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[I][B]100601 TUESDAY

CF Sonora WU[/B][/I]

[I][B]WOD: [/B][/I][B]3 Rounds for Time of:
[/B]800m Run ---> 1000m Row
15 X Back Squat 135#/75# ---> 115#
15 Ring Dips ---> Jumping assist
[I]Started this WOD with the run and got about 300m out; lots of pain in left knee - - walked back to the box and started over, using the rower.[/I]
[B]Time: 21:06[/B]
[I]Weight on BS was really just right for me; last two reps in 3rd round were really difficult.[/I]

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Our affiliate began Oly classes the other week so I went to the session on Saturday. The whole hour was one rep snatch with only one lifter at time. Got some good instruction. I've got a shaky snatch so it was helpful. I really need to work on some overhead squats.

Saturday,

1R Snatch 115# (I think) Probably did 15 or 20 working on things.

Monday, [B]Trevor Win'E Memorial WOD[/B]

Team of 4

300 pullups
400 Pushups
500 Situps
600 Squats

24:24

This was at an affiliate in Oak Park, close to the city. I teamed up with some guys who own are partners in Crossfit Amplify, an affiliate not far from me. Cool to be teamed up with the young guns. Kept pace in the pushups, and pullups. Got smoked in the Squats. Nobody had fun in the situps.




[B]Marianne,[/B]

Welcome to the board and Happy Birthday :pepper:. How did your your Boat Dock Filthy 50 go? I did my first 50 after I had been crossfitting for less than three months.

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Hi Folks!
It's been a while. I had to go out on business, tried to work on my single unders (and even attempted double unders! :yikes:) as well as run & keep up on squats, pushups, situps & Burpees. (Yay! Burpees!) The hotel only had a "Universal" type gym, which made WODs difficult. Then there was the holiday...

Wow! Everyone's been doing AWESOME stuff!

WU:
10 Passthroughs
Hugs
Arms up
Lunges (forward & reverse)
Inchworms (3 pushups per)
Spidermans
High knees
Butt kickers
6 Sprints
10 Burpees (Yay! Burpees!)
15 Situps

WOD:
Shoulder Presses 5-5-5-5-5 Reps

Have a pain in my right elbow, not debilitating, but it scared me.

65#, 85#, 105#, 115# (did 4, but failed on the 5th. Tried to redo the 5th to no avail.), 105#

Good to be back in the saddle!

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[quote=Jeff Kilinski;791189]Our affiliate began Oly classes the other week so I went to the session on Saturday. The whole hour was one rep snatch with only one lifter at time. Got some good instruction. I've got a shaky snatch so it was helpful. I really need to work on some overhead squats.

Saturday,

1R Snatch 115# (I think) Probably did 15 or 20 working on things.

Monday, [B]Trevor Win'E Memorial WOD[/B]

Team of 4

300 pullups
400 Pushups
500 Situps
600 Squats

24:24

This was at an affiliate in Oak Park, close to the city. I teamed up with some guys who own are partners in Crossfit Amplify, an affiliate not far from me. Cool to be teamed up with the young guns. Kept pace in the pushups, and pullups. Got smoked in the Squats. Nobody had fun in the situps.




[B]Marianne,[/B]

Welcome to the board and Happy Birthday :pepper:. How did your your Boat Dock Filthy 50 go? I did my first 50 after I had been crossfitting for less than three months.[/quote]

Jeff,

Looks like a great team WOD. Did you guys split it up?

[quote=William Hoogsteden;791270]Hi Folks!
It's been a while. I had to go out on business, tried to work on my single unders (and even attempted double unders! :yikes:) as well as run & keep up on squats, pushups, situps & Burpees. (Yay! Burpees!) The hotel only had a "Universal" type gym, which made WODs difficult. Then there was the holiday...

Wow! Everyone's been doing AWESOME stuff!

WU:
10 Passthroughs
Hugs
Arms up
Lunges (forward & reverse)
Inchworms (3 pushups per)
Spidermans
High knees
Butt kickers
6 Sprints
10 Burpees (Yay! Burpees!)
15 Situps

WOD:
Shoulder Presses 5-5-5-5-5 Reps

Have a pain in my right elbow, not debilitating, but it scared me.

65#, 85#, 105#, 115# (did 4, but failed on the 5th. Tried to redo the 5th to no avail.), 105#

Good to be back in the saddle![/quote]

Welcome back at it, Bill!

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WU
10 pullup
10 pushup
23 walking lunge
20 GHD back extensions
20 GHD situps
20 K2E from rings
3x10 75# O/H squats

WOD
5 rounds
10 75# power cleans
15 pullup
20 pushup
Time unknown someone turned off my timer

m/55/178 CrossFitChesterton

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[QUOTE]Time unknown someone turned off my timer[/QUOTE]
John B...I hate when that happens.

Clean 3-3-3-1-1-1

[B]185,185,195,205,215,225[/B]

rest 5 min, then

AMRAP 15 min:

-Turkish Get-Ups, 35 lbs

[B]did 51 unbroken[/B]

extra work:6 x 6 GH Raises

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[QUOTE=Terry Dickman;791334]John B...I hate when that happens.

Clean 3-3-3-1-1-1

[B]185,185,195,205,215,225[/B]

rest 5 min, then

[B]AMRAP 15 min:

-Turkish Get-Ups, 35 lbs

[B]did 51 unbroken[/B][/B][/QUOTE]

Nice work, boss.

[B]06.02.10:
Month 4, Week 1, Wendler 5/3/1, OHS Day[/B]

WARMUP:
OHS
5x45
5x60
3x75
Full Body Stretch
10 PVC rollovers

STRENGTH:
OHS
5x80
5x95
8x105 (definite p.r., and I might have had another one. By Wendler's calculator, that puts my 1RM at 132)

WOD:
50 Box Jumps (20")
25 Push Press @95 lbs.
6:17

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6/2 WOD

3 Rounds for Time:
800 M Run
100 Double Unders

25:13 as Rx'd. Even with my new jump rope, my double unders need a lot of work. Props to Zach who did the WOD as Rx'd, finished, showered, and read [U]War and Peace[/U] by the time I finished.

The Claw

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[B]06.02.2010-Wednesday[/B]
AM: 30 burpees 12# vest

PM:
Warmup: Row 500 (1:53), pushups, pullups, squats, shoulder mobility and stretch
[B]
WOD:[/B]
"Fran"
For time:
21-15-9
thrusters - 95# (65#)
pull-ups
[B]Rx 7:45[/B] not a great time, I PR'd on 2/5/10 with 5:42 but to me after the whole shoulder thing, [B]THIS WAS THE BEST WOD I EVER DID!!!:D Happy Dance![/B] First set of thrusters unbroken, break in 2nd set... pullups were broken and they winded me but I got them done. Tore a hole in my hand - sweet!

Post WOD:
Run 400m
25x3 Double Unders
1x10x75#, 2x10x65# bent rows
foam roll, trigger point, stretch & ice shoulders....

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Burpee box jumps & sit-ups

5 rounds for time:

10 burpee box jumps
10 sit-ups

7:59

One burpee, then one 14" box step/jump, one burpee, etc...to 10
Then hit the floor for the 10 sit-ups

Scott, Andrea, Mar and I did these. Had 4 missing tonight!