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yesterday

5 rounds

5 bench press 105
5 25lb dbell tri-extension
5 ring rows

8:32

tonite open gym

3x400 sprints
1:40
1:30
1:29

last time i timed this was late august and my fastest time was 1:23. tonite it was dark, wet with icy spots and puddles. that's my excuse anyways

then 3x25 green band good mornings and 20 lb ball slams

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[QUOTE=David Cahn;1005288]Bill:...Can't agree more. Feeling great these days. The irony is that a couple of years ago I was doing yoga six times a wek and teaching, but my back was killing me. Don't know if it's the paleo/anti-inflammatory diet of the work outs, but I'm feeling better doing this...[/QUOTE] My knees used to KILL me, after 6 months CrossFitting, there's been little pain. One is weaker than the other, but soreness is intermittent, NEVER in the same place and usually goes away VERY quickly! I credit the amount of squats we do in CrossFit.

[QUOTE=Jim Cordes;1005433]"... But let's just do this, and I can get back to killing you with beer."...[/QUOTE]
I can SO relate! Hope you're feeling better!

Michelle - This week has been "Kill my Shoulders Week" @ CFWP! Good Job on Fran!

JB - You've been quiet for a while, but KICK@$$ in the WODs you've been doing!

[B]WU:[/B]
40ft
Side to side lunges
Squat Jumps with 3 PVC pass throughs between each jump

Paleo Ball
Passing the Med Ball with partner stepping back until you're 20+ feet apart and back facing away from your partner.

[B]WOD:[/B]
12-9-6
95# OHS
Burpee (Yay! Burpees!) Pull Ups

6:59

[I]Oldest, FIRST ONE done, AND Clipped 1:28 off the time I did this back in July!! :D While I did have flash backs during the WOD, it was SWEEET![/I]

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Haven't posted in a while but have been working out. Does it count if you don't post it?

Yesterday: Thrusters: 1-1-1-1-1-1-1:
125, 135, 145, 155, 165(f), 165(PR), 170(PR), 175(f), 175 (f), 170.

Heavy triceps workout

Core routine.

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MURPH:*

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

46 min. 18 sec.

Legs were rubbery on last run. Still shaking! Very slow on Kipping pull ups today. Liked this one a lot.

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Perry - No they don't !!:D BTW NICE Job on Murph!

[B]WU:[/B]
300m run
10x
PVC pass throughs
Pull ups
AbMat sit ups
back extensions
Samson Stretches
OHS

Bergner Warm Up

[B]WOD:[/B]

7000lb Elephant for time:

95# ground to overhead, 65 reps

17:41

[I]about 1000 LBS shy of 7000. A brutal end to "Smoke your shoulders" week![/I]

Did 1 at 135# [I]Surprised at how easy it was. Not sure if I could've done 51 more![/I]

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great job william. i sure wish i could do shoulder stuff like everybody else.

perry great time. for some twisted reason i like those long grinders as well.

tonite

2 rounds

750 m row
40 sit ups

9:40

then

2 rounds

20 95 lb front squats
20 16 kg kb

4:06

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[QUOTE=Cliff Miller;1006205]
for some twisted reason i like those long grinders as well.

4:06[/QUOTE]

Cliff: The reason we like these grinders is because we get to face, beat, and overcome our own pain. Face it, who here doesn't enjoy beating themselves? Perhaps I should rephrase ?

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William I got behind on my posting, gets dark so darn early this time of year and I feel like it is late when it is only 6:00 or 7:00 pm, some days I feel like my work in the gym is for sh- crap then we will do a team WOD and I feel I can bring it because I dont want to let the others down, odd at how having a group around during a WOD can force a person to pick it up a bit. as far as quite I am not the best behind a keyboard

11/18
2x6 box squats @ 185
3x7 DL @ 245 w/ chains
WOD 3 laps around parking lot
AMRAP 6:00
5 24" BJ
10 gammer pushups
then
300 jumprope
6:00 AMRAP
6 55# KB swings Russian
12 pullup

11/19
6x3 Bench @ 185 w/ bands 3x3 @ 185 3x3 @ 137
25 push up
25 dips
3x10 pushup feet on 24" box
3x8 skull crushers @ 60
3x8 40# DB bent over row each arm
WOD
run 1 mile
50 pullup
100 pushup
150 air squat
run 1 mile
31:30
all movements done in sets of 10

m/57/180

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11/19 WOD

Helen Meets Grace (fundraiser for Barbells for Boobs)
In a Team of 2, Complete For Time:
3 Rounds for Time:
400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups
Then Complete:
30 Clean & Jerks (135#/95#)
* One partner works at a time; split reps as you see fit
** Both partners must run 400m together
*** One kettlebell and one bar per team

12:45 with Rodrigo as Rx'd. First WOD in a week and it went well. We split kettlebell swings 11-10, pull ups 6-6, and C&J's 5 each. I tweaked my lower back on one of the C&J's but it seems to be working itself out now. Still very tender when I try to stretch it out. Gentle is the name of the game.

Claw

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Three rounds for time of:
Run 800 meters
Rest 2 minutes

3 min.; 2:40:17; 2:42:27.*

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OK back to deadlift and a question.
Still doing metcons maybe heavy squat (once in a while) , press 5 x 5
Have done some kettlebell work, 60 - 80 reps set 40#
maybe less with 55#. Almost a method to the madness.

But weekly deadlift fairly regular mostly 3 -5 sets of 5
Do 3 x
Did 5x275# don't remember extreme strain for a PR.
Haven't been wearing a belt. I am close to my goal of 315# by some calculators
275# x 5 = 315#x1 So I started thinking (dreaming) I am close to my 315# goal
thought that's heavy, I should us a belt.
Usual 225# x 5 245#x5 no belt
used for 265# x 5 OK
275 X 5, not so much did 275x1 4 times.
Would a belt cause a big drop, if you haven't been using one?
How can I mitigate the adaptation?

Maybe its all in my head I did a PR then didn't hit the same numbers the next week.

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[QUOTE=Perry Dean Freedman;1005960]Haven't posted in a while but have been working out. Does it count if you don't post it?
QUOTE]

It does for me. If you guys don't see me posting, it's becuase I'm busy working or working out. But you can bet your butt it's getting done.

[B]11-20[/B]

15 minute AMRAP
10 walking lunges
10 20" box step-ups
10 30# kb dead-lifts
8 rounds

[B]11-21[/B]
Helen 14:56 Blue band

I'm a slow runner and pleased with this. Getting closer to getting completely off the bands on pull-ups.

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11/21 WOD

20–15–10
Power Cleans (135#/95#)
Weighted Sit Ups (25#/15#)
*30 Meter Burpee Broad Jumps between sets (60 m total, none at the end)

16:16 as Rx'd. Last in the class, by a lot. Regular readers of this log will remember I tweaked my back just Saturday with 135# clean and jerk during Grace. I was concerned when they came up again this morning. Fortunately, the tweak was quickly working its way loose over the weekend. (Four year old granddaughter Jane is visiting this weekend, and I was able to turn "stretch Grandpa out" into a game. :) Lots of pulling with elastic bands, etc.) I decided to "choose the wrench" and show up and see what happened this morning. My primary focus was on not hyperextending my back during the cleans. Fortunately, the 135# cleans all went very well, just slow. Thanks KJ for keeping an eye on my form!

Claw

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Claw, Glad your back is better! I injured mine back in 1990 & where I injured it still let's me know it's there! Good thing is that when I do overhead stuff & my form is good I don't feel a thing. Good job on that power clean/ weighted sit up/ Burpee (Yay! Burpees!) Broad Jump WOD. I figure that the WODs I do really slow on that I've done more than anyone else who didn't. Usually, the next time I do that WOD, I end up clipping A LOT off my time or REALLY increasing my Max Lift.

Michelle, You're having issues with your breathing & you do a sub 15 Helen?!?! That's a respectable time!!

Tom, Don't feel bad. I was struggling to break 300# DL FOREVER. What was discouraging was going from 295 down to 275. :mad: But keeping at it, i.e. doing the CF WODS or Wendler, I did 315# & then 335# REALLY fast!! If you go down the next week, I wouldn't worry about it!

[B]WU:[/B]
400m run
4 Pull Ups
2 rounds:
5 Push Ups
10 Air Squats

[B]WOD:[/B]
Lynne
5 Reps:
205# Bench (max reps)
Pull Ups (max reps)

8/7, 7/7, 6/7, 4/5, 3/4

[I]Brutal! but good. Felt my Pull Up form was REALLY good (at least during the 1st 3 rounds! :D[/I]

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Have to retract a posted workout. I posted times on 3 800 meter sprints after my son timed me. The times can't be correct as my treadmill only goes up to 11 mph and my posted times were faster than that.

I know no one gives a damn, but I do, so will have to redo this WOD.

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[QUOTE=Perry Dean Freedman;1006965]Have to retract a posted workout. I posted times on 3 800 meter sprints after my son timed me. The times can't be correct as my treadmill only goes up to 11 mph and my posted times were faster than that.

I know no one gives a damn, but I do, so will have to redo this WOD.[/QUOTE]

That's why I love crossfit no one blows smoke.
Some of my best workouts were when my 7 year old counted the reps.
Best being the most fulfilling time and reps didn't matter (so much)

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and to think i was going to say you smoked those 800 m. run times perry. :) good luck on your redo's. i just hate running that distance. come to think of it i just hate running in general.......

so last nite after

1000 m row....3:41

and purple banded dead lifts

275-295-317 1/2

i went over to a friends house for dinner. after diner he said here check this out. it was a video he had just finished putting together from a febuary 2010 road trip we did.

man was I ever FAT then. this trip was just 6 weeks after having started crossfit. i did not realize just how big i had gotten but that video was like a slap in the head looking back at it.

i realize now that i certainly don't want to ever go back to where i was then. either in how i look (vain i know) and even more importantly how i feel.

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11/22 WOD

Split Jerks:
1-1-1-1-1-1-1
Followed by:
Tabata Bottom to Bottom Squats
w/ a 1 Mile Run (clock starts as soon as the last 20 second increment is finished…have fun)

Split jerks: 135-145-155-165-170*-175f-175*
Had to press some of the heavier ones out. Thanks again to Christina for pointing out that I breathe out during the lift. Once I focused on holding my breath through the whole lift, I was able to lift the heavier weights.

Tabata B2B = 11. I had to relax into a deep squat during the 10-seconds of down rest. Not sure that it as designed, but it was the only way to keep my legs from totally failing. These were brutal.

1 Mile Run = 7:29. Pleased with this time. Thanks for Krista for breathing down my neck the last lap which motivated me to pick up the speed. I think if we had gone another 100 meters she would have caught me! Because I spent many of my rest intervals on the Tabata B2B down in a deep relaxed squat, my quads were not nearly as tight as they could have been, meaning I was able to get up to speed on the run pretty quickly. I felt stretched out by the first turn, about 100 meters into the run.

Lots of work, thanks to Christina for keeping us on schedule!

Claw

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[QUOTE=Perry Dean Freedman;1006965]Have to retract a posted workout. I posted times on 3 800 meter sprints after my son timed me. The times can't be correct as my treadmill only goes up to 11 mph and my posted times were faster than that.

I know no one gives a damn, but I do, so will have to redo this WOD.[/QUOTE]

I do! As CrossFitters we hold ourselves accountable, even more so when no one is watching!

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[QUOTE=William Hoogsteden;1006953]Michelle, You're having issues with your breathing & you do a sub 15 Helen?!?! That's a respectable time!!

[\QUOTE]

Thanks William. The forced rest has helped I'm sure! I'm a slow runner, I managed all three rounds of KB swings unbroken so that helped make up time for being a slow runner. If I could get to the point of kipping the pull-ups I suspect that time might get better :p

[B]11-22[/B]
3 rounds for time:
10 strict dead-hang pull-ups (blue band)
10 ring dips (blue band)
10:54

This one really trashed my shoulders and chest and I'm happy with that.

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Wow. You guys do care!

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

22:10

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11/21
DL with chains 4@135 1@225 1@365 1@375
Power clean 135 165 185 F @ 205
5x8 good mornings @ 115
reverse hypers and GHD
EMOM 15:00
5 push press @ 95
30 jumprope

11/22
WOD 3 rounds
15 ring dip
10 push press
row 200m
15 ring dips
10 push press
row 300m
15 ring dips
10 push press
row 400m

m/57180

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Perry, at the end of the day, if you fudge the numbers, you only hurt yourself! I'm as guilty as anyone on slacking, yet I do my best form & do the best work when I'm the last one in a WOD & everyone is watching & cheering me on!

Michelle, With most of the WODs, the more you can string together, the faster you can go! Kipping Pull ups will come!!

Claw, Great work on those Split jerks! Holding your breath & "Getting Tight" is the key for these lifts! Haven't done Tabata Squats B2B, they sound brutal. Nice time on that mile!

JB, Awesome DL's!! Did those weights include the weight of the chains?

[B]WU:[/B]
400m run
B-Ball Court width:
High Knees
Butt Kickers
Frankenstein Walks
Front-Back-Front Kick Walks
Reverse Hurdler walks
Spidermans
10 Push Ups
Burpee (Yay! Burpees!) broad jumps

Snatch practice
Find 1 Rep Max Snatch- 105# [I]Tom, My previous was 115#. I'm not going to let it get me down! Next time I'll do better!! ;)[/I]

[B]WOD:[/B]
Isabel
Scaled to 75#

5:05

[I]5 seconds SLOWER than my last time on this WOD, [B]BUT 10 # HEAVIER![/B] I can live with that![/I]

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some weird ones tonite

sitting on a 16" box then box jump to a 20" box adding 2" each time

20"-36"

standing at a 20" box jump w/30lb dbell in each hand

20"-34"

then

in 12 minutes max 30 lb per side dbell press (10)

1 rep max zerker squat (265)

then before the 12 minutes are up max 30lb dbell press (18)

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nice work everybody. Happy Thanksgiving! :)

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4 mile run.

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[QUOTE=Cliff Miller;1007115]...i just hate running that distance. come to think of it i just hate running in general... went over to a friends house for dinner. after diner he said here check this out. it was a video he had just finished putting together from a febuary 2010 road trip we did.

man was I ever FAT then. this trip was just 6 weeks after having started crossfit. i did not realize just how big i had gotten but that video was like a slap in the head looking back at it.

i realize now that i certainly don't want to ever go back to where i was then. either in how i look (vain i know) and even more importantly how i feel.[/QUOTE]

Cliff, What an awesome story!!

[B]WU:[/B]
300m row
2 rounds
5 Pull Ups [I]Got into a Pull up competition during the 2nd round![/I]
10 Air Squats
15 AbMat Sit Ups

[B]WOD:[/B]
10 min AMRAP:

7 Medball Cleans (20#)
7 Hand-release push-ups

8 rounds + 3 Medball Cleans
[I]Wouldn't think 10 min would be so BAD!! :yikes: Those Cleans were AWFUL!! It was a matter of being efficient by hanging on to the ball until the 7th rep (EASIER SAID than DONE!) The Push-ups were what I looked forward to!! Not good!! I was hoping to break 10 rounds! :shrug:[/I]

[B]Cashout:[/B]
3 rounds
8 KBS [I]Chose the Wrench, Claw!! 2 Pood! Actually felt pretty good AND redeemed my self![/I]

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thanks william. like i said i never want to get into that rut EVER again. some mornings i just ached getting out of bed.

since it was a febuary video i was either wearing a sweater or vest so i was pretty covered up but the last shot of me was me laying on my back with my gut sticking out of my shirt above my shorts. looking at that monday nite just made my head spin about how big i really was and how much in denial i really was about being that big. i was only about 245ish but i was out of shape....

tonite

3 rounds

15 per side 5 lb plate shoulder extensions (i guess) for mobility...very limited in my one side

30 green band good mornings

15 ring rows

800 m run

23:08

just started back on the creatine as well so it should be interesting to see how my body responds to it this go round.

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Monday 11-21
5 RFT
5 box dips
10 walking lunges
15 med ball cleans (20#)
8:35

I was surprised how sore my legs were from this one.

Wed 11-23
100 Burpee pull-ups (transition from Burpee to jimping-pull-up)

17:35

Did this one in an empty gym, everyone else left for Thanksgiving.

Motivational quote om my mind through most of this one: Focus on focusing.

Happy Thanksgiving Everyone

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[QUOTE=Perry Dean Freedman;1006965]Have to retract a posted workout. I posted times on 3 800 meter sprints after my son timed me. The times can't be correct as my treadmill only goes up to 11 mph and my posted times were faster than that.

I know no one gives a damn, but I do, so will have to redo this WOD.[/QUOTE]

I love this Perry. When I lose count during a WOD (was that round 7 or 8?) I will always take the lower number with my self talk saying "if you are not focusing enough to keep track of your rounds you deserve to do an extra round" Good on ya!

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Happy Thanksgiving to you all
11/23
Bench With bands 135/185
heavy 3 decline bench 135/225
Tate press 7x8 with 35# DBs
weighted pullups 3 @55 3@70
WOD 12:00 AMRAP
20 44# Halos
16 45# lunges
4 hand stand pushup
run in parking lot
3 rounds +

WOD 2 8:00 AMRAP
20 44# KB swings American
max pushup 25/10/10/10/10/10

11/24 Team WOD I call this one 4 Hoties bc I was teamed up with 4 pretty young women, thanks Ladies!

2 rounds
150 burpee
125 thrusters @45m 35# W
120 BJ on tractor tire
115 T2B from rings
110 Cal row
100 pushup
90 pullup
85 wall ball 20# m 14# w 20' and 10'
6 sled pulls 95m 54 w
1 rope climb

Barb said it took us 70 min whatever it was fun and a great workout

William you asked me about the DL I dont know what the chains weigh
but I do like the westside program
m/57/180

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Happy Thanksgiving.

Returned to Tribal today.

Pulled a hamstring. My goal was to half of Murph.

Completed: .5mile jog, 3X 10 pull ups, 3X 20 push ups, 2X 30 square, .5 mile walk.

Too many weeks of sitting without doing mobility work!

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11/24 WOD

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

34:ish modified to 225# deads, only 50 wallballs, and worked as team, meaning I rested while partner worked.

Claw

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[B][CENTER]Happy Thanksgiving, Everyone! (including you, Cliff! :D)[/CENTER][/B]

Pat, Glad to see you're getting back!! Half a Murph is a heck of a way to come back! You [B][U]DA MAN!![/U][/B]

John B, "4 Hoties" - I LOVE IT when that happens! :D But JEEEEEZE!!! What a WOD!!

Claw, Nutts is Nuts (even with 225 Deads & 50 WallBalls)!! Great job

Did the traveling WOD thing @ [URL="http://gopractice.biz/"]Practice Crossfit[/URL] in Troy OH.

[B]WU:[/B]
Some Mobilization
Intermittent Push Ups (Start in a plank, lower 2 inches, lower again 2 inches, lower another 2 inches, THEN push up!)
Plank birddogs (start in plank, then pull in right elbow to left knee 10 times & then the other knee/arm!)
4 sets of high knees then drop to a squat FAST!

[B]WOD:[/B]
Team WOD-
150 Burpees (Yay! Burpees!)
THEN 25 min AMRAP:
400m Partner carry
30 Pull Ups
30 Squat Jumps over your partner :yikes:
30 Push Ups

2 rounds
[I]Took us ~6 min to get the Burpees (Yay! Burpees!), didn't realize this was a partner deal, but damn glad it was!!
The partner carry was tough. I felt bad since I out weighed my partner by ~20 lbs. But, I was able to carry him half way around the course & then we split the rest. The 2nd round was easier since I knew the game & we complemented each other well. Though when we finished the 2nd 30 push ups with less than 30 seconds left, neither of us wanted to do another Partner carry!

[CENTER]Mince meat pie is Paleo, right?[/CENTER]:D[/I]

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Just felt like doing my own thing today.

Bench: 3 sets of 8 @ 185; Incline Bench: 3 sets of 8 at 165; Decline Bench: 3 sets of 8 at 175; Dips: 3 sets of 15

Plyometrics: 5 rounds: 2 min. Jump Rope; Box Jumps using 3 boxes low, medium and 24 inch (each round did 5 passes back and forth); skate/lateral jumps: 20 reps, hitting ball on each side.

Core routine and stretch.

HAPPY THANKSGIVING!!

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Trail Run: 6.25 miles. 53 min.

There were so many dogs on the trails today it was an obstacle course. Great day and really enjoyable run.

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thanks william....i was actually born in the states and have enjoyed many great thanksgiving days at relatives. this year i did celebrate it some what. i took a part sick day and watched some of the football games.


yesterday

narrow bench 1-1-1

155-165-185

then

25-20-15-10-5

row for cals.
16 kg kb swing

7:21

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today

front squat 2-2-2

275-285-290

then 21-15-9

back squat with saftey bar backwards
20" box jump

4:08

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Keep pushing Pat your one hella of a man!

11/26
9x3 bench @ 135 wide narrow and normal grip
3x10 ring pushup
4x10 green band pull downs
7x8 35 DB row

WOD Helen
run 400m
21 55# KB swings
12 pullup
10:08

m/57180

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William: That is one he'll of a crazy WOD!

WU: 10 min. Elliptical; dynamic stretches; 100 bicycle crunches; 3 sets planks on 2 plyo balls for 2 min.; 3 sets of 10 snatches with bar; back squats: 10 reps @ 135, 185.

WOD: 4 rounds: Back squat 10 x 205 lbs; 20 pull ups; 30 kettle bell swings with 2 pood.

Best Kipping PUs I've done. First 3 rounds was able to do 20 at a clip. Last set had to do 10 and 10.

Back seems healed but will hold off another week before I resume dead lifts (the culprit every time).