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"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

44 minutes. KB was only 1.5 poods. Couldnt locate the bigger one so feel a little gyped, yet still exhausted.

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12/6 WOD

Back Squat
5-5-5-5-5

185-205-225-235-245f(1 only)

Still feeling very strong. First four sets felt great, although 235 was pretty heavy. Fail at 245 was purely mental. Negative thoughts started intruding even before I got under the bar. I actually loaded bar on my back and then re-racked it. By the time I got to my second rep, I was convinced I would fail. And I did. Don't forget this is as much a mental game as a physical one.

Claw

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[QUOTE=Jim Cordes;1011350]12/6 WOD

Back Squat
5-5-5-5-5

185-205-225-235-245f(1 only)

Still feeling very strong. First four sets felt great, although 235 was pretty heavy. Fail at 245 was purely mental. Negative thoughts started intruding even before I got under the bar. I actually loaded bar on my back and then re-racked it. By the time I got to my second rep, I was convinced I would fail. And I did. Don't forget this is as much a mental game as a physical one.

Claw[/QUOTE]

Claw: I am right there with you at the exact same weight and issues to go heavier. On the squat, as I go up in weight, I start to feel slightly dizzy at the bottom position and dont have the bumper plates in order to dump them if I fail. I think if I had the bumper plates, and the peace of mind that I could dump them, I would be able to add quite a bit of poundage. In sum, you're right, its mostly mental.

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David - HA! Haven't you seen the T-shirt with "My warm up is your workout!" on it! Actually the [URL="http://crossfitwrightpatt.com/"]CFWP[/URL] has been kicking things up a notch, which is good. Heck, this is CrossFit! (I didn't mention that we played "The Pull Up Game" AKA "Death by Pull Ups" afterward & I got a nasty bruise on my left forearm! BTW, Nice work on that WOD! One of the subs for rowing is SDLHPs!! Talk about brutal!! That was a good time!!

Claw - I feel your pain! There's so much mental about lifting, jumping, etc. I'm amazed at the times I don't thing about the weight, just doing the lift, that I brake a PR!!

Perry - Way to go on Eva!! It took me over 45 mins just to do 4 rounds!!

[B]WU:[/B]
30 sec handstand
10 burpees (Yay Burpees!) + 20 lunges x 2
30 sec handstand

[B]WOD:[/B]
Power Clean 1-1-1-1-1
135-155-165 (PR!!:pepper:)-175(f)-170(f) [I]NEXT TIME!!
Where was this back during the Open!! The 155 lb barrier REALLY bothered me for a LONG time!! TOTALLY mental! I was stunned at how easy it was! But then again, last Christmas time, I could barely get 135![/I]
THEN

10 min AMRAP:

5 clapping push-ups
7 20# wallballs
15 sit-ups

[I][B]ONE[/B] Sit Up shy of 9 rounds!! :ranting2: [/I]

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yesterday

21-15-9

farmers lift 105lb each side
dbell bench press 30lb

3:31

tonite

800 m run

bench press 5-5-5

135-155-165...shoulder felt great

30 turkish get ups 5lb L side 16 kg kb R side

4:30

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Yes Will...now that you mention it I do know the quote. What I guess I should have said is that my crossfit is your warmup!

5 RFT
1 Indoor suicide sprint
10 Handstand push-ups
25 Double unders

Very modified. Was only getting about one in four double unders (so did fifty single unders with a sprinkling of doubles) and my handstand push-up are with an ab-mat and a sweatshirt :o

16:33

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[B]12_6_11[/B] Competition Control

Snatch PR 101-102#
PCln&J PR 126# (like butter nothing to it)
PClean PR 132-133# (its the new 110#; Blue plates & not heavy at all!!)

(still kicking jb)

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[QUOTE=Deb Borbone;1011593][B]12_6_11[/B] Competition Control

Snatch PR 101-102#
PCln&J PR 126# (like butter nothing to it)
PClean PR 132-133# (its the new 110#; Blue plates & not heavy at all!!)

(still kicking jb)[/QUOTE]

Deb this is the first time I've seen your numbers in a while. Dang you are improving greatly on the the lifts!!

"Lynne"

Bench Press
75-15 reps/85-12 reps/90-10 reps/95-5 reps/85-5reps
Pull-ups (dinky little stinking red band)
10 reps for all 5 rounds

Very pleased with the 90 & 95# presses.

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Deb, Michelle, Nice to see you ladies back AND as KICK@$$ as ever!! Way to go!

David, You're makin' me blush!! :D I just do what they tell me! Great job on the WOD!! Nothing wrong with scaling. Especially with something like DUs & HSPUs!

[B]WU:[/B]
1000m row, 20 45# OHS


Skill: L-Sit – L-Sit for 2-3 min
[I]Did it for 15 sec, then 3 sec on, sec rest![/I]

[B]WOD:[/B]
“Nicole”

20 min AMRAP

400m Run
Max Pull-Ups
*For total number of pull-ups*

47

[I]Did 5 rounds & almost 200m, 9 (NEVER did that many in a row before! :kicking0:), then 10 :pepper: (Whiskey Tango..??!?!?), 9, 10, & 9!!
Last time I did Nicole it was 26!!! My rounds stayed the same but my Pull Ups went up ALOT!! Guess this CrossFit Stuff really works!! :D[/I]

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hi pin front squat

1-1-1

275-295-315

then

1 80% 1 rep max dead lift 335lbs
1 200 m run
50 sit ups
repeat with 40-30-20-10 sit ups

13:55

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SQUATS: 3-3-3-3-3: 205; 215; 225; 235; 245 (2 REPS AND FAILED). Felt myself going too far forward on last rep so backed off.

Worked on dead lift form: 4 sets of 10 @ 185. Will not go heavy on dead lifts until my form is perfect as keep hurting myself on these. Not today though.

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[B]12-8[/B]
3x5 Dead-lift
175-185-190-195(x)-195(x)

Boo on that because I've done 2x205 7 times in a wod. :D

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Michelle - Been there done that!!:D Still, not bad lifts!

Perry - Form is king! Especially with Dead Lifts! Good Job on the squats! Where they Back Squats?

Cliff - Wow on those Hi Pin Front squats!! I'm jealous. Nice job on that Timed WOD also!!

[B]WU:[/B]
800m run

[B]Skill:[/B]
2 rounds of 5 Reps:
95# Front Squats
95# Back Squats

[B]WOD:[/B]
Tabata This:
Tabata Row (For Calories) [I](57 total, 7 least amount)[/I]
Tabata Squats [I](16)[/I]
Tabata Pull-Ups [I](6)[/I]
Tabata Push-Ups [I](6)[/I]
Tabata Sit-Ups [I](10)[/I]

Total (Least Amount) 44, (Total ~370 & change)
[I]
The first time I did Tabata This, my least rep score was 56 but that was with jumping Push Ups! This time, I did it Rx! so i consider that a victory. :)

We got a surprise during the Skill section. My buddy who had the Diverticulitis showed up!! He's still in recovery & coming up to see us was a WOD in it self, but, considering what he's been through, he looks REALLY GOOD! If he hadn't been CrossFitting... I shutter to think where he'd be. His goal is to be back working out after the New Year!! That was cool!! :D[/I]

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Wednesday:
5 rft

400m run
10 bur pee box jumps
10 SDLHP 110
10 thrusters 110

Scale:250m run
Step upon box

20:30


Today

100 bur pees
Scale:50
10:25.

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[QUOTE=William Hoogsteden;1012245]Perry - Form is king! Especially with Dead Lifts!
[/I][/QUOTE]

Perry I learned something yesterday and I've been doing CF for a year and a half. I tend to keep my arse too high so yesterday the trainer really worked on my form. All this time I have not been activating my lats during my dead-lift. The simple act of getting my butt down and then activating my lats completely took all pressure off of my lower back.

I decided right then and there that I would lower my weights on dead-lift until I have re-trained my muscle memory to activate the lats first. Love this stuff.

[B]12-9[/B]
5 rounds for time: 17:17
20 DU attempts
20 Back Ext 26#kb
20 Abmat butterfly sit-ups

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Michelle: I'm having a hard time trying to picture your too high arse. Please post photos. These would be used purely in the interests of perfecting cross fit form, of course.

But seriously, I'm being given all kinds of conflicting advise. 'Your butt should be lower than your hips"; and raise your butt to keep tension on your hamstrings"; or, " A dead lift isnt a squat" (whatever that means!)

I had PRed at 275 but kept hurting myself. I'm going to keep working at around 185lbs, experimenting with different forms until it just starts to feel good and no pressure on my back. I'm sure it will click soon.

Today: Core routine; flat, incline and decline bench workout; 4 mile run (28 min. 35 secs.). Really concentrating on trying to relax my breathing on the runs to get comfortable sustaining a faster pace. Some days, like today, it works.

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12/9 WOD

Drop in at Crossfit Invictus
Warm Up
Three sets of:
Bench Press x 6-8 reps @ 135#
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps
Rest 3 minutes.

Then, against a 4-minute running clock, with 4-minutes rest between sets, complete three sets of the following for max reps of pull-ups:

Row 500 Meters
Kettlebell Swings x 30 reps
Pull-Ups x Max Reps

12/12/13
First round of k-bell swings was overhead (American style), but they swing Russian style (to eyes) which I prefer. It was cool to drop in and be recognized by Michelle and CJ.

Claw

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[QUOTE=Michelle Simpson;1012399]Perry I learned something yesterday and I've been doing CF for a year and a half. I tend to keep my arse too high so yesterday the trainer really worked on my form. All this time I have not been activating my lats during my dead-lift. The simple act of getting my butt down and then activating my lats completely took all pressure off of my lower back.

I decided right then and there that I would lower my weights on dead-lift until I have re-trained my muscle memory to activate the lats first. Love this stuff.[/QUOTE]

AGREED! Butt position is CRITICAL with the Dead Lift! And getting your lats involved helps. Surprisingly, if your form is correct, lifting 300+ lbs on a Dead lift puts little strain on your back.

[QUOTE=Michelle Simpson;1012399][B]12-9[/B]
5 rounds for time: 17:17
20 DU attempts
20 Back Ext 26#kb
20 Abmat butterfly sit-ups[/QUOTE]

Were those back extensions holding the kb?

Good Job on that WOD!

Pat- Yay! Burpees! :D

Claw- Isn't great to be an internet celebrity!! :D I'm with you on preferring the "Russian" Style KBS!

[B]WU:[/B] 500m Row, 10 Knees-to-Elbows, 20 Push-Ups, 10 Pull-Ups, 20 Push-Ups, 500m Row


Skill: OHS – 75# OHS[I] 10 reps focusing on form[/I], 95# OHS [I]5 reps working on form[/I]

[B]WOD:[/B]

35# Dumbbell Push Press
53# Kettlebell Swing
24″ Box Jump Hip Extension
10-9-8-7-6-5-4-3-2-1 reps For Time

17:28

[I]Slowest in the group, BUT they're ALL younger than me! (By Decades!!)

Box Jumps were the bottle neck. I stepped down, slower than jumping down, but faster than jumping down & resetting & jumping up again. Of course this has been a GREAT week, set 3 PRs, so I'll take it!! [/I]

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wow once again great work these last couple of days everybody.

thursday..open gym..5 rounds 400 m run 10 pull ups (used the fat blue band..first time of doing pullups in almost a year. no shoulder pain) 16 kg kb squats.

last nite

a new twist on bear complex

5 rounds...7 set per round

which consitsted of axel bar dead lift-hi pin squat-dbell bench-low pin zerker squat-dbell bench

deads 112-142-162-182-202
squats 112-112-142-162-182
dbell bench 20-25-30-55-40

last nite was one of the few times i thought i would not make the last couple of reps on the squats. this one hurt but in a good way.:pepper:

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cruel way to start a 7 a.m. saturday class

50 ring row
100 25 lb dbell bench press
5 k.m. run

41:29

it was dark and -6 celcius just for added excitment. so glad i wore shorts to class this morning

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My Birthday WOD as prescribed by my friend Rob Klugman: *I rested 5 min. *between WODs:

Diane (21-15-9: dead lifts @ 225 and HSPU):

12:07 (used 185 lbs and HSPUS were 3/4 not full) ( Felt very strong on dead lifts, but can't tell if it's my form getting better or just because I used lighter weight).

Fran (21-15-9 thrusters @ 95 and pull ups):

9:07 as rxed

Nancy (5 rounds: 400 meter run; OHS 15 x 95 lbs):

24:12 as rxed (kind of coasted on this one to be honest but liked it)

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Happy Birthday, Perry.

Interesting day @ Tribal. Two guys under seven minutes for 100 bur pees.

WOD

12 minutes AMRAP

10 wall ball
10 hspu 's

3 rounds. This one really gassed me!

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That a Girl Deb don't quit us now!

put in some work on 12/5 but I was just going through the motions, as I was only thinking about how bad i felt, so I took a few days off I put in some lame effort the last three days

12/9
box squat 10x2 @225 w/ bands
4X5 Sumo DL @ 225 w/ chains
WOD 4 rounds
5 thrusters @ 115
10 24" BJ
60 jumprope

12/10
9x3 speed bench 135 w/ bands
10x5 clapping pushup
5x3 weighted pullup @ 15
WOD 4 rounds
10 HC @ 95
10 pushpress @ 95
500 row
10 T2B
20 24" BJ
25:43

12/11
Barbara 5 rounds
20 pullup
30 pushup
40 situp
50 back squat @ 45#
48:00
long slow WOD but at least I got some work in
I hope not to be so congested in a day or so, as I entered myself in a competition at CrossFit Crown Point 12/18
They have to divisions, one was the elite I didnt think age 57 and elite would go together so I going to play in the intermediate division
m/57/180

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[QUOTE=William Hoogsteden;1012634]AGREED! Butt position is CRITICAL with the Dead Lift! And getting your lats involved helps. Surprisingly, if your form is correct, lifting 300+ lbs on a Dead lift puts little strain on your back.



Were those back extensions holding the kb?

[/QUOTE]

Yes on both William. I did 195# on the deadlift with my butt lower and my lats engaged and it came right up.

Yes on the back ext with the KB. Talk about burn baby, burn! My cheeks to my knees. Loved it. My hammies needed that.

[B]12-11[/B]
Fran played a serious head game with me a couple of weeks ago. Started with 65# and had to lower the weight to 55# and seriously wanted to leave the box forever that day.
I finished it in 12:52 which was horrible mentally.

Did Fran in my garage with a friend yesterday. I decided to stick to 55# and use that weight until I can get through all sets of thrusters unbroken. Yesterday even with broken sets, I still finished in 9:50 a full 3 minute improvement.

Sometimes you must take a step backwards to get a running start.

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12/10 WOD
Heavy Jerk practice
155#, could have gone more if more time

5 rounds for Max Double Unders:
In 90 seconds, do
20 Push Ups, then
Max Double Unders
(I forgot the splits, but they were in the 20's to 40's) Total: 180

12/12 WOD
Find Your 1 Rep Max Thruster (15 minutes)
155# (failed at 165# twice and 160# once, but getting pretty tired by the end)

Followed by:
“Pukey Brewster”
150 Burpees for Time
14:33

Claw

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Have been missing posting here but wanted to jump on for my lunchtime hurried workout:

5000 M Row, 19:56 PR (first ever sub 20) Oooorah!

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wow great row time bill...fantastic birthday wod perry....

tonite box squats to 16" box 1-1-1

240-290-310

then

1000 m row
50 45lb front squats
30 ring rows

7:48

kinda fighting a cold...

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Seven rounds for time of:
205 pound Clean, 3 reps
4 Ring handstand push-ups

Modified to 160 lbs. and 10 HSPUS. On my 4th round, I was advised my clean form was horrible so I dropped down to 135 lbs. No reason to time myself. Clearly need help with cleans even though I threw up the 160 lbs fairly easily. Trying to raise chest and hips simultaneously, but so far, it's not happening.

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[QUOTE]Trying to raise chest and hips simultaneously[/QUOTE]
pull your KNEES back (but not straight) and build a hang. explode legs when you get the bar to your lower thigh - it only has to go to nipple height for a clean.

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Happy Belated Birthday Perry!

Nice 5K time Bill!

Elizabeth scaled to 75# & band assisted ring dips.

12:30

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[QUOTE]Deb this is the first time I've seen your numbers in a while. Dang you are improving greatly on the the lifts!!
[/QUOTE]
thank you
[QUOTE]Happy Belated Birthday Perry![/QUOTE]
:yeahthat:
(that's what I get for skimming; FWIW it took me 3 months to figure out its pull my KNEES back - I kept wondering, I'm pulling the bar as far back as I possibly can, its against my leg... not realizing my knees needed to go back to accommodate it :o)

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[QUOTE=Deb Borbone;1013399]pull your KNEES back (but not straight) and build a hang. explode legs when you get the bar to your lower thigh - it only has to go to nipple height for a clean.[/QUOTE]

Will try that. Thank you.

Thanks for all the B Day wishes.

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12/14 WOD

1 Deadlift Every 30 Seconds for 10 Minutes

Followed by:
4 Rounds for Time
10 Pull Ups
25 Squats
200 M Run

Deadlifts @ 255#.
I should have done 265#. Doing a bunch like this really helps in terms of seeing the difference between a proper setup and form and improper setup and form. Taking a moment and being mindful of filling my lungs with air, putting a little tension in the lats, and really getting my weight back on my heels before lifting makes a lot of difference. Love deadlifting!

8:04 on the 4RFT. Tried to keep up with Zach and Brian but they just flew through this, particularly Brian. Big props to JJ for cranking out 40 unassisted pull ups after her long layoff.

Claw

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Construction and layout of Tribal is finally done. Great looking place. Hope that Coach Jake posts some pictures.

After warm up, the WOD was:
5RFT:
800m run
5 rope climbs
50 pull ups.

Scale: Run/walk 400m, climb rope from prone position to standing.
37:15.

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[B]12-14[/B]

Shoulder press: 1 x 5
65#-70#-72#-75x-75x

Push press: 3 x 5
75#-80#-85#-90#-92#

Push Jerk: 5 x 5
92#-95#-100#-75#-75#

All PR's :D That being said my strict press needs to improve. I will be focusing a bit of extra attention there.

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12/12
front squats 185#
4x6and 8 lunge and good mormings @ 95
WOD17:00 EMOM
5 pushup
10 dips
50 jumprope
Broke out at 8:00 10:00 12:00
so only 14 rounds

12/13
WOD 5 rounds
7 clean squat @ 95
14 24" BJ
14 situps
11:02
Post 5 rounds max body weight bench, max pullup
bench 10 10 9 7 10
pullup 20 16 16 18 21

12/14
Future bench (bar hung from blue bands)
3@135 3@225 1@275 1@295
3 Tate press @ 35 and 50
5x5 SS pushpress @ 95
bent over DB rows 8x8 @35 ea
2x6 pullup

WOD3 rounds
5 hang snatch @ 95
7 dip
9 ring rows
2:56
Great work Michelle/ hope you had a nice birthday Perry

m/57/180

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[QUOTE=Michelle Simpson;1013110]...Fran played a serious head game with me a couple of weeks ago. Started with 65# and had to lower the weight to 55# and seriously wanted to leave the box forever that day.
I finished it in 12:52 which was horrible mentally.

Did Fran in my garage with a friend yesterday. I decided to stick to 55# and use that weight until I can get through all sets of thrusters unbroken. Yesterday even with broken sets, I still finished in 9:50 a full 3 minute improvement.

Sometimes you must take a step backwards to get a running start.[/QUOTE]

Michelle, That's what one of the instructors told me on Fran & the other standards. Go lower weight so you can do the unbroken sets & once you are doing good times, THEN work your way up! BTW, Nice work on your Press work!!

[QUOTE=Cliff Miller;1013300]...kinda fighting a cold...[/QUOTE]

Cliff, Way to go! I feel your pain with the cold!!

[QUOTE=Jim Cordes;1013131]1...Followed by:
“Pukey Brewster”
150 Burpees for Time
14:33

Claw[/QUOTE]
Yay!! Burpees!! :D Great Job!!

[I]Been laid out with a cold. Upsets me since I've ben cold free for a while, though I caught a nasty one spending the day in the hospital last January with the DVT!! Still not 100%.[/I]

[B]WU:[/B]
10 Jumping Lunges, 10 Push-Ups, 5 Pull-Ups X 3

[B]WOD:[/B]

Deadlift 5-5-5-3-3-3 for Max Load.

135(5)-225(5)-275(5)-315(3)-325(f)-320(f)-275(3)

[I]Had to do this @ the Base Globo. Did it using a Dead Lift Platform that had the bar lower than normal, almost at my ankles. So, I was lifting longer. But I felt good that I was able to pull over 300# & not "Scare the straights" by dropping the weight![/I]

THEN

100 burpees

10:45

[I]YAY! BURPEES!![/I] :D

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yesterday....12 hour neo citron comatose sleep...felt 100% better today

today

3 rounds for max reps

1 min on for each then 2 minute rest prior to starting next set

20 lb wall ball, 25 lb dbell bench press, skiping (multiply total skips x .1)

183 rounds

then 5x20 12 kg kb per side w/black bands hung on bamboo bench press

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[QUOTE=Cliff Miller;1014159]yesterday....12 hour neo citron comatose sleep...felt 100% better today

today

3 rounds for max reps

1 min on for each then 2 minute rest prior to starting next set

20 lb wall ball, 25 lb dbell bench press, skiping (multiply total skips x .1)

183 rounds

then 5x20 12 kg kb per side w/black bands hung on bamboo bench press[/QUOTE]

Cliff- That's awesome! My wife was REALLY upset about me doing a WOD ("You're TOO sick to workout!!") But I feel better after a good night sleep & completing a WOD! Nice job!!

[B]WU:[/B]

Did [URL="http://gymnasticswod.com/content/thu-1215"] modified Gymanstics WOD[/URL]
3 rounds

5 20# Dumbbell Planche Throughs [I](Should've gone heavier)[/I]
10 Pull Ups
10 Strict Toes to Bars with Straight Legs

[B]WOD:[/B]
“The Crippler”

30 Front Squats (110#)
Run 1 mile

11:55

[I]Had to do the WOD at the [URL="http://www.ci.vandalia.oh.us/rec_center.cfm"]Vandalia Rec Center[/URL] so the time includes running up the stairs to the indoor track. I think I should've pushed it more on the run. Squats felt good.[/I]

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12/14/11

Deficit Deadlift 8×2 then +1+1 no deficit

225/275 (PR)/300(PR) :pepper:

12/15/11

10 RFT:
10 Wallball 20/14 *Open Athletes 25/20
10 Ball Slams 40/30 *Open Athletes 50/40

Rx'd it in 17:19. Didn't think I would last one round. Amazing how heavy a 50 lb ball slam is! Followed by 50 pull-ups. Not for time but think I'll feel it.