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Hello Friends,
It has been a long time since I last posted on this board-Wow how time flys.
I have managed to stay consistent in my Crossfit Discipline of 4 days weekly and as well add running and Biking when weather and time allows. My (very patient Bride) continues to support my effort and tolerates my "mobility tools" laying all over the house and my mostly Paleo nutrition plan and daily alarm going off at 4:45am:ranting2: :D

I still have not been able to Link more than a couple DU's with 4+ years of CF under my belt :confused: And as no surprise the CF Open 14.1 reminded me of that fact with my first Score being only 103!! I was determined to improve so I re-did it on Sunday and posted a 150 that place me 11 in the NW region and 139 WW

over the past year I have been focusing on Mobility and in addition working overtime in building upper body strength and Olympic lifting technique . Castro must have been conversing privately with my coaches as 14.2 was certainly a test of both Mobility and strength.
I managed 124 reps and with that score I was able to move up to 4th in the NW region and 91 WW.

Today consisted of a 3 mile jog :run:with my two little house dogs with a few hill sprints thrown in to flex the lungs a little :yikes: in preparation for what I am sure is to come with the announcement of 14.3 on Thursday.

Best of Success to all of my Masters Division friends on this board! Keep of the Good work and Enjoy!

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Chaplin Tim!! Welcome back!! Fantastic job on 14.1!!

[B]WU:[/B]
400m run
150+ SUs
10 Pull Ups
10 Scaled pistols (5 each leg)
10 Push Ups
10 Air Squats
10 75# Presses
20 AbMat Sit Ups

[B]WOD:[/B]
21-15-9

Row for calories
135# Power Cleans

12:26

[I]I guess the rowing was the easier part of this. Three pulls to get the 1st calorie and 2 pulls per calorie, I seemed to have nothing left for the Power Cleans. I was able to WOD with a younger beast, which was good.[/I]

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welcome back tim....great job on the opens...

last nite

21-15-9

24" box jump over
toe touches

right into

100 incline pushup

10:33

3 x 20 lying bench oblique side crunch

50 russian twists

watch out summer here comes a beach body......:rofl:

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I have missed a lot of logging in the last four weeks or so. I spent two weeks in trial in LA, now playing catch-up.
Among the WOD's I did was:

A drop-in at Crossfit Mean Streets;

14.1
AMRAP 10
30 double-unders
75-lb. power snatches, 15 reps
Got 225.

14.2
From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups
Etc.

Did this one twice because of crappy ROM first time. Got 82.

WLC Post-challenge WOD.
7:00 minutes to complete:
800m Run
AMRAP
5 Pullups
10 Russian kbs
6 rounds + 1 pull ups (1.5 pood bell) = 91
Two less than pre-WLC WOD.

<7:00 minute rest>

7:00 minutes to complete:
800m Row
5 Burpees
10 Wall Balls
3 sets + 5 burpees + 3 wall balls = 53
Total 144, same as pre-WLC WOD.
I attribute the lack of progress to my utter exhaustion following trial.

Claw

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3/12 WOD
A1. Weighted Pushup, 7-9 reps, 4 sets, rest 90sec (plate placed over shoulders)
25-35-45-45, all 9 reps

A2. Strict Chinup, 7-9 reps, 4 sets, rest 90sec
9-9-7-7 reps

+
AMRAP 4:00
150m Row
10 KB Clean & Press (alt arms)
1 round + 6 reps @ 1.5 pood

REST 4:00

AMRAP 4:00
30 Double Unders (50 singles)
15 Russian KBS
3 rounds + 35 reps

REST 4:00

AMRAP 4:00
10x 10m Shuttle
15 Goblet Squats
3 rounds even @ 1.5 pood

Still feeling pretty wiped out from the last couple of weeks.

Claw

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Chaplain Tim - Welcome back!

3/12
WU: Row 1km; halos 35# X20; goblet squats 35# X3X10
Workout:
KB C&P 35# 4X(1-4) 80 reps
KB swings 35# X10:00 174 reps
Weighted pull-up ladders (+27#) 2X(1-5) 30 reps

Decided to reduce the volume on the weighted pull-ups. Elbows have been a little sore lately, probably from the pull-up volume and KB technique that is not optimum. I've also noticed how the increase in C&P volume (moving from the 1-3 to the 1-4 ladder) reduced my numbers on the subsequent snatches or swings. Looking forward to working my way back up. I found an old training log from 2009 and was disappointed to see how much ground I've lost since then due to injuries. I'm determined not to make those mistakes again!

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@Tim, welcome back, nice job on the Open Wods.
@Claw, let us know how the trial turned out...

Thursday March 13, 2014

Goblet squat, pass through, OHS warmup

double under buy-in

10 snatches at 45# (did not bend arms on any!)

10 snatches at 95# (bent arms on every *#%$ one)

burpee buy out (burpees suck, but who doesn't know that...)

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JT - Yay! Burpees!! :D

[B]WU:[/B]
400m run
150+ SUs
10 Pull Ups
10 Leg Swings (both legs, each direction)
10 Pistols (5 each Leg (My right leg is SO weak!!))
10 Air Squats
20 Push Ups
20 AbMat Sit Ups

[B]WOD:[/B]
5K Row

22:48

[I]This was the first time I did this. I was hoping to keep a 2min/500m pace, but that was tough. Most of the time, it was between 2:10 to 2:30min/500m. The last 500, I went faster. But I was a sore!![/I]

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Hey guys, greatings from Mexico.

Warm up
Strength: 5X5 hang power snatches: 45,65,85,95,105.

21-15-9
2X45 DB Push Press, Box step ups. 5:20.

got 6 of 30 DU's.

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Friday March 14, 2014

Oly warmup
Snatch practice and drills up to 50kg.
Then did 10 attempts at 70kg (my PR)
Went 1-10, with 2 near misses, and 7 nfws.

Got a great tip from Kim Williams.
Drilled it at 50kg.

Tried 71kg, got it (a new PR)
Tried 72kg, got it (another new PR)

By this time I was totally worked, so I quit.

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JT, great work on the snatches. Hail to those who have the speed and flexibility to do them well.

Still here in Mexico. Surrounded by all the "comfort" food that my brother's friends are bringing. We will have his wife's memorial tomorrow and then Monday I will head back to Phoenix and let my other brother take over for a week with my youngest brother.


Stretching, mobility, and gymnastics warm up for about half an hour.
Strength: 5X5 Press w. DB's. 40......70.

Modified Grace: 2X45 DB's. 4:03.

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@Pat, thanks.

Saturday March 15, 2014

Beware the ides of March...

Excellent day training for Peru.
[url]http://www.mapmyrun.com/view_workout?w=507825675[/url]
[url]https://share.delorme.com/johnkalnay[/url]

Also made a 14.3 video and did 14.3 a couple times.
[url]http://www.youtube.com/watch?v=OjJd25mzD10&feature=youtu.be[/url]

u
 

Well Another CF Open WOD is in the Bag!
14.3 was a true test of strength! 3-2-1 go start light UP/DN with a bar full of Plates and then jump up/Step up/Down till the time runs out!

MASTERS MEN - includes Masters Men 55+
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch
225-lb. deadlifts, 25 reps
15 box jumps, 20-inch
275-lb. deadlifts, 30 reps
15 box jumps, 20-inch
315-lb. deadlifts, 35 reps
15 box jumps, 20-inch

I managed 135 reps (4 complete rounds +5 DL@ 275# TB time: 7:21:rofl:
(Haven't submitted my Score yet) however optimistic that it will keep me in the game another week in the 60+div

I was blessed with some great Pre-WOD tips and tricks that helped alot
1-Mobilize and Warm up for a full 30 min before the WOD
2-Do Deadlifts up to 80% of my Max (to get the Brain/body used to lifting heavy prior to the WOD
3-Use a Women's 35lb bar with 5#s prior to loading the Prescribed weights to lessen the peril of Grip fatigue
4-Step up/down even if you can jump (for those of us that have a rapid decline of Cardio after heavy lifting
5- AND MY MOST BENEFICIAL TIP: (( use a Clean 1st pull)0 rather than DL pull to transfer more load to the Quads when the weight gets up nearer Max load
6-Keep Calm and don't stop!

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great work as usual guys.

tim..nice work on the open.

friday 14:3

95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch
225-lb. deadlifts, 25 reps
15 box jumps, 20-inch
275-lb. deadlifts, 30 reps
15 box jumps, 20-inch

i got 4 full rounds so 130 reps

yesterday

1600 m. 70lb sled pull

3 x 15 hip extensions

150 green band good mornings

woke up this morning feeling pretty good which was deffinatly a nice surprise

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Sunday March 16, 2014

goblet squat and pass throughs
3x20# tgu on each side
3x35# tgu on each side
10 ring dips with green band
10 ring dips with blue band
5 shoot throughs
10x45# strict press
10x65# strict press
5x95# strict press
5x115# strict press
3x125
1x135
1x145
1x155
1x165
failed at 175
failed at 170

10x115# push press
10x115# push press
4-5-4-3-2-1 pullups (haven't done pullups in a LONG time).

Pondered 14.4 and 14.5 at the Shed 'o Pain.
I'm thinking we're going to see a 15 minute: amrap of
150 wbs
25 hspu
max effort muscle ups

and then 12 minutes of:
3-3-6-6-9-9...
95# thrusters
T2B

Gotta get one of those sleds to pull around the farm.

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Monday March 17, 2014

"Rest" day (walked 1 very easy mile, worked 14 very long hours)

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JT....those sleds are not all that they are cracked up to be....they are just down right mean somedays....:D

OTH they are super easy to build if you feel you need to experience one of them.

last nite at the box

1 rm football bar...middle grips 205

singe arm row 12,10,8,6,4,2

25,30,35,40,45,50

incline bench row 3 x 8 15 lbs...shoulder was not happy by the end

red band oblique band twist 4 x 20

3 rounds 8 flat bench row
20 shrugs

175lbs

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@Cliff, they don't let me use tools, bad things happen (e.g., digits getting mangled) when I use tools. Classic case of being able to design an item, (e.g., microprocessor, engine, airfoil) explain its physics, chemistry, engineering, philosophy, bio-engineering properties, .... but not being able to actually assemble it.

Tuesday March 18, 2014

Good day training for Peru.
Six laps on Hogs Back Hill with my brother.
[url]http://www.mapmyrun.com/view_workout?w=510322511[/url]

Oly practice on tap for tomorrow.

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WOW!! I thought I was doing good, but you guys have been KICK@$$!!!

[B]17 Mar:

WOD:[/B]
Birthday Burpees (Yay! Burpees!!)

57

[I]This is the time of life when Birthday Burpees (Yay! Burpees!!) is a respectable WOD![/I]

[B]18 Mar:
WU:[/B]

2 Rounds:
400m run
500m row

then

100 SUs
10 Pull Ups
10 Leg Swings (Each leg, both directions)
10 Air Squats
10 Push Ups
10 45# Presses

Mobility stuff

[B]WOD:[/B]
Open WOD 14.3

95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch

3 rounds, 90 reps

[I]Did much of what Chaplin Tim said and JT's picture that Terry Dickman posted in the FB Crossfit Masters Group. They helped. I kept added weights, not taking any off. I think that helped also. My hamstrings were on fire by the second round. Cliff & Chaplin Tim, way to go![/I]

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3/14 WOD
Open 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

98.
Made it to round of 25 deadlifts at 275 with about two minutes left and cranked out 8 in those 2 minutes. My lower back reminded me of this WOD for the next 3 days.


3/17 WOD
A. Backsquat, 30X1, 2-3 reps, 4 sets, rest 2-3min
135-185-185-225
Still beat from 14.3 so didn't go super heavy. Got good ROM/depth on all reps.

+
“Jackie”
1000m Row
50 Thrusters (45#)
30 Pullups

8:56
Not my best time but not bad either. Did row at about 2:05 pace. Thrusters very slow and deliberate with long sets of 25-10-5-5-5. Small class.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/13225881715/[/url]


3/19 WOD
A1. Dumbbell Strict Press, 21x1, 6-8 reps, 4 sets, rest 1:00
25-30-35-35
Worked on keeping pelvis parallel to floor, no stripper back.

A2. Ring Rows, 21X1, AMRAP at tempo, 4 sets , rest 1:00
14-14-12-9

+
AMRAP 7:00
15 Deadlifts 95/65#
10 Hang Power Cleans
5 Shoulder-to-Overhead
3 rounds plus 8 deadlifts.

Rest 5:00

5 Box Jumps (30/24")
10 Wall Balls (20/14#)
15 KBS (1.5/1pd)
3 rounds plus 5 BJ plus a couple wall balls.

Both AMRAP's really gassed me. Lost grip quickly on first AMRAP, eventually did sets of 5. Second AMRAP harder than I expected. Figuring we will meet wall balls in next couple Open WOD's so worked on good ROM and long sets. Huge class this morning.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/13269425375/[/url]

Claw

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JT....yup same here...last time i worked on my own mountain bike and messed it up to the point of realizing i should have taken it into the shop in the first place....when i picked it up after it was repaired they told me "next time you work on your bike first we are charging you double"

at least by our age we realize our strengths and weaknesses eh? :D

last nite


Battle Chain warm up: 2min. i think there was about 14' per side of 1/2" sized chain.

10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Incline DB Bench
RIng Rows

15 lb dbell

SS Standing T-spine Flex/Ext.: 3x20 25 lb plates

Axle 2" Rack Pull: 1RM 204lbs

Axle Bar Hold: 3xmax (70%) 140 lbs....:26, :37, :32

25# plate grip test: max holding 2 25lb steel plates smooth side to smooth side L :7 seconds R: 6 seconds

Barbell Side to Sides: 200 mega bow bar

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JT, they are asking where you went on the Facebook CF Masters page. Your video on loading and unloading plates for 14.3 was very popular.

Claw

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@Claw
I am serving a self-imposed weeklong banishment from the group for my unprovoked disrespect of another member. As a lawyer and writer I made a promise to only use my writing skills for "good", so whenever I cross over to the dark side and criticize someone I serve out my own punishment/reminder. I have donated the time I would have spent on FB to pro bono legal work. My suspension is up tomorrow at midnight. Some day I hope to learn better.

Wednesday March 19, 2014

I felt slow and weak today, maybe related to yesterday's 1:15 hill walk?

goblet squat and pass throughs

snatches and C&J
5 each at 45#, really focusing on chest and butt rising at same time
5 each at 65#, ...
5 each at 95#, ...
Just didn't feel like I could go any heavier.

back squats
5x45#
5x135#
20x225# (this felt like the hardest thing I've done in a long time, I have no motor left, have to transition back into high intensity interval training as soon as I get back from Peru)

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facebook is evil.......:D

last nite


SS Back Squat: 1RM (2sets 5/8 "chain) 290lbs
SS Back Squat: 3x8 (no chain) 240 lbs

EMOTM x 10 minutes
5 Russian KB Swings 20kg
10 Toe Touches

Ext. Rot. Band Pulls: 4x20/s single red

2 rounds of:
50 Palms up Band Pull Aparts
50 Palms forward Band Pull Aparts

Hollow Rocks: 3x RM 25,21,17

Hollow Rocks: Max Hold :34 seconds

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@Cliff, yes when my wife calls the (plumber, carpenter, handyman, anyone who handles tools) the first thing they ask is "has JT tried to fix it yet?" I know they are basing their rates on how badly I exacerbated the mess...

Thursday March 20, 2014

UD 60, OSU 59 Go Flyers!

Held a goblet squat two minutes.
Did 10 pass throughs.
Held a 45# OHS for 15 seconds, then did 10 OHSx45#

Cindi Has A Rope
buy-in
25 wall balls (got them unbroken)

5 rounds, for time:
3 pullups
6 push ups
9 air squats
12 single unders
3 double unders

The sun went behind the clouds during the metcon so I wasn't able to record my time on the sundial I was using. I have NO motor. All this Oly lifting has made me strong, and all the training for Peru has got it to where I can walk uphill for hours on end, but I got so gassed I didn't make even one round unbroken... Will certainly need to address this when I get back from Peru.

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Jt,, seems like you still have the fire!:evilsmile


Back to Tribal. Good to be home.

Warm up, stretching,
Strength: 5X5 Press: 135......160 (f on 4th rep.)
12-9-6: 95# Cl and Jerk, Burpees: 6:57.

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Good work, everyone!

3/20
WU: Row 1km; halos 25, 35 X20; air squats X2X10
Workout: TGU 35# X10
2 rounds of
KB cleans 45# X5
KB snatches 45# X5
swings 45# X10

Tweaked my back last Thursday on a mtn bike ride. Not sure what I did; probably happened putting my bike back in the truck. :rofl: The next day, my back just did not feel right for doing swings or snatches. Laid off the swings until today but alternated presses and get ups for a couple workouts. Also skied three days at Keystone Monday-Wednesday. All three days were good but the snow in the trees yesterday was awesome!

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3/21 WOD
14.4

14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

156 (i.e. did 6 cleans)
Felt terrible going in, performed terribly. Will redo Sunday.

Claw

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Friday March 21, 2014

First full day of spring.

Lots of random things....

coaching, encouraging, screaming, snatching (hit a PR), talking, plotting, coaching, laughing with the kids, an all round good day in the sunshine on the north coast.

[url]http://youtu.be/_FACUSsp1h0[/url]

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Saturday March 22, 2014

A hilly 4+ miles, some in the mud...
[url]http://www.mapmyrun.com/view_workout?w=514161711[/url]

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Sunday March 23, 2014

Dear CrossFit,

14.4 was a HUGE victory for me. No I'm not officially in the Open this year, but yes I dabble in the WODs anyway. Yesterday I got 61 reps in 14.4, which represents a remarkable improvement over the past year. Recall that last year in the GTO/T2B 3-3-6-6-... WOD that I scored 3 b/c I couldn't get a single T2B that counted. After 50 weeks of mobility work and attention to this T2B goat, I was able to go 11 for 70 attempts on T2B in my own private 14.4. Due to my levers, mobility, and prosthetic, T2B are usually "shins to bar" for me. I can string together 20 shins to bar, but am still challenged by T2B. As the piece-de-resistance, today, the day after my own private 14.4, I was able to string three legit T2B together. By this time next year? I hope to be hitting over .400 on T2B. Like so many of you, the Open is about measuring and accountability and rejoicing over successes. 11 T2B in ten minutes (I cruised to 60 calories in 4 minutes) represents a phenomenal success. I hope your Open provides you with similar moments of clarity and hope.

Today? Lots of speculating over 14.5,
mobility work, worked the OHS goat, worked the ring dip goat, worked the T2B goat (went 15 for 50, with 3 in a row at the end!).

Deadlifts up to 415 pounds, then 5x255.

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JT - Nice work! Way to go...

3/22
WU: Row 1km; halos 25, 35 X20; goblet squats air, 25, 35, 45 X10
Workout: Kettlebells
Clean & press 35# X5X(1-4) 50 reps/ side
Swings 35# X5:00 112 reps
Weighted pull-ups (+27lb) 18 reps

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Nice job JT.

3/22 workout
Spent about an hour stretching out at Bacara. Don't think I've ever spent a whole hour on mobility before, but I really liked it. Then, after trainer Norman said they sometimes goofed around going hand-over-hand on the 20' or so of bar holding up the TRX cables, I gave it a try and became the first person to go out and back! Boomsauce!


3/23 WOD
14.4 Redux

14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

164.
An 8 rep improvement over last time, but more importantly, I was serious about my rep quality. This isn't going to break me out of the middle of the pack, but I think I halted my slide from 14.3. I set the damper on 4 instead of 6 and finished rowing about 3:30 with no problem. T2B's in sets of 5 until I no-repped at about 24, then to 4's until I no-repped at about 36, then 1's with a couple no reps. Wall balls in sets of 5's then 4's then two sets of 3's. Had about 2:30 for cleans and they were really hard. Did 1 by 1 until end.

Claw

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nice work guys on 14:4

my 14:4 was a bit different but i think the suck factor was still there

60 cal row
50 toe touches
40 wall ball (20lb ball...unbroken)
30 20kg kb swing (unbroken)
20 ring row
10 15lb seated incline dbell bench

made it through the above with 2 minutes to spare so i got to get back on the rower and put in another 33 cals

total 233

saturday

4 x 500 m. row with 2 1/2 minute rest

15:36 total time

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Awesome Job on your WODs guys!!
[B]20 Mar:
(On the Road)[/B]

400m run
100+ SUs
10 Push Ups
10 Burpees (Yay! Burpees!!)
10 Chest Press
10 Shoulder Press

[B]21 Mar:
WU:[/B]
400m run
100+ SUs
10 Push Ups
10 Leg Swings (both legs, both directions)
10 Air Squats

[B]WOD:[/B]
7RFT:
7 Burpees (Yay! Burpees!!)
7 Squats

5:35

[I]Did the 1st two and last rounds straight. My quads and hammies were sore afterward.[/I]

[B]24 Mar:
WU:[/B]
400m run
100+ SUs
10 Pull Ups
10 Leg Swings (both legs, both directions)
10 Air Squats
10 Push Ups
10 Burpees (Yay! Burpees!!)
10 AbMat Sit Ups
10 45# Push Presses

[B]WOD:[/B]
2014 Open 14.1
14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20#, 9ft target
30 cleans, 115 lb.
20 muscle-ups

149 reps

[I]The row was longer than I thought (I used the 10 setting). I slowed down noticeably after the first 20 cal. The TTB were tough, did them in subsets of 3, than to 2. The wall balls were as bad as last year- and the year before! I really wanted to get to the cleans. :shrug:[/I]

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last nite


Specialty Bar Back Squat: 1RM mega bow 332lbs

Back Squat: 3x8 212 lbs

Seated Good Mornings: 3x8 102 lbs

mega bow bar lunge 50-----bar 52lbs
*unbroken

hollow rocks: 75

Standing Side Crunch: 100/side (KB) 16kg unbroken

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About the damper on the rower...
all it does is control how much air goes into the chamber where the flywheel is. The flywheel has fins on it. A damper setting of 1 lets almost no air into the flywheel, which makes it much easier to row. A damper setting of 10 lets a lot of air into the flywheel, which makes it much harder to row. It's not a gear shift like on a bicycle. Mechanical rowers like the Concept2 are all about getting the flywheel spinning and keeping it spinning. It's easier to get it spinning and keep it spinning at lower (e.g., 3,4) damper settings. The only reason to ever put it on 10 is for a heavy deadlift like workout. No-one competes with the damper at 10. No one. If you go to an erg-regatta, all the winners will have the damper around 3-5 and they will row at around 22spm. For a 500m they may row 30spm, but for 100m they'll be at 25spm and for 2k they'll be at 22 spm. For anything over 2k they'll be around 18-20spm, but will make each pull count. You can test this very easily. Do 2000m at each of the 10 different "settings" and compare your time and how you feel afterwards. Can you get up and do anything? There is actually a built-in tool that allows you to determine your erg setting.

Tuesday March 25, 2014

Goblet squat, pass through, OHS mobility warmup

10x45# OHS, worked on dropping down and bouncing up instead of feeling for it.

5x45# snatch
5x45# c&J

10x95# snatch, worked on brushing belly with bar and being fast
10x95# c&j, same drills

really felt fast and strong today, would have been fun to try something heavier, but all I have hear are the metal weights and wood floor...

dumbbell push presses
10x10# with each hand
10x15# with each hand
10x20# with each hand
10x25# with each hand
10x30# with each hand
10x35# with each hand (this got hard)
10x40# with each hand (this got really hard)

20 burpee buy-out. I did them unbroken, though an impartial observer may have had difficulty discerning whether I was actually moving at times. I have no motor at all.

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[B]WU:[/B]
400m run
170+ SUs
10 Pull Ups
10 Leg Swings (each leg, both directions)
10 Air Squats
20 Push Ups
20 AbMat Sit Ups

[B]WOD:[/B]

For time:
10-9-8-7-6-5-4-3-2-1 repshave
255# Deadlifts
24" Burpee (Yay! Burpees!!) Box Jumps

28:07

[I]Wow! This was brutal. I tried to do subsets of 2 and maybe 3 DLs, taking care about my back. The Burpee Box Jumps were scary. I almost got spooked on the 1st box jump. However, they didn't go as fast as I would have liked. This one was tough on my knees.

JT - Nice advice on the C2 rower. Though I can't see me rowing 10 2Ks on the same day!! :D[/I]

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holy cr*p william....that was a crazy wod esp the burpie box jumps after deads.....

JT.....thanks for the rower lesson....i have on saturday a 2000m row 10 minute rest 2000m row coming up so will try different settings over the next couple of days...my biggest problem has always been with the strokes per minute being to high.....will try to slow them down and go with a lower damper setting

last nite


3 rounds for time of:
5 High Pin Zercher Front Squats 135lbs
10 Incline DB Bench 25 lb....l shoulder cranky.....still....
15 Russian KB Swing 20 kg

4:24

3 rounds of:
15 Incline WIndmills 5lb dbell
15 Rear Delt. 5 lb dbell

Weighted Sit-ups: 20-20-20 30 lb dbell
*feet anchored

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Absolutely crushed by the news about Augie and Karen's Nick. What a terrible loss.

3/26 WOD
A. EMOTM, 10:00
odd- 10 Ring Dips
even- 3-4 Weighted Pullups
Ring dips decreased to about 8; pull ups with 3 chains.

B. Every 5:00, on the 5:00, for 5 rounds:
200m Run
10 Power Cleans, 135/95#
15 Box Jumps, 24/20#, step down
Each round took about 3:00, leaving 2:00 for rest.

Claw