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Alden, Agreed!! :D
[B]WU:[/B]
SU practice

[B]WOD:[/B]

3RFT:
20 95# Power Cleans
20 Hand Release Push-Ups

8:57

[I]Done at the [URL="http://www.ci.vandalia.oh.us/rec_center.cfm"]Vandalia Globo[/URL]. Smoked my shoulders and arms! Then had to do my wife's "Bootcamp" class. :shrug: (Though the lady she's taking over from said that I had "the perfect squat"! Well I'd have better!! ;) )[/I]

41 Burpees (Yay! Burpees!!) for the WPCU Burpee (Yay! Burpees!!) Challenge!

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Sunday September 16, 2012

Friends of the Sandbanks Provincial Park Terry Fox Run 5k
(Ideal conditions): 33:30

For my American friends who are unfamiliar with Terry Fox, here is a link about him.
[url]http://en.wikipedia.org/wiki/Terry_Fox[/url]

Terry's run passed near where I was stationed in Quebec in the summer of 1980. He has been an inspiration my entire life.

compare today's 5k to:
8/25 5k in 33:52, 5 to 1 ratio of jogging to walking
5/5 5k in 36:40, 70% shuffling/jogging, 30% walking
4/28 5k in 36:59, 60% shuffling/jogging, 40% walking
4/21 5k in 38:07, 60% shuffling/jogging, 40% walking
4/14 5k in 39:38, 50% shuffling, 50% walking
4/7 5k in 41:05, 60% walking, 40% shuffling
3/31 5k in 43:53, 70% walking, 30% shuffling
3/24 5k in 47:57, 75% walking, 20% shuffling
3/17 5k in 50:00, 90% walking, 10% shuffling

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9/15
Rest Day. Took an off-road motorcycle course and had a blast learning slow speed control and counter-balanced turns. And I managed to get through the class without dropping my bike. ;)

9/16
Warmup: Jumping jacks, pull-ups, ring dips, Abmat sit-ups
Workout: 35# KB swings X100
4:37
Cashout: M/c club picnic. Good barbecue and lots of fun social interaction.

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That's good stuff Elden:thumbs_up
9/16 ran trail 9 Indiana Dunes State Park
In the afternoon worked on DL HC and Snatch w/ hook grip
and the big Goat DU's

m/57/180

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[QUOTE]Rest Day. Took an off-road motorcycle course and had a blast learning slow speed control and counter-balanced turns. And I managed to get through the class without dropping my bike.
[/QUOTE]You're killing me!! Jonesing for a Ducati right now :).
Reminds me of when I took a MSF course. These guys they rode, wanted their wives to learn. At the time the hottest weight class was 750, so they show up with their wives - with TWO brand new FZR 750s, and two wives IN FULL RACING LEATHERS. First thing they both did? DROP THEIR BIKES. (I had a ninja, but I was using a MSF beater for the course - and I never dropped it)!!
My son said, get a harley (or ride his). eewwww. But maybe a dual.

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9/15 WOD
Post-WLC Challenge Finals

In 12 minutes,
2x Big Loop Run (about 2/3 mile)
30 pullups
AMREP Burpees
79 burpees.

Huge improvement from my pre-WLC score of 60. After all these years of CF'ing, I sort of figured my PR's would be rare and only incremental improvements. Not here, this was huge! Ran at decent pace but not too fast. Pull ups 20-5-5 just as I planned. Burpees steady, I tried to sprint out last 15 seconds, could have sprinted last 20 or 25 seconds. Thanks to counter Rock Star for burpee'ing with me the last couple of minutes.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7993581358/[/url] Check out everybody's awesome improvement!

9/17 WOD
4 rounds of 3 min AMRAP w/ 2 min rest:
1 Rope Climb
15 Comp Pushups
30 Air Squats
(after rest continue where you left off previous round)

2/2/2/3 + 1 rope climb + 12 push ups

Best score in class, including two more push ups than MikeMac! :kicking0: Holy crap, that NEVER happens! Needless to say, I enjoyed this WOD. Big props to Karen J for her first rope climb to top! Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7996598995[/url]

Claw

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Hey gang, hope you are all doing well and training hard. I missed a bunch of days moving one of my daughters with her sons to Phoenix. These boys are 5 and 6.5. Helping my daughter find the right schools is not easy.

This AM.

5X3 hang cleans + 1 jerk. Threw my back out on the second set. After stretching, I took the squating out of the cleans and did ok.

3RFT
14 Burpees w. jump over box (I used 8")
21 KB w. 24 kg
28 HS, shoulder touches.
18:30.

Believe it or not, the burpees followed by jumps were the rest phase of the WOD.:rofl::rofl:

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Monday September 17, 2012

Welcome to the thread Eric. Welcome back Jeff.

I am back from the Great White North.

rode bike to CTown CrossFit.
warmup: 3x:
25 dubs, 10 push ups, 10 PVC OHS

15 minutes to find 1RM snatch:
145 (did it both regular and split)
could have gone heavier but ran out of time

Then...... (drumroll.......)
Helen
16:40 RX

rode my bike home.

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9/17
bench press w/ chains 10@135 1@ 205/225/235
triple push press @135/155/165/175
weighted dips 6x6 @ 45

WOD 5 rounds
15 WB
10 pullups
5 Burpees YAY
run 200m
13:30

m/57/180

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Great Work Guys!! Especially Claw on that AMRAP!! I LOVE to see that when it happens!!

(Alden - AWESOME cashout!!)

[B]15 Sept:[/B]

42 Burpees (Yay! Burpees!!) for the WPCU Burpee (Yay! Burpees!!) Challenge!

[B]16 Sept:[/B]

43 Burpees (Yay! Burpees!!) for the WPCU Burpee (Yay! Burpees!!) Challenge!

[B]17 Sept:
WU:[/B]

400m run
3 rounds:
10 Push Ups
10 20# Wall Balls
10 OH Lunges with PVC

Mobility stuff

For time:
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters
[I]Scaled to 95-65-45 after I dropped 135# on a trail since my right knee was bothering me.[/I]

15:47

[I]Not bad considering runs aren't my best anymore. Concerned I may have hurt my knee with the Thrusters, but it's not that bad. But we'll see...[/I]

44 Burpees (Yay! Burpees!!) for the WPCU Burpee (Yay! Burpees!!) Challenge!