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5/11 WOD

Press 3-3-3-3-3
75-95-105-115f-110-115f

AMRAP 6 Min:
100 M Row
12 Squats
7 rounds plus some rowing.

Disturbed that I could not get 3x115#. I have been able to do 1x115# for months now, and got one rep this morning, but not more. My Elite Goal is 120#, and I tried that, but not close. Concerned I'm losing strength, so I want to see where I stand with deadlift and backsquat; Saturday's Grace performance will tell, too.

AMRAP 6 could have been harder. My rows were at about a 2:00/500m pace, which is a pace I can maintain for quite a while. If I did them around 1:45 or 1:50, I might have been able to squeeze out round 8. Brett was only one this morning to get 8 rounds, great job!

The Claw

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thanks Terry yes we did them on the mats in the grass I told the judge I was going to do doubles knowing full well I stink at them, and they just would not come when I signed up I knew it would be trouble if double unders were in the WOD but I thought I could learn them in time, on such luck, at least I know I can hang close with the heavy hitters
the mats and grass made no never mind to me I just cant double under they made us stand sideways on the mats you know to the short side this was not so good for the taller people as the rope would hit the grass and corner of the mat

Next year I may be a year older but also a year better good luck Terry at Carson

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[QUOTE=John Burch;782452]thanks Terry yes we did them on the mats in the grass I told the judge I was going to do doubles knowing full well I stink at them, and they just would not come when I signed up I knew it would be trouble if double unders were in the WOD but I thought I could learn them in time, on such luck, at least I know I can hang close with the heavy hitters
the mats and grass made no never mind to me I just cant double under they made us stand sideways on the mats you know to the short side this was not so good for the taller people as the rope would hit the grass and corner of the mat

Next year I may be a year older but also a year better good luck Terry at Carson[/QUOTE]

John, I thought I saw your name in there. That's a drag about the grass. Both you and Terry threw some awesome weight around. Guess I know what I need to work on for next year but I got a looooong way to go.

Got some lifting in on Sunday but didn't get around to posting being mother's day and all of that. I'm heading out to CFTC tonight to get back into full swing after only getting a couple of WODS last week post games.

Anybody doing Murph this weekend?

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WU:
100m jog,
100m skips
100m in and outs
6 50 ft Sprints
10 Burpees (Yay Burpees!)
15 sit ups

WOD:
"Lynne": Benched 185# then did gray band assisted Pullups, reps were 16/26, 9/16, 8/21, 6/17, 5/14!

Got banned from using the gray band for assisted pullups! :censored:

Got word the CF @ Wright-Patt is now an Affiliate!:pepper:

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05.11.10: Light Day

(with 30 lb. weight vest)
1/4 mile walk uphill
115 steps up
Run 1 mile
115 steps down
115 steps up
115 steps down
walk 1/4 mile downhill

No hurry, wanted to take it nice and easy, took about 15-20 minutes

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Jeff we got a whole year to touch up the ruff spots

WU EMOM on the rower
12 pulls
15 pulls
18 pulls
21 pulls
25 pulls
part 2
10 walking lunge
6 backward walking lunge
5 inch worm
10 dive bombers
5 press over (PVC)

WOD 4 rounds
50 squats
40 Double Unders (OOOPS no skill here for that) :yikes:
140 single jumprope
16:32

m/55/178 CrossFitChesterton

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[B]John B:
[/B]
I also didn't realize you were competing. Awesome job! I hope to join you guys next year if I can get my technique down on several lift and then put up some decent weight.
[I][B]
100509 SUNDAY - - REST DAY

100510 MONDAY - - REST DAY.
[/B]Right knee (the one in which I tore three of the four quads three years ago) giving me fits. I think I overdid the walk on Saturday.

[B]100511 TUESDAY

Warm-up:
[/B][/I]100 Jump Rope singles
2 min est DU practice - - not going well at all....BLEH!
500m Row: 1:49
Modified CFSWU

[I][B]WOD: For time:
[/B][/I]20 X shoulder to overhead any way possible (185#/115#) - - I used 115#
40 Lateral Jump Burpees
[B]Time: 6:32
[/B][I]My poor clean technique limited the weight somewhat. Burpees were unbroken! Yay!
[/I]

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[QUOTE=John Burch;782658]Jeff we got a whole year to touch up the ruff spots
[/QUOTE]

Ain't that the truth!



Tue

Push Jerks 5x2, all at 135lbs

WOD

5 rounds,
10 push ups and reach
12 good mornings, 65#
20 situps

9:00

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5-11-10

WU: C2 2000m=8:59.3/bar OHS/chinups/50# KB swings/60sec planks/20# WB supine throwups/45-65-75 Kane squats

Day 9 Starr Back Rehab
HPC/PJ
75#/80#/85# x15

Man! I am getting sick and tired of HPC & PJ.

WOD
10 to 1 of 1/2 max BS (120#)
10 x 20" boxjumps
1 to 10 pullups

26:39

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[I][B]100512 WEDNESDAY

[/B]CF Sonora added a 6:00 a.m. workout this week....so...[B]
6:00 A.M. Workout....

Warm-up:
[/B][/I]800m run
DROM
Shoulder Pass Throughs / Body Circles
15 X Hip Extensions
15 X GHD sit-ups
10 X Pull-ups
10 X Ring dips (Full ROM bar dips w/bands)
10 X Box Jumps

[I][B]WOD: [/B][/I][I][I][B]Perform as many rounds as possible of 3 dead lifts at 85% of your 1 rep max, on the minute until failure (Coach stopped clock at 20:00).[/B][/I]
[/I]My 1RM (since reset) = 305; Used 255# (84%)
[B]Score: 20 rounds - - 60 reps total. [/B]