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01/12/13

WARMUP
OHS w/ Oly Bar
Goblet Squats

PTP/Squats
5x225
5x205

PTP/Side Press
5x53 (ea side)
5x35 (ea side)

Ran stairs at dam
5x120 (up, then down)

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1/12
Warmup: Rowing, sit-ups, back extensions; back squats 45 X10/ 85, 105 X5/ 130 X3
Lift: Back squats (12" box) 160 X5/ 180 X3/ 200 X3
Cash out: 1 mi dog walk

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friday nite

shoulder work out from hell...out side...sled...- 4 celcius...had to borrow a buddies size small lulu lemon pants as all i wore to the gym was shorts....not a pretty sight :D

friday

4 x 40 20 lbs on sled crazy man walk
4 x 40 10 lbs on sled crazy man walk backwards
4 x 40 45 lbs on sled press
4 x 40 25 lbs on sled tri press

saturday

21-15-9

90 lb saftey squat bar good mornings
ghd sit up

3:15

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1/12 WOD
“Quest for 6” (49’ers theme)

6RFT
6 Manmakers (0.75 pood kettlebells)
6 Toes to Bar
6 DB snatch right (1 pood kettlebell)
6 DB snatch left (1 pood kettlebell)
6 Handstand Push Ups
6 Weighted Sit-Up (1 pood kettlebell, below my chin)
All unbroken

21:29
Did this one with kettlebells instead of dumbbells. I used 0.75 pood (12 kg/25 pounds) bells for the manmakers and 1 pood bell for the snatches and weighted sit ups. Using a lighter weight for the manmakers meant that the effort was more evenly distributed throughout the movements, although the manmakers to toes-to-bar couplet was the most tiring. Really worked on full ROM on T2B. Pleased with my time.

Link to whiteboard (WFS): [url]https://sphotos-a.xx.fbcdn.net/hphotos-snc6/c0.0.403.403/p403x403/230645_10151435240729388_1720319606_n.jpg[/url]


1/13 workout at Bacara

12 minutes of Foundations from YouTube video
Still can’t do whole routine without a couple breaks around 9:00 or 10:00 mark.

Tabata 100 pound thrusters: 3
Rest
Tabata double unders: 15

I think I need someone else to program my WOD’s just so what don’t kill myself. I wanted 6 thrusters on the Tabata, but that lasted precisely one round, then several rounds of 4, then the last four rounds were 3. I probably spent only 9 or 10 seconds of the last intervals actually working. 100 pound thrusters absolutely sucked the life out of me. I aimed for a full range of motion and was pleased to get it almost every rep.

The first set of double unders was 35, then 23’s became my target. Had a couple misses in the middle sets leaving me with only 15 reps. Kept trying for 23 on all the rest.

Wanted to get some metcon in preparation for Norcal Masters competition Saturday.


1/14 WOD

A1. Sumo Deadlift, TnG, 3-5 reps, 4 sets, 1:30 rest
A2. Barbell Press, 10X2, 3-5 reps, 4 sets, 1:30 rest
225/75, 225/95, 245/95, 255/95 (5 reps all sets)

Very pleased with the sumo deadlifts, was able to touch ‘n go 5 reps on all sets. Could maybe have gone heavier on presses, 5 reps all sets.

B. 4rds for time:
200m row sprint
15 Toes-to-Bar
5:00 rest
Coach's Notes: 85% effort on "B" trying to hold same times for all rounds
1:38, 1:41, 1:46, 1:46

My goal here was consistent relaxed rows and a full range of motion on toes to bar. My 200M rows stayed at 1:50 to 1:54 500M pace with about 30 strokes per minute. Did a pretty good job of full range of motion on T2B’s. First set was 15 straight through, although with a kip between every rep. Subsequent rounds devolved to sets of 8, 7, 5, and 3, always with kips in between.

I still can’t string to T2B’s bar together consistently without the kip in between. Worked with Fielding a little on these on Saturday but I still don’t have the hang of it.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8380363017/[/url]

Claw

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01.14.13

WARMUP
Suitcase DLs/53 lb k-bell and Oly Bar

PTP/DEAD LIFT
5x270
5x240

TABATA
Lunges

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speed bench 50% 1 RM w/3 sets 5/8" chains 135lbs on bar

3 narrow, 3 middle, 3 wide

2 x 20 33lb bar tri extensions

4 x 6 60 lb 1 arm dbell row

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Great Work Guys!!

[B]WU:[/B]
400m run

~40ft:
Walking Lunges
Sumo Squat walks
High Knee Pull & Holds
Spiderman walks
Inch Worms (1 Push Up)
High Knees (2)
Butt Kickers (2)

Mobility work

Every 90 sec for 6 rounds:
2 movements of Power Clean - Front Squat - Push Press (95#)

[B]WOD:[/B]
2012 Regional Individual 3 (Scaled):
4 RFT:
10 60# Dumbbell Snatch
200ft sprint

5:56

[I]Two of my toughest goats! 60# was hard, but I could get a rhythm going and was able to get through the Snatches. Though, then there seemed to be little left for the sprints!

My time wasn't that bad. Several of the firebreathers in the class were a little slower, but they went heavier. Good but tough WOD!!
[/I]

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Tuesday January 15, 2013

No need to read between the lines on this one...

[url]http://jtkalnaynovels.wordpress.com/2013/01/15/crossfit-time-machine/[/url]

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JT - LOVE IT!! :rofl:

[B]WU:[/B]
100 SUs
2 rounds:
10 Pull Ups
5 Burpees (Yay! Burpees!!)
10 20# WB Shots

[B]WOD:[/B]
For 5 Min, every 30 sec:
1 Rep 275# Dead Lifts

Then

For time:
15 Pull Ups
7 Push Presses @ 135#
12 Pull Ups
5 Push Presses @ 135#
9 Pull Ups
3 Push Presses @ 135#

Then

300 SUs (100 DUs)

7:41

[I]DLs went well. For the Metcon, did the 1st 15 PUs strict, the remainder Kipping. Cleaned the 135# & did the 1st set of Push Presses in subsets of 5 & 2 (didn't want to do that, but it was what it was!) The other 2 sets went well. Kind of wish I tried 155 instead of scaling it, but 155 is my PP max. Would have been nice to give it a try![/I]

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JT you are right. might not be the best use of a time machine but sure would be worth while.

great work guys

tonite shoulder work with one of the fire breathers. sucked but in a good way

5 x 25 bamboo bar red bands w/4 @ 16 kg kb and 1 @ 20 kg kb per side

3 x 15 side tri raise 20 lbs dbell

3 x 20 front raise 8 lb dbell shoulder did not like this on to much

5 x 15 20 lb bent side raise

9 a.m. tomorrow morning my appointment w/ a sports podiatrist. hope i can get an answer to my foot problem.:)