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SATURDAY

Strength

Squats-
6 sets progressive warmup to 65%
2 x 6 @ 65%.... 295

WOD

“Stinkalatopus”"

5 RFT: 15:49

OH Lunge Steps x 16 @ 45 oly bar

Burpees x 21

Man that was painful!!!! I hated every min of it:D

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JJ - Awesome job on the presses and the DLs!!

Micheal - That sounds brutal! Yay! Burpees!!

[B]WOD:[/B]
Tina (DIYWOD)
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Push Ups
Sit Ups

8:15

[I]This is a quick & dirty WOD, especially when my shoulder was sore throughout most of the push ups![/I]

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this past weekend our box hosted the xfit fall challenge

55 individual's on saturday and 35 teams of 2 sunday. 3 wods each day. last one out side in monsoon's pushing prowlers for 12 minutes.

our bbq'ing team was 3 with 2 helpers each day.

we fed the 30 vollies breakfast and lunch both days and many of the competitors as well

total food consumed

26 pork butts, 40 yams, 12 dozen eggs, 40 avacados, 16 large plastic boxes of salad, 50 tomatoes, 40 green peppers, 20 onions, 25 lbs bacon, 1 turkey, 9 lbs aligator, 10 lbs pork belly, 6 smoked salmon and well over 100 beer (the cooking team contirbuted heavily to this total :D ), 2 large bottles of wine and a 40 oz bottle of 12 year old scotch

we started the above at 7:30 friday nite when we put the pork butts on the smoker and closed the door to the storage trailer at 4:30 sunday. i slept at the gym on the rouge mat's friday nite (they need to make an extra fluffy version to sleep on cause the regular ones are really really hard) on saturday we had a major storm blow through with 60 mm of rain and 100 kph wind and then on sunday another 80 mm of rain fell so all in all it was an epic weekend.

i am going to take today off from going to the gym cause i am totaly wiped out.

keep on the great work as usual guys.

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Cliff! Sounds like an awesome catering weekend! Really grinds you down ... Sounds like you had some great food and fun!

I did sat mornings WOD... showered and went strait to work for a 14 hr day in the kitchen, got 3 hours sleep and back in on Sunday for 16 strait hours? Got home at 2:30 am and my three dogs were so glad to see me they they kept me up.... so 5:30 headed out to my box and I barely remember working out I was so delirious!

Olympic
Cleans 8 x 3 progressive loading. Last 2 sets @ 185

WOD
15 Minute AMRAP @95
Hang Power Cleans x 3
Shoulder to OH x 6
Front Squats x 9
Straight leg Sit Ups x 12

10 full rounds + 3 squats into the complex

Got home and slept the rest of the morning

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Michael - Betcha were dreaming of Cliff's BBQ!!:D I know I would've!! Nice work on the cleans and AMRAP!!

Cliff - my mouth is DROOLING!!

[B]WU:(At Base GLOBO!)[/B]
10 Ankle knee and hip circles (both Directions)
.555555556mi run
100 SUs
10 Burpees (Yay! Burpees!!)
10 Air Squats
Some Mobility stuff for the shoulders
10 sit ups
10 box jumps 24+" high
10 DU/ DU Attempts
10 45# Presses

[B]WOD:[/B]
21-15-9
Dips [I](No rings at the base Globo!)[/I]
HR Push ups
4:18

[I]My shoulders got smoked in the 1st round!!It went fast but I was sore afterward!! [/I]

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Coming off a bad bout of bronchitis: 2 rounds of antibiotics, cough syrup, inhalers, etc. No exercise for close to a month. Still having some forearm issues ( x ray showed no structural damage). Going back to Lifetime Fitness for a while. Just more equipment to rehab the forearm.

Static and dynamic warm up and stretching. 3X10 pull ups, push ups, and situps.
Strength: Back Squats: 5 X 135, 3X 225, 1X 315.
3 rounds not timed: 3X2 Negative Back squat @ 225, 10 Wall balls.

1RFT: 21-18-15-12-9-6-3-1 reps of KB (1 pood) + 24" Box step ups.
11:12.

This is my 5th anniversary doing crossfit.

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Pat - Welcome back!! What an unbelievable job after all that sickness!! I wish I could do the weights you do!! Happy Crossfit Birthday!!

[B]WU: (At the Base Globo)[/B]
10 Ankle knee and hip circles (both Directions)
.555555556mi run
100 SUs
10 Burpees (Yay! Burpees!!)
10 Air Squats
Some Mobility stuff for the shoulders
10 sit ups
10 box jumps 24+" high
10 DU/ DU Attempts
10 45# Presses

[B]WOD:[/B]
7 Min AMRAP:
Ladder by 3s
Clean & Jerk (135, 95#)
Toes to Bar

(i.e. Open WOD 13.4, 3 CJ 3 TTB, 6 CJ, 6 TTB,...)

135# 26 reps (3 C&J, 3 TTB, 6 C&J, 6TTB, 8 C&J)

[I]Added 20# to my 29 Mar attempt and cut my reps almost in half! :eek: My issue was not being able to hang onto the bar. (Also, I didn't want to drop the iron weights in the Base Globo! ;) )[/I]

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Bill....yeah, still wake up dreaming of Cliffs BBQ

Pat...great to have you back!

TUESDAY– OCTOBER 1, 2013

Strength

8 sets Warmup to 85% then

DeadLifts- 2 x 3 @ 385


WOD

For Time. 6:49

10-9-8-7-6-5-4-3-2-1

Chin Ups

Box Jumps @ 24/20

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Wednesday October 2, 2013

Warmup:
jogging/shuffling, bear crawls, spidermans, bug hops (this was a WOD all by itself)

Strength:
15 minutes to find 5rm push press
203 (could have gone heavier)

Skill:
3 AMRAP of (muscle ups, CTB, kipping pullups)
0-0-0-2-1-1-10-10-11

Metcon:
Freddie's Revenge:
5 rounds, for time, of:
5 shoulder to overhead (I used 15 pound dumbells)
10 burpees
(9:32)

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Yeah Michael, BBQ by Cliff sounds like an awesome dream!! :D Nice job on those DLs and the Chin Up Box Jump metcon!

JT - Yay! Burpees! Real KICK@$$!

[B]WU: (@ the Base Globo)[/B]
10 Ankle knee and hip circles (both Directions)
.33333333mi run
100 SUs
10 Push Ups
10 Air squats
Mobility stuff
10 DU/Attempts
10 50# KBS
10 24" Box Jumps

[B]WOD:[/B]
4 RFT:
6 DLs @ 225#
12 Box Dips
120 Single Unders

7:32

[I]Went lighter on the DLs to focus on my hook grip and hanging onto the bar. I was able to do the 1st round in 1:36. It went down from that. At least I was able to get the 2 middle rounds of SUs straight through! If I could hang onto the bar longer, these WODs would go better.[/I]