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Deb - You're the lioness! :rofl:;)

[B]WU:[/B]
500m row
100+ SUs
10 leg swings
10 45# Presses
10 45# OHS
10 PVC Pass throughs

[B]WOD:[/B]
"Murph"
1 mile run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run

1:04:10

[I]6:30 slower than last year! :( But I did it Rx and for am old guy it's not too bad![/I]

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Great work, everyone.

Pat - Enjoy DC. Those are my old stomping grounds. Had four assignments in the DC area while in the Marine Corps and then spent another 13 years there after retiring and joining the civilian work force.

5/26
WU: Row 1km; halos 25, 35X20; walking lunges X2X20 yds; pull-ups X10

Workout: 4 RFT
Box jumps 16" X20
KB swings 45# X40
14:51

Cashout: Row 600m; suitcase carry 45, 52 X75 yds

Notable drop in workout performance by moving up to the 45 KB. Average power output dropped by 20w even though the work (ft-lbs) was the same. Adding 10% to the box jump reps didn't help either. :rofl: Will be fun to work at getting those numbers up.

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5/24 WOD
Saturday partner WOD with Augie and Todd, involved 250M rows, 20 burpee box jump overs, and 20 presses, with the catch that the barbell cannot touch the ground once it is first picked up.

5/26 WOD
“MURPH”
For time:
1 mile Run
100 Pullups
200 Pushups
300 Squats
1 mile Run

49:35 unpartitioned without a vest.
About two minutes off my best, but no callus tears. Pullups 10 then a couple 5's then to 3's sooner than I hoped. First set of push ups 10 then all later sets of 5. Just kept squatting until done. Once I finished, I ran 3 extra laps keeping people from later heats company.

Claw

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great work guys on murph!!!!

last nite

6 minutes on the minute

3 bench press with mini bands n/m/w 85lbs of weight

then

4 x 20' seated sled pull 90lbs on sled
30 incline pushup

4 x 20' seated sled pull 90lbs on sled
25 incline pushup

4 x 20' seated sled pull 90lbs on sled
20 incline pushup

lost track of the time......:mad:

200 green band standing abs

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Tuesday May 27, 2014

Oly training, felt surprisingly good after yesterday's squat sh*t storm...

Made snatches up to 73kg.
[url]http://www.coachseye.com/v/Nk0R[/url]

75kg ended badly...
[url]http://www.coachseye.com/v/8lDV[/url]

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Nice work guys!!

[B]WU:[/B]
400m run
100+ SUs
10 Leg swings
10 Air Squats
10 Push Ups
2 sets of 3 chin ups
10 AbMat Sit Ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
“Josh”

For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

19:27

[I]190 Pull Ups in 2 days! :yikes: Did the OHS in subsets of 7, 6, 5 & 4's, which helped. I wish the pull ups went as well! I tore my right hand on the lest set of Pull Ups! :shrug: My time was slow, but not that much slower than the others who did it Rx![/I]

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last nite

atlas stone lifting

220lb ball over a 43" high bar

and then a bunch of front squats, ghd sit ups, oblique work

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@Cliff, those atlas stones scare me...

Wednesday May 28, 2014

Oly practice with my coach. Managed to improve posture on the lower part of the lifts. Excellent!!!

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5/27 Catamount Trail hike. 6.3 miles; 1300' elevation gain; max elevation 9252'

5/28 Bike trainer. Easy spin for 35:00

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JT....yup the bigger sizes scare me to....we are lucky to have 3 different diamiater ones from basket ball size to beach ball.....the smaller "lighter" 90-130 lbs are not all that bad but when you jump upto the next size from 130 - 170 my arms just make it around them and then the 200 plus ones where i can not even touch my fingers i begin to worry :D

last nite

prowler party warm up

teams of 2 40 yards out and back each partner...then 500m row x 2

wod

100m walking lunge
1000m row
100 air squats

10:26

10-9-......1

russian twists
wall toe touches

glad today is a day off from the gym...:pepper: