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[B][U]March 7[/U][/B]
Had to work late and didn't work out.

[B][U]March 8[/U][/B]
[U]Running[/U]
Jog 5 minutes
12x400, 90 sec RI (2x8 mph, 2x8.5 mph, 4x9 mph, 2x9.5 mph, 2x10 mph)
Jog 5 minutes
Stretch
HR averaged 130 and hit max of 161

Running feels good. I'm so busy at work (and outside of it) right now that I can't get all of my training in, so I'm making sure to swim and run due to the upcoming competitions. Things should get better after tomorrow, so I will start lifting and doing some crossfit again. Riding will start this weekend and cycling to work will start March 12th with daylight savings.

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gee surprise surprise another leg day

3x400 meter sled pull w/90 lbs and 25 situps

27:44

day off tomorrow.........

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03.08.11
Wendler 5/3/1. Month 1, Week 4
Bench Press Day/Deload phase

WARM
1/4 mile run

WOD
BP
5x135
5x135
5x135

CASHOUT
15 dips
15 knees to elbows

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[QUOTE=Jeff Metzger;911701]On a sad note, the father of my son's best man died unexpectedly Saturday. Heart attack while shopping; he was only 59 years old. Serves to underscore the importance of what we're doing here, taking proper care of ourselves. That and being sure to tell our friends and family that we love them every chance we get.
RIP Gary.[/QUOTE]

Jeff this made me tear up this morning. I'm sorry for your son & his friend and their loss. You are exactly right on why it's so important that we do this.

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[QUOTE=William Hoogsteden;912066]
Michelle - Awesome DU & sprint work! One of my goals this year is to conquer them!
[/QUOTE]

William, my only advice on the DU's is start out with shorter windows of time than I did. I did the WOD on Thursday that was 6 rounds of 10 single, single, double's. My calves got pretty sore and I rested Saturday and Sunday.

I did a 2 a day on Monday because I wanted to practice the DU's again. I mistakenly got caught up in doing them during the lunch WOD which was the every minute on the minute while the crowd was doing bench press and power cleans. I did it the whole time they did 10 rounds of each movement which put me at around 40 minutes total for the DU's with many singles mixed in.

In my humble opinion that was just way too aggressive in hindsight and I should have limited it to 15 or 20 minutes. My calves are still really sore today. Not to mention the 10x100m sprints yesterday.

[B]3-8[/B]
12 minute AMRAP
3 Shoulder press 60#
5 Dead lifts 145#
Completed 8 rounds

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3/9 WOD

20 Rep Max Backsquat
165#. Guessed at what weight to use, which is about 2/3 of my one-rep max and also a little bit over my bodyweight. Tough but I did it. Maybe could have done 170#, maybe not.

AMRAP 20
20 Box Jumps
25 Double Unders
1 Minute Plank

6 rounds @ 24". Double unders went surprisingly well, as I was able to string together 15+ multiple times. Otherwise, it was 1 or 2 reps. It seems that it takes about 3 reps to hit my rhythm, and once I do that I can go for a while. Held 60 secs continuous plank 4 of the 6 rounds, including last two rounds.

The Claw

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3.9.11 wednesday, home

Tonight would normally be a workout at the motown gym, but my coach, who's my son, and the rest of my family will be at Gary's final services.

My daughter flew up from Ft Lauderdale (and boy are her arms tired) to attend. She is doing some Crossfit stuff in FL and wanted to do a liitle something today, so:

Home WOD
21-15-9
Pullups, band assisted
Pushups
Abmats

Me: 5:46, my daughter, Grace, 6:05.

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Michelle - Thanks for the DU advice! Between you, Deb, Terry & the Carl Paoli's gymnasticswod stuff, I know I'm gonna get there!

Claw - Killer Back Squat set! Hurts just thinking about it!!

John J - Did you rest between the BP sets? ONCE I managed to 30 of 135, but I couldn't do ANYTHING afterward! Great Job

Jim - I can relate!! Couldn't do the today's WOD at the box due to work stuff...

[B]WU:[/B]
800m run
3x10
squats
push ups
sit ups

4 head stands
6 Forward rolls

[B]WOD:[/B]

Front Squat 3-3-3-3-3
Set 1: 135lbs 3 reps
Set 2: 155lbs 3 reps
Set 3: 175lbs 3 reps
Set 4: 185lbs 0 reps
Set 5: 180lbs 1 reps

[I]Hate working out in the base Globo[/I].[I] Always feel like they're gonna tell me I'm "Not allowed to do that here"!

Happy Lent Everybody![/I]

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Short workout today after a week off.

Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps

8 rounds plus 5 BS. Did the order of exercises backwards.

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Big Bill:

Yeah, Wendler is purely a strength protocol, so there is rest between sets. The cardio/MetCon component is in the "cashout/assistive" portion at the end and on non-lifting days.

Speaking of which:

03.10.11

WARM
Stretch
20 k-bell swings 35#

WOD
Run 1/2 mile
Row 1000m
9:31