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December 27, 2012 (I think it's Wednesday...)

Heading out to Oly lifting class with way less sugar in my blood stream than a week ago!

[url]http://jtkalnaynovels.wordpress.com/2012/12/27/dear-crossfit-its-pop-tarts-vs-paleo-day-eight/[/url]

Claw, it must've been cold up high!

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[QUOTE=JT Kalnay;1119831]Claw, it must've been cold up high![/QUOTE]

Well, this is Southern California. It must have gotten down to 50 degrees at the start of the hike, almost too frigid to remove our shirts! Thank goodness some wise person -- me -- brought along a flask of Jameson's to cut the cold.

Claw

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Welcome back JJ 215 and 225 squats r light? ok if you say so

12/27
20:00 AMRAP
6 pushpress @ 95
7 WB 20# @ 10'
6 30# slam ball
row 100m
14 rounds

m/58/180

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Nice work guys!

JJ - Glad to see you back!!

Alden - Feel your struggle on the 115# Power Snatches!

Claw - [QUOTE]Thank goodness some wise person -- me -- brought along a flask of Jameson's to cut the cold.[/QUOTE] Nothing like being prepared! :D

[B]WU:[/B]
400m Partner WB Carry run [I]One partner carries the WB for 100m then switches for the next 100m...[/I]

2 rounds
10 Partner WB shots
10 Push Ups
10 AbMat sit ups

[B]WOD:[/B]

EMOM for 10 minute 1 Power Clean + 1 Split Jerk @ 150#
-then-
In 12 minutes complete:
300 Single-Unders
AMRAP of…
7 Deadlifts 275#
25 Burpees (Yay! Burpees!!)

2 rounds + 3 DLs

[I]SUs were a "Buy-In". Took me 3:29 for the SUs. Then it was DL brutality - Tried to focus on form, but they took it out of me for the burpees (Yay! Burpees!!)
Since this was my first time in the box since Friday, it didn't feel that bad. Was happy about the Power cleans @ 150#.
Hope everyone's Christmas went well. Got something I've wanted for years! Got a LOT of work to do!!:D[/I]

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12/27
Warmup: Row 800m; Abmat sit-ups X2X20; 10# back extensions X2X15; bench press 45 X10/ 90, 110 X5/ 130 X3
Lift: Bench 140, 165 X5/ 185 X6
Assist: Pushups X3X10; 52# DB rows X3X10
Skills: Clean & jerk 45# X10/ 75, 95, 105, 115, 125 X3/ 130 X 2, (f)

At 125#, this was 20 pounds better than my previous best. :kicking0:

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Thursday December 27, 2012

Oly Lifting at NFT.
Still have my old habits... :-(

A member had a print copy of the Box Magazine that mentions the Shed 'O Pain. That was kinda cool.

@Claw, I thought you meant Cathedral Peak in Tuolomne... (10k+ ft)

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claw....nice video's. you are luck to be able to acess that year round. we have 6" of snow on the ground at sea level with lots more the higher up we get.

last nite

5 rounds

5 50 lb seated dbell dead lift
5 15lb seated shoulder press...my shoulder was not really happy with this one
5 45 lb dbell bench press

4:40

then 5 x 8 50 lb one armed bdell bench row

5 x 25 green band good mornings

5 x 25 25 lb hammer curls

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Congrats on the PR Alden!

12/29
WOD 4 rounds
row 1000m
25 Burpees Yea Burpees
25 situps
15 KB swings @ 55

Good Luck to Eddie Wineland who fights on tonights UFC card, Class guy with a punch like a mule, Eddie trains out of our gym in Chesterton In

m/58/180

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12/29/12

WARMUP
KB Swings @53#

DEADLIFT
2x295
2x305

TABATA
Lunges

15 Janda Crunches w 5 lb plate overhead
Yoga stretch for 5 minutes or so

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last nite

box squat practice nite

lots of 5 rep sequences upto 160 lbs to an 18"box till i got it right
then 5 x 8 50lb one armed dbell rows

today

amrap 6 minutes

12 sit up
12 24 kg kb swings
12 hip extensions

4 rounds total

talked to my coach about the doing the traditional new years eve crossfit football total which the gym is doing monday all day. we both agreed that given my physical circumstances no good could come from me pushing my self and thought that at least one responsible decision this year :rofl: might not be such a bad thing so i will be giving it a pass this time round.:mad:

instead i will be tending the bbq getting ready for a party with 6 sirloin tip roasts, home made red bbq sauce and smoked yams.:pepper:

hope everybody has a safe new years eve and catch you next year.

cliff