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Nice work Guys!!

[B]WU:[/B]
~50 SUs
10 leg swings, each leg, both directions

[B]WOD:[/B]
Rest 1 for 1
Run 1600m
Run 1200m
Run 800m
Run 400m

42:23

I did 9:26 for the 1600, ~7min for the 1200, ~4min for the 800, and 2min for the 400. This included time stopped for reveille.

[B]Cashout:[/B]
Deadlifts
135#, 225#, 315#, and iso pull at 405# ( I moved the bar!)

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great work as usual guys....

bill....pretty cool to move over 400 lbs eh?

last nite


for time:
3 rounds of:
7 Deadlifts (275)
7 Incline DB Bench 30lb dbells....should felt like a ratchet at times
then,
3 rounds of:
21 Lateral Wallball (20)
21 Slam Ball (20)
then,
100m Farmers Carry (32 Kg KBs)
28 Burpee Box Jumps (24") more like flop like a fish and then a step up
100m Farmers Carry (32 Kg KBs)
time cap: 17min......gottter done in 16:07

5 rounds of:
5 Hollow Rocks
5 Toe Touches

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@Cliff, farmer's carries are money


Tuesday October 21, 2014

Walked 1.1 miles at 2.0 mph increasing the incline .5% every .1 mile.
Held a goblet squat for 2 minutes.
Walked up 5 flights of stairs.
Yes, I was very sweaty at the end of all this.

C&J practice on the schedule at RCW tomorrow. 11 days until the American Master's Championship in Georgia.

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Tuesday 10/21/14

Bench Press
115 lbs-10
135-5
145-3
145-3
155-3
135-10

Didn't have time for any conditioning tonight but wanted to get a little work in. Not very impressive numbers, but when I started working out again after my Lyme Disease in June '13 I could only do 135 lbs one time. It's progress.

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Cliff - Just to be honest, it was barely moving! :D But someday soon...

[B]WU:[/B]
400m run
10 Leg swings, each leg, both directions
10 Air squats

[B]WOD:[/B]
Mary:
20 min AMRAP:
5 HSPUs
10 Pistols (alternating legs)
15 Pull Ups

5 rounds + 5 HSPUs + 10 Pistols + 15 Pull Ups

[I]Scaled with "belly to wall" HSPUs & assisted Pistols. My right knee is SO much weaker than my left knee. The last time I attempted this, I did more rounds, but I scaled the pull-ups also. So, I guess I'm getting better!

I completed Basic Life Saver/AED instructor training. This will be challenging and interesting. One of the ladies in the class is a crossfitter at AKP CrossFit. What a small world![/I]

[B]Round 2:[/B]

5K run

~55 min

[I]This was the annual local Ghost & Goblin Run. I did it with my son and two of my granddaughters, 8 & 6. They beat me! :D But they had a good time.[/I]

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@bill.....at least it was moving :rofl: and yes someday....

@JT...yes in yet some twisted way i have always liked farmers carry's ... i just seem to like to move or carry heavy things

last nite


Box Squat to Box Jump (+3"): 3-3-3-3-3 19" box to 28,30,32,33,34

Mega Bow Box Squat: 1RM never got to do this last nite as i was needing to use the squat rack and mega bar but ended up spotting for a monster who ended up with a 525lb box squat....quite humbling
*squatting to a box, new box depth: 3/4" lower

Belt Box Squat: 8-8-8 (L + weight) 95lb to 16" box

1.5" Deficit Deads: 8-8-8 185-225-275

Sumo SS Good Mornings: 6-6-6 60-80-90lbs

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Wednesday October 22, 2014
Ten days until American Master's Championship

Is it really October 22nd already? That means winter is right around the corner here on the North Coast.

C&J Practice up to 100kg

Then did some "supports" at 120kg.
They felt like I had a fridge and a house on my chest.

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Wednesday 10/22/14
Row 1000m

Press
95 lbs-10
105 lbs-7/7/6
95 lbs-10

100 KB Swings 45 lbs 4:45

That's strong lifting JT.

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Nice stuff JT, Cliff, & Bill!!

[B]WU:[/B]
400m run
100+ SUs
10 Leg Swings, each leg, both directions
10 Air Squats
30 sec fingertip plank
10 Push Ups
10 bar taps
5,4,3,2,1 Pull Ups
10 AbMat situps
10 Hollow rocks
10 45# Presses
10 45# OHS

[B]WOD:[/B]
For Time
30 Muscle-ups
135 pound Clean & Jerk, 21 reps
Row 2k

Scaled to Jumping Muscle Ups

22:35

[I]I did the JMUs in subsets of 3 for the most part. I completed them in about 4 min. I did the C&Js in subsets of 6, 5, 4, 3, 2, and 1 reps. When it came time to row, I could feel my hamstrings from the last few days! At least I wasn't the slowest on the board![/I]

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last nite

5000 m. row

19:43 new pr by :21 seconds :pepper:

keep up the great work guys!!!!