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8/7 WOD
Kiwi's Running Seminar

6 X 800 m @ 80%
300 m recovery jog

Missed the 6 a.m. class so did it in the evening on my own. Times started about 3:29, devolved to 3:39 except last one 3:30. Garmen posts to follow. My 300 m recovery jog was mostly walking.

Claw

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8/10 WOD

Overhead Squat
3-3-3-3-3
Followed by:
1 x Max Effort @ Body weight Overhead Squat (W-85% of BW)
(So that’s as many overhead squats before failing with you bodyweight on the bar – goal = 15 reps)
95-115-125-135f-135; 5@125

AMRAP 9 Minutes
12 Russian Kettle Bell Swings (2pd/1.5pd)
9 Box Jumps (30″/24″)
6 Pullups
5 rounds + 12 KBS + 1 box jump

Good to get under barbell. As noted before, my weight is down (about 152 this morning) so I have been concerned about losing strength. My one-rep max OHS is 145 and my three-rep max OHS is 135. I have hit those several times each but never exceeded. For the max effort @ 90% I rounded up to 125 and got 5 of them. All the mobility work for the Whole Life Challenge really paid off here!

The AMRAP was tough. Had to break KB swings into 6's on the fourth round. Box jumps were the only time I could "rest" by taking a breath between some of them. Had to break pull ups into sets of 3 on the third or fourth round. Hard to overemphasize how those KB swings, even Russian style, suck the gas out of me.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7753779494/[/url]

Claw

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did the anchor leg of a 7 person relay team for a 50 mile run. [url]www.squamish50.com/[/url] (wfs)

started my 9 k.m. run at 2:30 in the afternoon. about 1/2 of it was a trail run in the shady trees but the last 1/2 was along streets and the temp was 31 ceclius.

took me around an hour, was glad it was over but it sure was fun. we had 19 crossfitters on 3 teams.

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8/12 workout at Bacara
12 minutes Foundations (per YouTube video [url]http://www.youtube.com/watch?v=4BOTvaRaDjI[/url])
A real burner, had to pause it twice to rest.

Then,
0.50 mile run
50 pushups
0.40 mile run
40 pushups
0.30 mile run
30 pushups
0.20 mile run
20 pushups
0.10 mile run
10 pushups

About 19:50.
Used treadmill on 1.0 incline, speed started at 6.6, up to 9.0 at end. Took a while for treadmill to get up to speed, which probably cumulatively cost me about 30 seconds. By the end, push ups were in sets of 5.

8/13 WOD
“Holy Grip”
21-15-9
Front Squats (135#/95#)
Power Cleans (135#/95#)
Pull Ups

16:10 (last in class) @ 115#.
Knew instantly I'd have to scale this down below 135, decided on 115. Even then, by the end I was doing sets of 5 front squats, sets of 2 (!) power cleans, and sets of 2 pull ups. I suggest changing the name from "Holy Grip" to "Holy $h1t!"
Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7776486414/[/url]

Claw

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great work jim.

seems like there are not to many of us left posting here eh?

tonite was an easy nite in the scheme of things

2 RM bench 205

then

5-5-5-5-5

3 board bench

135-155-175-195-205

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Awesome work guys!! Been Busy, but still manage to do WODs (Most days!)

Started a 100 day Burpee (Yay! Burpees!!) Challenge! (Why didn't I just do 100 a day for 100 days to keep up with John Burch the MAN?!?) Actually, one of the new gals at the box came up to me and asked, "Are you Bill "Yay! Burpees!!"?" My reputation proceeds me!! :rofl:

[B]WU:[/B]
3 rounds:
20# WB
Med Ball Cleans
10 lunges with PVC over head

[B]WOD:[/B]
30 GHD Sit Ups
30 225# Dead Lifts
30 DU Attempts [I](3 SUs then an attempt[/I]
30 75# OHS [I](Scaled from 95#)[/I]
30 Pull Ups

12:36

[I]Not a bad time. 225# was the heaviest in the class on DLs. They took longer than I wanted to. My knee was acting funny on the OHS, still kinda wished I tried 95#. Ended doing them in 3 sets of 10.[/I]

Day 8 of Burpee (Yay! Burpees!!) Challenge:
8 Burpees (Yay! Burpees!!)

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8/14 WOD
Kiwi's Running Seminar

10 x 400 M, then cool down with
50 M walk (halfway down the back straightaway), 250 M jog (to opposite corner to track then cut across field)

This was a kick in the pants. Forgot my watch, which is just as well. "As fast as I could go while keeping form" ended up pretty slow. Was behind the men's pelaton the whole way.

Claw

P.S. Where is everybody?

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Yeah, Claw!! Where is everyone!!

(In semi-exile at the base Globo):

[B]WU:[/B]
1/9th mile walk
500m row
1/9th mile walk
2 rounds:
10 24" box Jumps
10 Push Ups
Frankenstein walks

Walk to track:
[B]WOD:[/B]

[I]A [URL="http://www.diywod.com"] DIYWOD [/URL] concoction.[/I]
400m run
20 Burpees (Yay! Burpees!!)
2 min rest
400m run
15 Burpees (Yay! Burpees!!)
1.5 min rest
400m run
10 Burpees (Yay! Burpees!!)

11:45

[I][B]49 Seconds FASTER[/B] than 2 months ago!! :pepper::kicking0: 9 of the Burpees (Yay! Burpees!!) count for today's challenge![/I]

OHS practice:
2-2-2-2-2-2-2-2

45-65-65-75-75-75-75-75

[I]I needed this after yesterday's OHS issues! Stopped at 5 of the 75 pounders to rest my knee.[/I]

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Nice to see all of you keeping up the good work.

8/15
Warmup: Row 700m; upper body mobility; deadlift 100, 125X5
Lift: deadlift 150, 175, 200X3; 225X5
Assist: 65# good mornings X3X10
T2B X3X10
35# KB swings X25

Been on the road a bunch with work. I've been able to get my lifts in and some conditioning work. Climbed Pikes Peak two weekends ago, had a great hill workout on the mountain bike last weekend but nursing a swollen and sore knee as a result of an unplanned departure from the bike. I'm clearly not the mountain biker I thought I was. ;)

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Forgot to mention the continued progress in the "Small Victories" department with my shoulder.

Monday's workout included pullups and ring dips as my assist work. Managed 4 sets of unassisted dead hang pull-ups (10/10/7/6 reps) and 4 sets of ring dips (10/7/5/3 reps). I can also do pushups again without pain. :)