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Bill... Nice job on the C&J

Cliff ... Yuck needles in the foot :yikes: gives me the willies.. I've gotten my knees injected with synvisc, hurt like a b$&@h... Hope it heals you up


Great work everyone



THURSDAY– AUGUST 22, 2013

Strength

High Hang Snatch (Power Position)- 10 x 3 @ 50%. Working at 115 wore me out

WOD

5 RFT: 10:55

Thrusters x 8 @ 135

200 Meter Run

I feel this one, I need to stop setting up so far in the back, I probably added added a good two min dodging everyone else's thrusters....

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Thursday August 23, 2013

Why can't every day be like 8/23/13?

Did one hour of mobility, stretching, and warming up.
Then got one hour of USAW coaching on the snatch in a 1:4 setting.
For the first time ever I felt the "flip" from the power position to overhead.
When that bar gets weightless and flips and you jump under it feels like cheating and magic and power and like being young and strong and useful all at once.

Then had a 1:3 deadlift clinic with Julie Foucher.
Revelations and records were involved!
[url]http://jtkalnaynovels.wordpress.com/...s-not-a-squat/[/url]

Coaching and technique, get some!

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[B]NICE WORK EVERYONE!![/B]

08.22.13
Wendler 5/3/1
Month 7/Week 1
Squat Day


WARMUP
OHS w/Oly bar


SQUAT
5x185
5x215
7x245


ACCESSORY
Box jumps
Incline leg raises
Bicycles

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8/23 WOD
"Sharknado"
1000m Row
then 3 rounds of:
15 Thrusters (95/65)
15 Toes-to-bar

15:43.
This really needs to be renamed "OhMyEffingGod-nado." It looked hard on the board and it was. ROM on both thrusters and T2B a little janky, although I focused on good depth for the thrusters. All sets of everything were 5 max, and by the end we were talking 2's. I was slowest among everybody but I got it done. This was choosing the wrench in a big way.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/9575852885/[/url]

Claw

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FRIDAY– AUGUST 23, 2013

WOD

10 RFT: 14:57

Burpees x 10

25 Yard Forward Sled Drag @ 90

25 Yard backpedal Sled Drag @ 90


Evil :eek:

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Michael, my last synvisc injections came after I worked with a terrible crossfit coach. I haven't needed an injection for the last 4 years with a better coach.

WOD

3RFT
50 DU or Jumps w. knees raised
20 Overhead lunges w. 115 #
25 Burpees
Scale: 65 # bar
24:37.

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[QUOTE=Pat Quigley;1189196]Michael, my last synvisc injections came after I worked with a terrible crossfit coach. I haven't needed an injection for the last 4 years with a .[/QUOTE]

Hey Pat

Amazing isn't it... My last injection was over two years ago ....and six month ago when pain came on big time, prompted my change to crossfit form the garbage I was doing before.

I did a ton of research as there are over 20 boxes with in range .... Finally chose Crossfit Ripped based on the coaching and am I glad

I'll cut to the chase, after years of pain and hobbling..... A few months of lifting heavy and proper mobility and stretching .... I'm again leaping up stairs three at a time, 30 inch box jumps are a warm up, I can lunge and Bulgarian squat with 50-70# KBs or 155 on the bar and I'm back to the strength and conditioning I haven't seen in over twenty year( and improving daily)

Yes .... Proper coaching makes all the difference

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Friday August 24, 2013

Long work day.
Rest from exercise.


Saturday August 25, 2013
86F, 62% humidity (yeah it's hot & humid)

50 burpee buy-in
10 rounds of:
15 wbs, 10 double unders.

37:42 (7:21 to finish the burpees).

I have an LSD session scheduled for this evening, 5 laps around the farm.
Then deadlift and snatch practice.

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SATURDAY– AUGUST 24, 2013

Strength

15 Minutes to Find Heaviest Back Squat.

Kept it to twofers at 335... My back is still a bit out of whack and didn't want to go heavy

WOD
“Kelly”. OK coach really! This was just pure mean after heavy squats. Lol

5 RFT: 36:14

400 Meter Run

30 Box Jumps @ 24

30 Wall Balls @ 20

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/warm up with the usual arm winding, twirling, hip spinning, etc., Then frankenstein walks, rdc, scorpions, etc.

Strength training: after warm up for 3 sets of 5 presses, negatives W. 135 for a few reps and sets (not to exceed 50%)
WOD:

10 minute AMRAP
10 KB w. 60#
10 DU and jumps

7.5 or 8.5 rounds complete. Just got stupid somewhere thru and lost count. I felt ok with this when a guy half my age reported the same confusion.