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@Cliff - you were right. I used the tub the other nite - hot mineral soak. Heaven!!

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William contests on the team placement.

Don Non (?)
3 rft
800m run w. 60 # sandbag
3 rope ascents or 4:1 ascent on rope from floor to standing
12 thrusters w.135#
43:15 rx.

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Bill H - Thanks on the shoulders. They seem to be holding together. I'm looking forward to a rest day tomorrow and then a 5K run at work on Friday to give them 2 days off.

5/16
Warmup: t-spine mobility; RC warmup; wall squats; bar holds; high knees; butt kicks; row 600m

Workout: Max rounds in 3 minutes
45# power clean
6 pushups
9 squats
rest 1 min and repeat for 5 cycles
3/3/2/1/2

Pushups were the limiting factor. Have done very few pushups since November so focused hard on form and monitoring how the shoulder felt. Also trying to improve my squat form so they were a bit slower than normal as I concentrated on good form.

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Thought I would comment on the "running a half marathon with no extra training" theme. One thing I forgot is that I work at a stand up desk, so I spend 8-10 hours a day on my feet working. That must have played some role in my performance, and I think it certainly helped with my recovery. I spent the afternoon of the run napping, icing my sore knee, and eating a ton of food. I then slept 11 hours that night, and was basically good to go the following day.

Claw

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[B]WU:[/B]
250m row
2 rounds:
15 Air Squats
10 Push Ups
5 AbMat Sit Ups

[B]WOD:[/B]
For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

17:14

[I]Fran with "Spice"! Fran with something to suck the wind out of you before starting the Thrusters!! Timed running has become a goat. I was so out of breath before doing the thrusters was brutal!! Did the 1st round in subsets of 3. the other rounds I was able to in do subsets of 5 or 4 because I didn't want to clean more than I had to! Since my last Fran time was under 12 minutes, I don't feel to bad about it.[/I]

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Claw - I switched over to a standing desk about two months ago after reading Steven Low's article about "Sitting, Shoes and Lower Body Dysfunction." I don't know how standing at work affects my recovery but I have noticed I sleep better since the switch. And I get lots of visitors to my office since folks at work are curious about why I switched. The funniest part is the "Embrace Your Health" program at my company just did a company-wide lunchtime presentation about the benefits of standing at work so more folks are asking questions. I've gone from being an eccentric to being a trendsetter. :rofl:

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last nite

one of the the games wods but modified for "gimps" ;)

10 45lb dbell floor to overheads walk it ahead 10 yards 40 m. sprint x 4

3:52 was mad at my self as i woosed out and went to light on the dbell

tonite another games wod modified for "gimps" again in pairs

75 back squat 135lbs
50 25lb dbell hip extensions
50 25lb dbell sit ups
25 65lb bbell floor wipers
75 front squat 85 lbs
50 25lb dbell hip extensions
50 25lb dbell sit ups
25 65lb bbell floor wipers
75 zerker squats 65lbs
50 25lb dbell hip extensions
50 25lb dbell sit ups
25 65lb bbell floor wipers

22:34 i think my partner and i were pretty evenly split on reps for the workout. was definatly a grinder and was glad when it was over.

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5/17 WOD

AMRAP 7 Min:
6 Squat Cleans (135#/95#)
12 Abmat Situps
3 rounds plus 6 squat cleans plus 2 Abmat situps

3 Min Rest
AMRAP 6 Min:
6 Shoulder to Overhead (135#/95#)
12 knees to elbow
3 rounds plus 6 shoulders to overhead plus 1 knees to elbows.

135# squat cleans got heavy quickly, just like 135# shoulders to overheads. The Abmat situps were a pleasant rest, but the knees to elbows got tough much quicker than I thought they would. Squat cleans went up one at a time with a couple breaths in between them from the very start. (Remarkable how much easier they were when I managed triple extension.) All Abmat situps went straight through. 135# shoulders to overhead went straight through on first set only, then broken up into 2 sets of 3. I was never able to string 12 knees to elbows together, the sets started at 6 and devolved to 3’s.

Link to this morning's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7216538006/[/url]

Claw

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Claw, Alden, Sounds like something I think I should try, especially with my DVT!

Cliff, Nice job on those regionals WODs!!

[B]WU:[/B]
300m row
3 rounds:
10 Air Squats
10 AbMat Sit ups
6 Spidermans

[B]WOD:[/B]

400m of Lunges for time
Count the total number of steps taken

14:54
314

[I]This was the 1st time I had the chance to do this WOD on base Gym Track since Sept 10. Clipped 2:06 off my time since then!!:pepper: Also, was the 3rd one done in our class, despite being 2nd oldest! :D[/I]

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[QUOTE=William Hoogsteden;1061824]Claw, Alden, Sounds like something I think I should try, especially with my DVT!

[I]This was the 1st time I had the chance to do this WOD on base Gym Track since Sept 10. Clipped 2:06 off my time since then!!:pepper: Also, was the 3rd one done in our class, despite being 2nd oldest! :D[/I][/QUOTE]

Bill H - No need to spend a lot of $$. I used a sturdy box to put the monitor on at my desk and an inexpensive adjustable-height podium for the keyboard and mouse.

5/18

Warmup: Row 700m; RC warm-up; Abmat sit-ups and back extensions X 2 sets X 15 reps; ring rows X 3 X 10; bench press 45, 65, 85, 95 X 10 reps; pulldowns 55, 65, 75, 86 X 10 reps; shoulder press 45, 55, 65, 75 X 10 reps

Workout: 5K run :run:
26:16

Cashout: stretching and wobble board

The 5K was company-sponsored and part of the Embrace Your Health program. I think the course was a bit long; my time was about 3-4 minutes over my last couple of 5k runs.

But the best part... (drum roll please)... I won the 5K. Oldest guy out there and I beat the number two runner by 1:30. :pepper: