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7/2

WOD

For Time:

Dead Lifts x 24 @ 315

Box Jumps x 32 @ 30"

KB Swings 55lb x 40

Pull Ups x 48

13:26

Post WOD.

4x15 barbell curls
4x15 band tricep extensions

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Tuesday July 2, 2013

Skills ladder and goblet squat wramup.

OHS
5-5-5-5
45-55-65-70

Air Karen
9:45

Swam 25:26 unbroken
Half front crawl, half breastroke, switching every 25 yards
The water was really really really cold.:yikes:

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monday off for canada day and hanging out by the pool with my parents. need to do more of that

last nite

12 minute amrap

10 24" box jump
10 toes to wall

88 reps

4 rounds

rep max decline situp 20lb dbell
20 per side obliques w/20 lb dbell

7-9-11-9

4 x 20 reverse hypers w/95lbs
very sluggish for these

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7/3 WOD
"Diane"
21-15-9
Handstand Pushups
Deadlifts 225/155

13:33 with one pad for HSPU's.
First time doing Diane in 4 years of Crossfitting. Ugh. Deadlifts one at a time starting mid-way through the round of 15 and lots of HSPU fails. Started kipping from the beginning, which frequently caused me to fall back off the wall so that I had to expend energy kicking my feet up again. Ended up kicking just up to my head on the pad instead of fully standing on hands. I think that might not be legit since I did not do the first negative. Thanks for counting and keeping me (mostly) legit Amber!

Huge class this morning, we had to go off in heats. Would have been nice to have time for more warm up.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/9200872589/[/url]

Claw

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Happy holidays everyone :kicking0:

July 3


Warmup-
Progressive load back squats to 80%
4 Sets of Back Squat Walk Outs @ 100%

WOD
5 RFT:

Squats x 2 @ 80%

200 Meter Run

20 T-2-B

Don't know about you guys, but these 50 year old bones are glad to take tomorrow off!!! :D :D:D

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Wednesday July 3, 2013

Walked four miles, felt like I coulda gone five!
[url]http://www.mapmyrun.com/workout/3183...tent=239012311[/url]

10-10-10-10-10
deadlifts (135, 185, 205, 225, 225)
ring dips (black band, bb, bb, green band, gb)

87F, 90% humidity, Gatorade and CrossFit do not mix...

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Nice Work Guys!!

Micheal - 24 DLs @ 315#!?! Awesome!

Claw - Diane's a killer! Ain't She??!!;)

Cliff -[QUOTE]...hanging out by the pool with my parents. need to do more of that[/QUOTE] Amen to that!! Nice job on that AMRAP!!!

JT -[QUOTE]87F, 90% humidity, Gatorade and CrossFit do not mix...[/QUOTE] A recipe to meet Pukie if I ever saw it!

[B]WU:[/B]
Leg swings, both legs
Air Squats
Shoulder mobility

[B]WU:[/B]
30 Burpee (Yay! Burpees!!)
30 Pullup
30 Thruster (95,65)
30 Double Under
30 KBS (53,35)
30 Wall Ball (20,14)
30 Box Jump (24,20)
30 GHDSU

Subbed 90 Single Unders

22:07

[I]Wow, what a monster!! Tried to be consistent with subsets of ~5 reps. Did the SUs straight through & the KBS in subsets of 10. I was so tired by the box jumps, I did two step ups. What a mistake! Went back to just trying to be consistent and that helped. At least I wasn't the last one doe in the group!

Happy 4th of July everyone! (And a belated happy Canada Day, Cliff!! :D):kicking0:[/I]

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happy 4th of july everyone. have some fond memories of this holiday weekend in philly where i lived for 10 years

great work as usual also

last nite

4 x 40 sled pulls forward and backward 90lbs on sled

1 rep max foot ball bar 170 lbs (was quite happy shoulder held up as well as it did and no pain this morning)

100 black band face pulls

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Thursday July 4, 2013

Volunteering all day at 4th of July in Rochester, Ohio.

"Rest" day...

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[QUOTE=William Hoogsteden;1176582]Nice Work Guys!!

Micheal - 24 DLs @ 315#!?! Awesome!

Claw - Diane's a killer! Ain't She??!!;)

Cliff - Amen to that!! Nice job on that AMRAP!!!

JT - A recipe to meet Pukie if I ever saw it!

[B]WU:[/B]
Leg swings, both legs
Air Squats
Shoulder mobility

[B]WU:[/B]
30 Burpee (Yay! Burpees!!)
30 Pullup
30 Thruster (95,65)
30 Double Under
30 KBS (53,35)
30 Wall Ball (20,14)
30 Box Jump (24,20)
30 GHDSU

Subbed 90 Single Unders

22:07

[I]Wow, what a monster!! Tried to be consistent with subsets of ~5 reps. Did the SUs straight through & the KBS in subsets of 10. I was so tired by the box jumps, I did two step ups. What a mistake! Went back to just trying to be consistent and that helped. At least I wasn't the last one doe in the group!

Happy 4th of July everyone! (And a belated happy Canada Day, Cliff!! :D):kicking0:[/I][/QUOTE]


Thanks William ..... The deads felt great... Really in the zone

My squats the next day were horrible!!!! Thing about getting older is I can still put up the numbers but it takes three times as long to recover!!!

Hope everyone had a safe and enjoyable 4th!!!!!