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@Andrew, 1k in 4:20, you just raised the bar again...

Sunday December 20, 2015

A little stretching and mobility, not too much.
A few light squats, trying to keep the bar over the middle of my foot.
A few light snatches, trying to keep the bar over the middle of my foot.
A few presses (up to 125#), trying to keep the bar over the middle of my foot.

In the afternoon, walked about 1.5 miles with my chain stop, stopping occasionally to cut limbs off trees.

In the evening, went to Ashland University to watch John play.
Ashland won again, now 9-1 and ranked #22 in the country.

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Monday December 21, 2015
The winter solstice
Thank goodness the days are going to start getting longer...

Drove down to RCW in Akron
a little stretching, then snatch practice
5 for 5 at 40kg
3 for 3 at 50kg
2 for 2 at 65kg
1 for 1 at 70kg
1 for 1 at 75kg
0 for 2 at 80kg (but they were both really close, 80kg is my PR, I've made it once, at the Arnold in March of 2015)
3 for 3 at 60kg

Back Squats
3x40kg
3x70kg
3x90kg
3x115kg

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Nice work JT!

Today:
DL- kg 70x3, 110x3, 130x3, 150x2, 170, 176(388lbs)
W/G metcon
5RFT (7:27)
DL 110kg (242lbs) x 5
3 Pull-ups

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Awesome Stuff guys!!

Alden - Glad to hear about your shoulder.

[B]WU:[/B]
1 mi dogwalk
10 Burpees (YAY! Burpees!!)

[B]WOD:[/B]
Backsquats:
5 @ 195#
5 @ 225#
10 @ 255#

15 min AMRAP:
10 reps 75/45 lb- Sumo Deadlift High-Pull
15 reps 75/45lb Shoulder to Overhead
10 reps 75/45lb front rack step-ups 18 in box

3 rounds + 10 reps 75 lb- Sumo Deadlift High-Pull + 15 reps 75lb Shoulder to Overhead + 2 reps 75lb front rack step-ups 18 in box

[I]This one was tougher than it looked. I broke up the reps into subsets of 5 reps, which seemed to work. I wanted to even out the step ups, but my right knee wasn't strong enough.[/I]

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Nice job Bill! That's the kind of stuff I need to do more of, I think I would have died after like 7 minutes.

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just checking in on you guys and super glad to see everybody is still working super hard :pepper:

I have still been going hard 5 days a week at the powerlifting stuff

bench press is now up 245, back squat 407 and dead lift 450

we are doing a new year's eve total at the gym so it will be fun and interesting to see where I am able to get to

have a great x mas and a happy new year guys

and keep up all the hard work

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@Cliff, think about posting some of your power lifting days!

Tuesday December 22, 2015

Took advantage of the lovely warm weather to go outside for a long walk, stopping occasionally to swing a metal club and send a white ball skyward.
5 over par.

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Andrew- I felt dead after 7 min!! :D

Cliff - AWESOME lifts!! Total BOOMSAUCE! Check in more often, I need the inspiration!!

JT - Don't you just LOVE functional fitness? :D

[B]WU:[/B]
400m run
100+ SUs
10 Leg swings on each in both directions
10 Air squats
10 Frog Holds
10 Push ups
6 Pull Up Holds with segmented negatives
10 45# OHS

[B]WOD:[/B]
Back squat 3-3-3-3-3
then…
3 RFT
row 500 m
15 box jumps 24 in
25 wall balls, 14#

Back Squats:
135(3)-210(3)-225(3)-245(3)-255(3)-275(3)

then I the metcon with 24″ box Jumps & 14# Wall ball,
21:47.25

[I]I regret doing back squats last night. I could feel how weak my right knee was. I could feel my knee on the Wall Balls! I did each round faster than the previous. Keeping moving and doing the WBs in subsets of 5 helped.

I was talking with one guy about Christmas and mentioned getting stuff for my grandkids. He couldn't believe I was a grandfather! I LOVE that when it happens! :D Thanks Crossfit!![/I]

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Nice work Gents. In So California for the week, no workouts but been walking my tail off.
Dec. 21 Disney California Adventure walk 3-4 miles. Dec 22 did 22300 steps or about 10.5 miles. Nuts.....

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Wednesday December 23, 2015

Walked over to CTown on a lovely winter day.
My legs felt like crap after Monday's squats.
Did 3/4 of my stretching and mobility.

C&J Day
Empty bar drills
5x95
5x115
5x135
1x155, 165, 175, 185, 195, 205, 215, 225
no misses
thought about trying 230 or 235, but I was out of gas.

Did 3/4 of my stretching and mobility.
Staggered home in the dark.