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WU
20 x2 GHD back extensions
20 x2 GHD situps
run 1/2 mile
10 burpee
run 1/4 mile
10 push up
5 pullup
stretch

WOD 3 rounds
20 Cal Row
20 Push press @ 75#
20 box jump @ 24"
20 SDLHP @ 75#
20 wall ball shots @ 20# 10'
22:12

this one is a Fun WOD :rofl:

m/55/178 CrossFitChesterton

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[QUOTE=Nancy Cohen;796946]What time is the clinic? Did they rent time there?[/QUOTE]

3:00 p.m. I don't know their arrangement.

The Claw

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[quote=John Burch;797188][I][B]WOD 3 rounds
20 Cal Row
20 Push press @ 75#
20 box jump @ 24"
20 SDLHP @ 75#
20 wall ball shots @ 20# 10'
22:12

this one is a Fun WOD [/B][B]:rofl:[/B][/I]

m/55/178 CrossFitChesterton[/quote]
John B.,

That looks almost like a "task-driven" Fight Gone Bad with no rest breaks......Brutal!

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[I][B]100614 MONDAY

CF Sonora WU with a 1 mile jog today....

WOD:
[/B][/I][B]21-15-9 for time of:
Power Cleans 155#/95#----> 120#
Clapping Push ups
[/B]TIME: 12:08.
[I]My max clean is 135#, so there was no way I was going to get close to doing this Rx'd. Tried 120# - - good weight for this WOD. Several missed reps - - hit and miss on the form, but still doable. Clapping push ups were HARD....did them in sets of 5 which degraded to 3s and then 2s at the end.....

[B]Skill / Strength work:
[/B][/I]1 X 5 of dead hang pull-ups with negatives
Box jumps (20") for speed/explosiveness of reps; 1 X 15, 2 X 10
DU practice - - about 10:00.

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[B]06.14.2010-Monday[/B]
AM - 30 Burpees 15# Vest

PM
Warmup: Row 500 (1:55 on the NEW rower at 8 damper that NEVER happens), lunges, squats, corner & doorway pec stretch, OHS/Shoulder mobility, stretch

[B]WOD:
"Angie"[/B]
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
reps CANNOT be partitioned, you must complete all reps of each movement before moving on to the next!
[B]24:08[/B] My first Angie! She kicked my butt! Have to do better next time. [COLOR="Red"][B]I SPLIT MY HANDS OPEN, 7 RIPS, I bled into the chalk bucket, embarrassing![/B][/COLOR] and kind of humiliating. VERY disappointing, I honestly thought Id blow thru this in 20 minutes. Left hand opened at pullup 30, bleeding, making it extremely difficult to do the other 70 pullups, probably ripped the other hand trying to compensate. probably shouldn't even count as rx as I kept slipping off the bar...I had to have spent at least 10 mins. trying to finish the pullups. The rest of the workout went fine.

Post WOD:
Run 400M - stretch


[B]Strength: Press[/B]
3x8 65% (I dont even know what my 1RM is since the shoulder so I did 45#)

Rows
Diesel Crew Day 1 Shoulder Rehab

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[QUOTE=Deb Borbone;797315][COLOR="Red"][B]I SPLIT MY HANDS OPEN, 7 RIPS, I bled into the chalk bucket, embarrassing![/B][/COLOR][/QUOTE]

Ouch! Did you tape properly? Check this hand-taping tutorial out: [url]http://www.youtube.com/watch?v=DBXyuyr_-gI[/url] (WFS)

Major props for working through the mess! :highfive:

The Claw

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[QUOTE=Jim Cordes;797199]3:00 p.m. I don't know their arrangement.

The Claw[/QUOTE]

Jim, +10 points for using the correct form of "their." (one of my many spelling and grammatical pet peeves!) :)

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6/15 WOD

Deadlift 3-3-3-3-3
Followed by 1x 400 M Run for time.
Followed by Reverse Tabata L-Sits

225-245-265-285f-265f(1 only)-265
1:19

The 1:19 400m run was another Elite Goal satisfied (1:25)! Raced neck-and-neck with Glenn to the end, thanks for motivating me!
Deadlifts with Bowers. He smoked them, 3-repping his previous 1 rep max. I was somewhat disappointed in only lifting 265#; I couldn't even get 285# off the ground once. L-Sits were pretty bearable, although I wasn't able to fully extend my legs after about the second round.

Full house this morning, including four people who wanted showers. We either need to start buddying up in the shower, or get more showers.

The Claw

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Deb, most people cut their hands on 100 pull ups. I've done it even w. the use of soft rubber pads on the bars. I think that the calluses from everything else makes the tearing more likely. I keep a nail file on my desk to work on the calluses before going to the gym most days.

Monday 100614

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps



Used 225# for bench. finished in 33:09. Next time I need to use a lower weight. The end of each set had several partial reps.

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Thanks [B]Claw[/B] for that link; I don't usually tape. [B]Pat,[/B] I hear you, I don't usually get that many tears! Lesson learned. I file all the time too (Ive always had calluses on my hands anyway). :)

[B]06.15.2010-Tuesday[/B]
AM: 30 Burpees 15# vest

PM:
[B]WOD:[/B]
For time:
500 meter row
21-15-9: toes 2 bar / burpees
500 meter row
[B]14:30 at home[/B] - Ran 400 meters instead of the rows; bar was a *** today (gloves & bandages plus my doorway bar has padding.)

[B]Strength: Backsquat[/B]
3x8x65% (100 lbs.)

50 Double Unders
Barbell Rows - 3x10x65#
Dumbbell Row - 3 x10x20#
DIesel Crew Shoulder Rehab Day 2 + Scarecrows
Ran 400m (cooldown)
Stretching