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Andrew - the antagonism between CrossFitters and non-CrossFitters doesn't do any good IMHO. Do hard work!

Patrick - Awesome WOD! I dread WODs with "rest" in them!!

[B]WU:[/B]
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Frog Holds
10 Pushups

[B]WOD:[/B]
1 Mile run
100 Burpees
1600 m row
100 KBS, 1,5 Pood, Russian

42:47

What a slogfest! A slow run, slower Burpees, and a slow row. My forearms were smoked! Yay! Burpees!!

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Tuesday February 2, 2016

Walked a mile.

Five sets of:
row 500m for time (best was 1:58)
strict press 135# 10 times

Then, did 20 "perfect reps" of snatch with just the bar and 1# training plates. Tomorrow is snatch day.

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Feb. 2nd Tuesday Activity:

Moblilty……
WU:
Run 400M then 2 Rounds
10 Push-ups
10 Air-squats
10 Cradle-rocks

[B]Skills- Pick a gymnastics skill to work on for 15 min[/B]
I worked on "pistols", I had not done these in q while. I am getting better, I can almost to an official pistol. I practice by going as low as possible without falling on my ***, before standing up. When I get as low as I should, I end up on my Kiester!! I think I'm within 2-4 inch's of making them with both legs.

[B]Conditioning*[/B]
21-18-15-12-9 reps for time of:
Row for calories
Thrusters, 95/65 (55lb for me today….)
Got in 14:29…… I think I should have went up in weight on the thrusters…..

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Wednesday February 3, 2016

Walked 2 miles
Did mobility and stretching
Snatch Practice
5x45#
5x95#
5x125#
1x135#
1x145#
1x155#
1x165#
1x175# (very near miss)
1x175# HIT!!! This is what I want to hit at the Arnold four weeks from tomorrow.

Back Squats
3x45#
3x95#
3x145#
3x195#
3x245#
3x295#
1x345#

Strict Presses
10x95#

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JT - Awesome on the snatch!! You're going to kick@$$ at The Arnold!!

Patrick - I can relate on the pistols! Have you looked at Carl Paoli's site, gymnasticwod.com? He's got lot's of progressions on it.

[B]WU:[/B]
400 m run
50+ SUs
10 Leg Swings on each leg in both directions.
10 Air Squats
10 Frog holds
10 Pushups
5 Pullups holds with segmented negatives
10 Burpees (Yay! Burpees!!)
10 45# Presses

[B]WOD:[/B]
5 RFT:
5 "Bear Complexes" 135# (Power Clean, Front Squat,Push press, Back Squat, Push Press)
225 SUs

39:15
[I]Another slogfest. This was tough. After doing the complexes, I had little energy for the SUs. Actually, other than the time, it wasn't a bad WOD![/I]

[B]Evening:[/B]
Bench Press:
5 @ 180#
3 @ 205#
2 @ 230#

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Thursday February 4, 2016

Sick Day.
My boss is such a :ranting2: that he made me work all day, even with the sneezing, chills, and headache. Oh wait, I'm self-employed...

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JT - I'd think about getting a new boss.... ;)

[B]WU:[/B]
400 m run
100+ SUs
10 leg swings on each leg in both directions
10 Air Squats
10 Frog Holds
25 Dead Bugs
10 Burpees (Yay! Burpees!!)
10 45# Presses

[B]WOD:[/B]
10 min AMRAP:
10 T2B
10 HRPUs

5 Min Rest

10 Min AMRAP:
20 Pullups
20 WB, 20#

Part 1: 5 rounds + 1 T2B
Part 2: 2 rounds + 4 Pullups

[I]Hurt my tricep, which slowed me down.[/I]

[B]Evening:
WU:[/B]
1 mi dogwalk (With the wife!!)
[B]WOD:[/B]
Dead lift:
5 @ 275#
3 @ 315#
2 @ 350#

[I]I felt really good about this![/I]

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Feb 4th- Thursday
Bill- another WOD with Rest….
JT- Tuff Boss you have!!

Mobility…….
WU:
Run 400M then 3 Rounds
10 Push-ups
10 Dips
10 Russian twist w/KB

[B]Bench[/B] 5-5-3-3-2-1 Worked my way up to 155lb.

[B]Gymnastic skill practice[/B] I practiced HandStands… tried to walk too:rofl:
Muscle ups, handstand walks on the minute

[B]WOD:[/B]
Every 5 minutes, for 20 minutes (4 sets), complete as many reps as possible in 3 minutes of:
5 Burpee Toes to Bar
(perform a burpee, immediately followed by a toes to bar)
Run 2 Laps
Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups
Rest 2 minutes, and repeat.
I liked this one!! My last round I cam in after the 2 Laps 10sec. fast then any other round… still could only do 11 PU. I got 39 PU total.

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Oh my goodness, I saw on FB that JT passed away. Is this for real or some kind of joke? JT, please, are you OK?

Claw

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My friend and training partner, JT Kalnay, passed away last night. We last trained together on Sunday. As usual, JT was full of life and looking forward to competing at this year's Arnold in O-lifting. He will be greatly missed by me and many others. I have many great memories of the time we spent together. I will cherish them always.