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Thanks Steve.


OPT Wednesday
A1. Clean Grip Dead Lift @ 52X1; 4-6 x 5; rest 120 sec
A2. 14" Close Grip Bench Press @ 40X1; 3.3.3 x 5; rest 120 sec
B1. Russian KBS - 30 unbroken x 3; rest 90 sec
B2. Kipping Ring Dips; 30 x 3; rest 90 sec
C. GHD Back Extensions @ 4022; 10-12 x 3; rest 90 sec

Oh well, after reading some blog posts on OPTs site, I didn't quite do the bench correctly. I just did a simple set of 6 or 4. Not sure what a "Russian" KBS is and no KB so did DB swings and no rings so deadhang bar dips. Let's just say "not quite Rx".

A1. 4 reps at 225 x5
A2. 135(6), 135(6), 155(4), 155(4), 155(4)
B1. 35#DB swings 30x
B2. ME deadhang dips, 15, 13, 12
C. Rx

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[QUOTE]Not sure what a "Russian" KBS[/QUOTE]

My understanding is that the Russian swing is to eye level.

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[QUOTE=Deb Borbone;761576]My understanding is that the Russian swing is to eye level.[/QUOTE]

TOO EASY!

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3-31-10

WU: mostly Oly/power lift drills....heel jumps/Kane squats/bar cleans/bar split jerks

WOD: 5 RFT of
100m farmer carry w/ #45 plate each hand
15 Burpees

Time: 16:23
Managed to do all the Farmers carry's as Rx'd, the burpees, however is another story altogether.

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There is an old article on the Journal about the KB swing here. WFS
[url]http://journal.crossfit.com/2004/09/post-1.tpl[/url]

Put some pics up on my Facebook of the NorCal sectionals. WFS
[url]http://www.facebook.com/album.php?aid=2043048&id=1011018981[/url]

Back at it today.

3/31/2010
Overhead Squat 3-3-3-3
[B]115, 115, 115, 125, 125[/B]
Form felt really good on the last set, time to add weight.

Then 3 rounds for time;
400m run
15 burpees

[B]Time 8:51[/B]

Plan to run some 800m intervals tonight after class

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03/30/10: rest (did some indian running with the kids in lacrosse)

03/31/10:
Week 3, Wendler 5/3/1/, Shoulder Press day

WARMUP—
Shoulder Press 5x55, 5x70, 3x85
Full Body Stretch
20 PVC Rollovers

STRENGTH—
Shoulder Press
5x105
3x120
4x135

WOD—
36 Squats
20 Behind the neck Press (45)
36 Squats
20 Pushups (feet raised on 20" box)
36 Squats

5:53

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[QUOTE]
Put some pics up on my Facebook of the NorCal sectionals. WFS
[url]http://www.facebook.com/album.php?ai...&id=1011018981[/url][/QUOTE]

Nice pix! [B]You did GREAT Terry! CONGRATS! [/B]
I got to see Karianne Dickson compete this past weekend - UNREAL!!! First overall. My coach did ok, except both her palms ripped open in the first exercise of the last chipper - blood all over the place, she just tried to keep going; I think she got four SDHPs in and time ran out - that pulled her down quite a bit. She finished 18th.
What an experience just to watch!

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[QUOTE=Deb Borbone;761882]Nice pix! [B]You did GREAT Terry! CONGRATS! [/B]
I got to see Karianne Dickson compete this past weekend - UNREAL!!! First overall. My coach did ok, except both her palms ripped open in the first exercise of the last chipper - blood all over the place, she just tried to keep going; I think she got four SDHPs in and time ran out - that pulled her down quite a bit. She finished 18th.
What an experience just to watch![/QUOTE]

Thanks Deb.
Yeah I have worked out with Karianne and usually go to her box when I am out there. She is an incredible athlete.

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Terry, Thanks for posting that article. That helps.

Awesome shots from the sectionals.

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Terry I see you running in a heat with Freddy Camacho from OneWorld
did you get to meet Freddy, looks like he runs a pretty cool box, where the members have a lot of fun

Thanks Nancy Im glad you like the pic, I think yours is way cool also with you there on the beach with that board, do you windsurf also?

CFC WU

O/H squat
5@65
5@85
5@95
5@115
4@115

WOD 7 rounds
10 pullup
10 KB swings @ 55
10:32

m/55/180/5'11" CrossFitChesterton