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new gym; too bad they dont post instructions!
[url]http://www.youtube.com/user/devilsathletics2011#g/u[/url]

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Did WOD from mainsite:

5 DB Deadlift
5 DB Hang Clean
5 DB Push Press
5 DB Squat

5 Rounds rest as needed between rounds. Increase load each round.

Did with Barbell instead as follows:

95, 115, 125, 145, 155

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A tip that may be useful for increasing your double-unders. I took the handles off one of these [url]http://www.buyjumpropes.net/ProductDetails.asp?ProductCode=013BoxersTrainingJumpRope&CartID[/url] (WFS) and drilled the holes slightly larger. I replaced the plastic cord with a vinyl coated clothes line cable. Went from 7 to 15 double unders first try.

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[QUOTE=Bill Houghton;904738]A tip that may be useful for increasing your double-unders. I took the handles off one of these [url]http://www.buyjumpropes.net/ProductDetails.asp?ProductCode=013BoxersTrainingJumpRope&CartID[/url] (WFS) and drilled the holes slightly larger. I replaced the plastic cord with a vinyl coated clothes line cable. Went from 7 to 15 double unders first try.[/QUOTE]

I signed on to post my wod results and decided you must have been reading my mind. I got so stinking frustrated this morning. I managed 18 in the first round and then had to switch to 4 x singles for the rest of the WOD. I still have whelps on my arm and did them at 5:30 this morning. Boo!

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[QUOTE=Deb Borbone;904539]You guys (and Michelle) are killing me!! Everybody is SO strong & FAST. Oh, that row, I think I'd die!


Struggle with these as well Im no expert but I gotta believe the light weights CF uses in wods you're probably pulling high enough. FWIW the Oly coaches are teaching me, NO its NOT about jumping or pulling the weight UP quick as you can (you DO want explosive hip extension) its about [B]PULLING UNDER[/B] the bar as quick as you can. (he tells me a$$ down! a$$down! a$$down! - I drive them nuts!)
The other biggest tip I learned for these & front squat is - believe it or not - take a huge breath, chest up & out - then lift.[/QUOTE]

Deb thanks, but I'm more worried about the form right now. I think the strength is coming from cleaning up my already pretty clean food intake. I think you are doing exactly what you need to be doing for you. I get that pulling under the bar comment a lot too. Hell, I've spent years trying to prevent pulling myself under stuff. It takes time.

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[B]02.17.2011-Thursday
Weightlifting[/B]

Warmup

[B]Powerclean[/B]
35kg 3x3
40kg 2x2
45kg 2x1

[B]Snatch (blocks)[/B]
15kgx5
25kgx4x2
28kgx3x2
32kgx2x3 (I was going great, better acceleration, & not even thinking about it - then I stopped to talk. Ugh, just could not get back in the groove! FRUSTRATING)
35kgx1x4 (missed 3)
37kgx1x4 (miss - kept pulling with my arms, it was like I never did this before)
35x1x3 (he dropped my weight, first one was ok, second one he said was the best snatch I ever did, 3rd eh - done)

[B]Front Squat[/B]
35kg3
40kgx3x8

I'm thinking I should've rested Tuesday, arms are pretty sore & I'm tired... As frustrating as tonite was, coach said I was doing very well and that he wished he had video when I first came, because I look like a completely different athlete now.

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Keep your chin up Deb. Sounds like you're doing great!

[B][U]February 17[/U][/B]
10 minutes of jump rope practice
5 minutes of dynamic stretching
10 minutes of stretching

[B]"Annie"[/B]
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
[B]8:57 (PR by 4:52)[/B]

DUs too broken up, but still happy with the time, especially after not doing any crossfit or jump roping for a couple of weeks. Felt pretty gassed which surprised me. I think I'm jumping too high on the DUs and need to relax more.

Easy day today. The next three days will be harder.

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listened to my body today for a change. went to work at the usual 6:30 a.m. got everybody going and came home to sleep for 4 hours. had prawns and garlic for lunch and slept for another 3 hours.

just go home from the box

front squat

255-270 (p.r. from oct. 3rd) - 285 new p.r.

20" box step with 20lb weight vest for 5 minutes

green banded good mornings 10 x 3

huge steak and veggies for dinner.

feeling great.

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Cliff, Beast on the FS.

Jim, you crushed Annie.

[B]Today 2/18[/B]

Did "Eva"

5 Rounds

800M
30 KBS 2 pood.
30 Pullups

60:59

Does anyone hate running as much as I do!!??

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Snow melted and made perfect the weather (low 40's) for todays WOD
02.18.11
WU: Burgener WU, Pull-up bar hangs, jump rope (trips)"attempted practice"
My lower back pretty darn sore and legs still trashed from doing "EVA" yesterday so decided to Scale todays WOD so I could keep the intensity and maintain proper form

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

scaled:
3rds-15box jumps 20" (concentrate on landing flat on top and stepping off with good jump form
15-Wall ball Shots-(concentrate on explosive release from the hips/legs)
run steady (concentrate on Pose form) staying vertical with upper body relaxed
Time: 14:39