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tom...how did the row go today?

tonite tabatia

8 rounds 20 sec on 10 off for each

ring rows
25 lb dbell press on bench
sit up
squats

322 total

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Guys, Awesome work!! Need to work on my HSPUs!!

Pat, great to see you out there!

On the road:

[B]WU:[/B]
40 single unders
20 side-to-sides
10 front-to-backs
DU practice

800m run

[B]WOD:[/B]
12 Min AMRAP:

5 95# Thrusters
8 Lateral Over the Bar Burpees (Yay! Burpees!!)

5 rounds

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Rowing went well, 5000 meters in the 20 minute ballbark.
Today kettlebell 40#
set of swings left right 30 each hand
10 snatch each hand, short break
5 strict press right
3 strict left 2 push press then 5 push press right 5 left
40 swings each hand finisher

Did some wooden stick overhead squat stuff.
SOTs presses, snatch balance oh
just getting the shoulders hip loose.

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[B]WU:[/B]
800m Run
Jump rope DU practice
10 Push Ups

[B]WOD:[/B]
Back Squat (155#) – 10-9-8-7-6-5-4-3-2-1
Pull-Ups 1-2-3-4-5-6-7-8-9-10
(10 Squats, 1 Pull-up, 9 Squats, 2 Pull-ups…)

15:14

[I]Back squats were brutal. Adding the pull ups made it worse. Had to do the Back Squats using the Bench for Bench Presses. Tough to do it in the hotel "Fitness Center". Missed doing it in the box...[/I]

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First time doing a WOD in a box. Liked it a lot but wasnt able to get there early enough to warm up. one thing I'll give to getting older, is that I need to warm up for as long or longer than the WOD. As a result of the lack of a warmup I was sucking air immediately.

WOD:
3 rounds: Suicides in gym (foul line, half court, and end); 15 Thrusters @ 95lbs; 25 sit ups.

11:15. (not happy with this time, but think I can cut it in half if properly warmed up. Will see about that though)

Aftermath: flat benchs (4 sets x 20 x 135 lbs); worked on snatches with very light weight (75 lbs); learned the Brugner warm up.

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nice time on the row tom.

tonite

incline dbell press x 8

20-25-30-35-35

dbell bench press x 10

30-25-30-35-40-40

shoulder felt great

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Good news on the shoulder Cliff.

Sumo Deadlift
8×2 +1+1 (same weight for 8 sets then 2 attempts at heavier 1reps.* It you fail the first attempt, you are done.)
*
Then NFT:
3×5 Good Mornings from the bottom
3×5 Back Ext. with plate at chest
3 max sets of Plank holds with plate on back

I maxed at 255 for the Sumo Deadlift. Actually misread the instructions and skipped the two attempts at a heavier rep :shrug:

My shining moment was 2:45 in a plank with 45# plate on my back. Not bad for a dinosaur.

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Yesterday was our last day at the former location of Tribal Crossfit. The room was bare.

Workout was: 8 X 200m run w. 5min. Rest in between. Coach gave me some great help with Pose style running.

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[QUOTE=David Cahn;1009617]
My shining moment was 2:45 in a plank with 45# plate on my back. Not bad for a dinosaur.[/QUOTE]

Love this.


[B]12-1-11[/B]
Box Obstacle Course
8 rounds for time:
3 ground to OH f 85#/m 135#
climb over 4.5 foot wall
climb under rack with barbell in lowest hangers
climb over the pull-up bar
run out the back door jump over a box f 18"/ m 24" around the side of the building over another f 18"/ m 24" box and around through the front door.

1 15' rope climb to cash out.

13:51 Not too bad for a girl dinosaur. ;)

We did this wod in April with 80# and no wall I did it 14:32. I am happy with the heavier weight, additional obstacle and better time!

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12/1 WOD

800 M Row
30 Dumbbell Push Up/Rows
100 Double Unders
30 One-Armed Kettlebell Snatches (15 right, 15 left)
800 M Run

17:06 with 25# dumbells

This WOD was much slower that it looked on the white board. The push-up/rows in particular were pretty slow, so I started the 100 double unders with my shoulders all ready pretty well fried. Combined 20 at one point, otherwise they came in much smaller bunches. I broke up the kettlebell snatches to six alternating sets of five with each arm. The run actually wasn’t too bad, although it was blowing like hell on the back stretch and rounding the Spearmint Rhino.

James (early 20's parkour athlete and Ph.D candidate in artificial intelligence at UCSB) built a lead on the 800 m row and push-up/rows, but I passed him on the double unders and increased my lead on the kettlebell snatches. James passed me on the final turn of the 800 m run like I was standing still. Damn; I mean, good job James.

Claw