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Shoulder press: 5-3-1: 145,165,205.

WOD:same running challenge as yesterday. Same result.

Re: Over 50 Crossfitters Sign In
 

01/14/2012 Row 5KM

Warmup: jump rope, double unders, Abmat sit-ups, weighted back extensions, assist band pull-ups

Workout:
Row 5KM
21:51

Skills:
Shoulder press 10#
cleans 10#

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01/15/2012 Filthy 50 (25)

Warmup: Air squats, dynamic stretching

Workout: (Puppies) For time:
25 Box jump, 20 inch box
25 Jumping pull-ups (substituted assist band pullups)
25 Kettlebell swings, 12kg
Walking Lunge, 25 steps
25 Ab-Mat Sit-ups
25 Push press, (right arm only) 15 pound dumbbell
25 Back extensions
25 Thrusters (right arm only) 10 pound dumbbell
25 Burpees (without the pushup)
25 Single unders
11:56

Skills:
double unders
shoulder press 15# X 10 X 3

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Guess who's featured on his local boxes' site? [url]http://www.crossfitpacificcoast.com/2012/01/16/their-commercial-vs-the-claw[/url] (WFS)

Claw

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01/16/2012 Squats

Warmup: Row 1000m

Workout: Squats 3-3-3-3-3
95-135-185-225(f)- 205

Skills:
Box squats 135# X 5 X 3
t-spine and shoulder mobility

The squats never felt comfortable; just couldn't get in the groove today.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Jim Cordes;1023689]Guess who's featured on his local boxes' site? [url]http://www.crossfitpacificcoast.com/2012/01/16/their-commercial-vs-the-claw[/url] (WFS)

Claw[/QUOTE]

Nice Claw! Good Promo! Looks like a great group of people.

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Saturday

Tabata Something Else

Rx'd 49

Sunday

5 K

27:00

Today

5 Rounds

12 Wall Ball
12 Toes to Bar

8:11

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1/16
EMOM 5:00
10 pushup
10 AB mat situps
WOD 3 rounds
25 44# KB swings
25 Burpees
11:24

m/57/180

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1/16 WOD

Box Squats (for real this time)
5-5-5-5-5
185-225-245-265-285
Not going full depth really makes a difference. Weird having 285 on my back. The squats felt better than walking the bar to and from the rack did.

Advanced:
Handstand pushups. 5 sets of your max with 2 minutes rest, to be perfectly honest.
8-12-7-7-8 (one pad)
Started with hands closer together, then wider which allowed more reps. Final round might have had a ninth but I lost the handstand.

Small class on this holiday, only James, Donahoo and me with Traver coaching. Lots of time to rest between sets. Good WOD.

Claw

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great video jim

good hard work everyone else. we'll those young kids eh?

last nite

5 x 1000m row

3:48.9
3:44.6
3:33.4
3:42.5
3:28.9

was very happy when it was over