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2/21 WOD

Good Mornings
5-5-5-5-5
65-75-95-105-115

Followed by:
AMRAP 10
2 Turkish Get Ups
4 Clapping Push Ups
6 V Ups
10 rounds with 35# dumb bell.

Never did weighted Good Mornings before, so very cautious with weights. No problem moving the weight around this morning, nice stretch on hamstrings.
Started AMRAP with 1.5 pood kettlebell, but that wasn't happening this morning, so went down to 35# dumb bell. This movement can be a LOT more efficient.

Claw

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2-21-12

WU

1/4 mile run
20 KB swings


STRENGTH

Hang Power Cleans
5x95
5x115
4x135


CASHOUT

25 SDHP 53#
10 Body Rows
1/4 mile Run

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Good Warm up today then:

PC 1rm 195 easy then stopped, cutting back. 225 PR

BP 1 rm 225 easy then stopped, cutting back. 275 is about right.

OHS 1 rm 95 not great.....really have to work on these. I haven't and it shows.

If there are alot in the open.....I'm sunk.

Good Luck to everyone!!

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JJ - Welcome back!

Congrats Deb on the Pr's!!

Everyone's been KICK@$$!! So awesome!!

1st day back since traveling. (not counting my attempt at 5 rounds 50m swim & 25 Push Ups on Sat. Only got 3 rounds in when my spousal unit called for me to help her with her back problems at the pool!)

[B]WU:[/B]
200 m run
10 KBS [I]Tried to use some of [URL="http://media.crossfit.com/cf-video/CrossFitJournal_MartoneSwing_SetUp_PRE.wmv"]Martone's stuff in the CF Journal
[/URL][/I]
10 Push Ups
10 Squats

[B]WOD:[/B]
30 HSPU
40 Pull-ups
50 KBS (1.5 pood)
60 Sit ups
70 Burpees (Yay! Burpees!!)

22:05

[I]What a day to come back!! To paraphrase Claw, 70 Burpees (Yay! Burpees!!) are STILL 70 Burpees (Yay! Burpees!!)!!! :D[/I]

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JJ good to hear from ya Dude welcome Back
Deb congrats on the pr

2/18
Team WOD at CrossFit Crown Point it was a good time and meet some nice people

2/19 worked on DUs and did som Burpees and pullups at the local High school

2/20 WOD Helen 8:30 I'm thinking maybe it was not 400 meters for the run

2/21 WOD 8:00 AMRAP 3 Rounds
5 Burpee Broad Jump
5 62# KB swings
5 Pushup
10 Back Ext GHD
10 Ab Mat situps
15 DUs
3:00 Rest between 8:00 AMRAPs

1st 8:00 3 rounds
2nd 8:00 3 rounds
3rd 2 rounds 10 DUs
got out of sinc in 2nd round (go figure)

m/57/180

good luck with the Games everyone

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02/22/2012 Angie

Warmup: Assist ring dips, shoulder mobility, single unders, back extensions

Workout: Cindy (Pack-)
50 pull-ups (subbed pull-downs @65#)
50 push-ups
50 sit-ups
50 squats
8:44

Cash Out: shoulder press 45# X 20 X 2, hip external rotation (tree posture), ring rows X 10 X 2, shoulder internal and external rotation, DB internal and external rotation

The move to heavier pull-downs and push-ups may have been premature for the shoulder in rehab. No pain but it stiffened up after the workout.

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2/22 WOD

Push Press
5-3-2-1-1
95-125-145-155-165*

Followed by:
1 Round for time
800 M Row
800 M Run
6:54.

My weight is down about 10# from before Christmas (currently 155, something I haven't seen in decades) but all the strength is still there, as evidenced by the Push Press PR. On the 1RFT started my row at about a 1:40 pace, slowed to 2:00 by the end. Thought I was pretty efficient on the row. The run went well, but I was really gasping for air for the first lap and a half. Thought I put forth a good effort here.

Claw

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Great Job JB, Alden, & Claw!!

Alden, have you looked at [URL="http://www.mobilitywod.com/"] the Mobility WOD[/URL]? Lots of good stuff there to help with stiffness, etc.

[B]WU:[/B]
40 ft Samson Stretch walking lunges
40 ft Hurdler Stretch reverse lunges
20 ft right hand 25# dumb bell snatches, thruster, left hand snatch, thruster, lunge walk

[B]WOD:[/B]
For time:
10 Wall Walks
then 3 rounds:
10 Ring Dips
15 Kettlebell Swings (1.5 Pood)
20 20# Wall Ball Shots
25 Abmat Sit Ups

14:54

[I]The "stabbing pain" I felt in my right shoulder several weeks ago was gone! Of course ring dips weren't any easier. Doing them in sets of three was best I could do. Wall Balls after KBS are BRUTAL!! Tried to break 15 mins, did it and ended being the first one done![/I]

Good luck in the open!! (YAY!! BURPEES!!!)

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skipped planned strength workout as the group WOD was taking the 5AM class so long to finish---and there was some bench pressing.

Aaron Brown (?) WOD
2RFT
24 deadlift @295
24 box jumps @24 inches
24 wall ball @ 20 lbs.
24 box jumps
24 bench press@195
24 wall ball
24 cleans @145.

stopped at end of round 1. 19:30.

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great work everybody. keep at it and good luck in the opens!!

tonite "helen" slightly modified

3 rounds

400 m run
21 16kg russian kb swings
12 ring rows

9:26