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Back squat day: 3X265,315,345.

WOD: Max weight for push press for 3 R: 185#

3RFT:
20 53# KB swings
20 Burpees
20 Box Jumps
Scale 2 rounds and step up on box: 10:14.

200m Farmer walk. 2X72# KB for time: 3:10.

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You folks are AMAZING in the strength and power output numbers! I see these numbers and some days, I'm embarrassed to post here. But I'm going to keep chewing on the goats; sooner or later, they'll be beaten.

3/20/2012 Box Squats

Warmup: Shoulder mobility; Row 500m; push-ups/ ring rows/ assist pull-upsX10X3; regular pull-ups X5; chin-upsX10

Workout:
Box squats 45X10; 85, 105, 125, 135, 155X5; 95X10

Cash out: pull-up shrugs; PVC OH squats; TGU, L side 10# X10 reps, R side 25# X10 reps

Slow getting into the gym this morning. The box squats were supposed to be part of my warmup. :-( The good news is that I managed 5 regular pull-ups without much discomfort and the chin-ups did not hurt at all.

Tried TGU on the left side with the 25# KB; managed about 3 before the discomfort was too much. Tried again with 15# but shoulder still did not feel stable in the transition from the floor to standing with arm overhead. Need to add those to my cash out routine more often.

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3/20 WOD

2 mins max double unders: 130.

Very pleased with them. This is a PR by 5, but more importantly I was stringing them together in long strings and was much more relaxed. Christina suggested holding shoulders back while spinning the rope, and this combined with my efforts at jumping a little higher really made them go well.

30-20-10-5
Press (75#/45#)
Overhead Squat (75#/45#)

15:04.

Presses were the bottleneck. Started with 10 or so straight, by the set of 10 I was doing them 3 and then 2 at a time. First press up, second press off the bounce, then shoulders too gassed for a third rep. I was very good about not push pressing or jerking, these were all strict presses. Had trouble with full depth on OHS. My legs weren't as tired as I thought they would be from yesterday, but I was still very hesitant to lower my butt all the way to the med ball. I got progressively deeper throughout the WOD, however, so it seems fatigue wasn't the limitation, it was mobility. Note to self: I need LOTS of mobility warm up in the hips before doing OHS's. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/6853955818/[/url]

Claw

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Alden,
I felt the same as you as to shoulder stability for almost 5 months after my accident (It was hard to do) but I quit lifting overhead accept for very light dumb bells and individual 2-1/2-5lb plates. I found I could gradually return to doing pull-ups with a band assist and then it seemed all of a sudden I was able to to again start casting the 35-45lb bar overhead (after doing a lot of mobility disconnects). Started doing wall ball shots with a 10lb ball then 14lb ball, wasn't till 12.4 did I throw a 20lb ball! (my shoulder didn't hurt at all afterward);) finally!!

3/20 Workout

WU-DU practice-5min, Dislocates/PVC, Band shoulder mobility, 500m row
WOD:--Team workout with Swat Team
100 box jumps/20"
100 Pushpress/65#
100 T2B
100 Kettle bell Goblet squats/25#
10 Rope climbs (beginners can scale 3/1 from floor)
10 sandbag TGU will other team members continue max Pushups/HR, Deadlifts/135#, airsquats

This was a good workout for me as I was called on do do a lot of the work for the team!-25Box jumps, 30PP, 20T2b, 50GS, 3rope climbs, 10TGU, 30Pushups.
Stretches-Quads, Hips, Hamstrings, (roll tri-ceps),

12.5???--thrusters and C2B Pullups??:pepper:

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Tim- my money is on Deadlifts & C2B Pull Ups!! :D nice job on that WOD!

Claw - Awesome DU AMRAP!! I'm jealous!!

Alden - NEVER feel bad about the number you put up! You're Lightyears ahead of ALL those who don't do anything!! BTW, TGUs are harder than they should be IMHO!! Way to Go!

Pat - awesome DL work!!

[B]WU:[/B]
Plank Holds
Hollow rock Holds
Push Up work
Plank Bird Dogs into column holds

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

8/8 16kg KB Snatches
8 95# Push Jerks
8 Ring Dips

then Immediately

2 min DUs

2 rounds + 16 KB Snatches + 1 Push Jerk

then

4 DUs [I]Watch out Claw! Only 126 more & I'll be up to where you are!! :D Tried to do them ala John Burch... I have NO idea how he does 'em!![/I]

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William,

I am liking your choice for 12.5 over mine as heavy overhead lifts are still on my (i need to get stronger and more ROM list!):rofl: For sure it will be challenging for us all and fun to see our teams put up "their best efforts"

I didn't get a chance to do the TGU with the 45# bar yet, however I did do a couple today and it for sure made it a greater challenge (that darn bar just doesn't play nice like the KB!!

"I want to be like you Claw"---I am determined to jump rope everyday till it comes together!!--nice work--130 in 2min is pretty darn awesome!

Say, I would love to see some numbers as to how many "over 50" athletes you guys have in your box'es?---

I am planning an open house for "mature adults" this summer and see what kind of response I get?''

Pat and John B--I like those two WOD's --copied them down for future! Thanks

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[QUOTE=Tim Randall;1045442]William,

Say, I would love to see some numbers as to how many "over 50" athletes you guys have in your box'es?---

Thanks[/QUOTE]
Tim,

I train at a small box in Manhattan Beach, CA (Karma Crossfit). 2 guys over fifty train regularly. I'm the oldest member at 56. Another guy I train with is 50, extremely strong and fast and once he gets more technique on things like DUs..etc would be a "top 3rd" athlete IMHO..so I'm encouraging him. bottom line: most of the people I train and compete against are 20 or 30 years younger..:-)

Cheers
Mark

p.s. btw still sore from 12.4 on Sat..need to get work more on recovery.

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3/21 WOD

CrossFit Games Open Wod 11.5
AMRAP 20
5 Power Cleans (145#/100#)
10 Toes to Bar
15 Wall Balls

6 rounds @ 135# + 5 PC's + 9 T2B.

I was on the fence about coming in this morning because I've been training so much, but I wanted to do so because my buddy Brad was doing his first week. I missed this Open WOD last year so had nothing to compare to. Feel like I kind of phoned this one in. I am glad I decided not to go to 145# because my form on 135# was poor enough, although thanks Baker for reminding me to drop under the bar on the PC's. Tomorrow definitely a rest day, then hit 12.5 hard on Friday.

Dan and Lum both turned in great numbers as Rx'd, good job! Link to today's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7003368307/[/url]

Claw

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[QUOTE=Mark Levy;1045614]I train at a small box in Manhattan Beach, CA (Karma Crossfit).... Another guy I train with is 50, extremely strong and fast and once he gets more technique on things like DUs..etc would be a "top 3rd" athlete IMHO..so I'm encouraging him.[/QUOTE]

Mark, are you talking about Curt? If so, tell him I am encouraging him too.

Claw

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Jim, have not met Curt. I've been going to this box for about 2 years. I'll ask my coach about him. Not sure he is training at Karma

Cheers
Mark