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[CENTER]Hope everyone had a wonderful Easter and/or Passover!![/CENTER]

[QUOTE=Jim Cordes;1050962]...Regular readers will note I expressed dissatisfaction with the depth of my squats the last two squatting WODs. I placed a wall ball beneath me and intended to tap it on all reps. When I got to 205 I got real close but missed it. It is HARD to get below parallel with any kind of serious weight on my back for multiple reps! Still pleased, however, that I got to parallel for sure, if not below...[/QUOTE] Claw- tried that but my problem is that the wall ball moves & I end up trying to find it with my butt at the bottom of my squat! Great job!!

[QUOTE=John Burch;1050580]Pat the Prison get up barbell on shoulder from standing to one knee to both kness back to standing and repeat, they are pretty tuff...[/QUOTE] I'm having flashbacks to Catholic grammar school! :yikes: Yay! Burpees!! (BTW, nice WODs!!)

Tim - Nice work on Barbara and Hug a Twinkie! Tried ONE of those on a GHD and it felt like doing a sit up with someone pressing a wall ball into my gut!

Jack - WTG with the Front Squat AMRAP!!

[B]WU:[/B]
400m run
10m:
walking lunges
sumo squats
spidermans
hip openners
hip closers
high Knees
butt kickers
inch worms
skip for height
skip for distance

[B]WOD:[/B]
"Klepto:
4RFT:
11 95# squat cleans
27 20# box jumps, 18" last round
20 Burpees (Yay! Burpees!!)

31:18

[I]Could have done the Rx'd Squat Clean (145#) - ONCE! Figure form was the way to go! Big class so I had to settle for the 20" box - and had to share that! (Good news is that the class is so crowded, maybe more classes??) Still, box jumps are still my goat, even scaled!! Burpees (Yay! Burpees!!) went relatively quick. (Thanks Open 12.1!)

Nothing like the suck of a hero WOD. Klepto was killed in Afghanistan right before one of the guys in the class was deployed there.

Réquiem ætérnam dona ei Dómine; et lux perpétua lúceat ei. Requiéscat in pace. Amen.[/I]

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William, thanks! (good thing No nieghbors came over for morning coffee or wasn't looking in when I had the wife do hers using the "kitchen island countertop" with a chase cushion taped to it:confused:

I admire the WU routine you are doing (as we are growing our Box and getting more organized we are incorporating more "organized" WU/cool down as well.

I remember doing that Klepto WOD last year (was announced just after my nephew was deployed for the second time (gave me the motivation to kick in high gear) but I can still hear echoes of my lungs sucking the sweat up from the pool on the floor!:rofl::rofl:

My darn wrist still gives me fits when at the top of any overhead lift so I am still forced to do lighter weights than I am capable of (humility and patience I am still working on)

I can relate to the reference to burpees being less of a surprise after OPEN WOD's--I was able to do much better on T2B on this WOD

Claw- must share the same genetics? I as well struggle getting out of the hole on heavy squats? ( I have been watching a lot of videos of late working on form):confused:


Today's 4/9/12 WOD

“Pheezy”

Three rounds for time of:
165 pound Front squat, 5 reps (scaled to 100#)
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps (scaled to 100#)
18 Hand-release push-ups

Time: 21:00


Thanks for your ultimate sacrifice Corporal Clark (YOU WILL NOT BE FORGOTTEN)

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William Flashbacks to Catholic Grammar school, That's Funny Stuff
4/9
front squats 3@ 95 1@135 1@185 F@215
2x10 DL from floor back to knee to upright back to floor repeat @ 165
3x12 green band good mornings

Mixed In 4 sets 10 of YAY burpees

WOD 20:00 EMOM
5 med ball cleans @ 25
5 ball slams
3 Burpees

Post Double Unders
m/57/180

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tonite modified "kelly"

5 rounds

400 m run
30 8kg kb perside goblet squat (i did all 5 rounds of these unbroken)
30 24"box jump (unbroken as well with a few box step ups towards the end just so i would keep moving)

32:57

i think this was if not the hardest then it was certainly in the top 3 in the 2 and a bit years i have been xfitting.

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2 miles on bike 8:35

Dead lift 15x45, 10x135, 5x205, 5x365, 5x365, 4x365 failed on 5th rep because of grip

wod - suitcase squats 55lb per hand
push ups, reps 17,15,13,11,9

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I see you guys and gals are still hitting 'em hard. I'm back within internet range. Went to New Orleans to visit family for a few days. Worked out every day (speed walks, jump rope, air squats) but I have to confess that my cash outs included things like cafe au lait, beignets, boiled crawfish and oysters in large quantities. My annual visits are the only time I don't think about the nutritive value of what I'm eating; I just enjoy the food of my youth. :)

Claw and Tim - I was having the same issue with squat depth when the weights got heavy so I changed over to working box squats for a while. More stable than trying to hit the wall ball and I can really concentrate on the form. I haven't tried regular squats yet at a heavy weight but am expecting to see an improvement.

I'm happy to report that the trigger points are gone after one needling session. I have a spot or two that is still sore because the TP was really bad but otherwise, it is pretty amazing. The therapist is also working on shoulder and neck mobility. After two sessions, I have between 5-10 degrees improved ROM in my neck and can now reach behind my back and overhead without discomfort. Based on the last week and two PT sessions, I am definitely a fan of manual physical therapy!

4/10/2012 Run 5K

Warmup: Butt kicks; high knees; Abmat sit-ups, back extensions, air squatsX10X3

Workout: Run 5K
21:40

Cash out: Hip and ankle mobility

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Seems like we all have problems getting out of the hole!!
Im probably the worst squatter ever: depth, doing a good morning getting up, et al.
A big problem with my squats is not even my legs, its my back! This is light and see how much trouble I have keeping my back up?? And I divebomb into my squats. :mad: I keep hoping it'll get better.
[url]http://borbonedesign.com/squat.mov[/url]

Tonite, I went slow & controlled down with 58kg, and came to a dead stop. Sitting soft in the hole a big no-no; and somehow managed to bounce and stand it up. That's a first!!

Anyway, nice squatting!! I'm always envious when I read about your squats and just, how much weight you guys do.

Oh yeah, I never did that clean complex. From the pocket.... I didnt really know what that was, I was standing still w bar at hip crease and realizing - Im almost standing straight up - nothing to zing with!!! Tonite I saw a guy doing snatch from high hang (I asked, is that 'from pockets'? and he said yeah). It was actually from upper third of the thigh.... duh.

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Chaplin Tim - I'll bet that would've been quite a sight!! :rofl: My wife & our Globo instructor thought the name was obscene!

Our instructors have been working hard to have our WUs reflect the WODs in a "Same but different" manner. They've also been bringing in a lot of the Mobility WOD stuff.

[QUOTE]My darn wrist still gives me fits when at the top of any overhead lift so I am still forced to do lighter weights than I am capable of (humility and patience I am still working on)[/QUOTE] I'm with you there!! I always have to check my ego at the door!!

JB - Dominican Nuns! The Green Berets of the Catholic Church!! I'd rather do ANY WOD than cross those ladies (though that Prison thing is pretty comperable!)!! Front Squats are tough for me! I keep dropping my arms!! Nice EMOM WOD!! (Yay! Burpees!!)

Cliff - Nice Kelly!! Consecutive Box Jumps are tough for me! Being able to do 5 rounds of 30 mostly consecutive is awesome!!

Tim F - I'm in awe by your deadlifts!! Have you seen that biking video a few days back on the main site? It looks interesting.

Alden - Glad to hear the PT is helping!! Sweet 5K time!! Some of my friends went to a box in "Nawlins" & had a great time there.

[B]WU:[/B]
Hollow Rock work
10 Plank to pillar to starfish (5 each side)
40ft Squat Broad Jumps
10 In and outs
10 scapular pulls

Pull up work
Squat Clean work

[B]WOD:[/B]
5 RFT:
7 30# Squat Clean Thrusters
10 Pull Ups

10:29
[I]Tougher than you'd think! Did the Pull Ups better than in the practice, though by the last round, it was ONE pull up at a time. And I wasn't the slowest.[/I]

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What Bill said about the nuns. Such great memories. Sister Bertha beating my hands with a ruler for my varied infractions and locking me in the mop closet. To this day, I cannot stand the smell of PineSol! Thankfully, I started public school in the 3d grade so only so much damage was done. ;)

Another PT session this afternoon. My infraspinatus is still a bit unhappy so it got needled again. Compared to its previous state, I didn't even know there was a TrP there. But when she put the needle in, there was no doubt. :yikes: Thanks for all the encouragement, I have a good feeling about how this will all turn out.

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Bench Press - 20x45, 10x135, 10x185, 8x205, 4x225, 1x245, 1x265, 1x275
10x135, 10x135, 10x135

choppers - left 10x70, 10x80, 10x90
right 10x70, 10x80, 10x90

wod - mowed 2 yards with push mower