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Another great day in Phoenix. Saturday, 8:30AM class. I love Saturdays at Tribal. It's a catch up day. So I joined the group doing Thursday's WOD. Typically on Wednesday there are 3-4 workout going on at once--all coached. The music is rocking and people are challenging one another. Just pure crossfit!

Strength: 5X5 Bench. 185.....255.

WOD: 3 X Max effort Toes to bar, rest 1 minute after each interval.
3 X HSPU , rest 1 minute, etc.
3 X 20 KB swings, max weight, rest.....
3 X 5 snatch grip Overhead press from behind the neck, max wt.

1 pood for KB and 115 for OHP. I counted total reps only and then found out that only the reps from the first two exercise counted. So my total number was not meaningful. Oh well, I worked hard, had a good time , and then helped with some of the young children who were getting restless while mom finished her workout.

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13 Burpees (Yay! Burpees!) for the Burpee (Yay! Burpees!) Challenge!

Good Luck Jack!!

Awesome Pic, Deb!! (Backatcha!! :D)

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yesterday

10 rounds for time

6 20 kg kb goblet squat
10 walking lunge w/12 kg kb per side

8:32 legs were torched afterwards

you will do fine jack....lots of time to train

bbq turned out great 150 very happy people plus all the leftover pulled pork is going to the competition team at the gym this afternoon.

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14 Burpees (Yay! Burpees!) for the Burpee (Yay! Burpees!) Challenge!

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15 minutes hang snatch practice.

WOD
12minute AMRAP
50 DU
7 Burpees (add 7 for each successive round)
Scale 3:1 single jumps
3R +50 singles

5X3 barbell planges.

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Great job Pat!!

[B]WU:[/B]
400m run
2 rounds:
10 1 pood KBS
10 1 Pood KB Clean & Jerk
10 Goblet Squats

Dynamic Stretching:
Walking Lunges
Sumo Squats
Spidermans
Inch Worms (2 Push Ups)
Squat Jumps

[B]WOD:[/B]
4 set X 5 Reps Tempo Deadlifts 225#

Then

4 RFT:
3 95# Power Cleans
14 Shoulder touches
21 20# Wall Balls

10:38

[I]Went real easy on the Power cleans, should've gone heavier. Wall Balls were AWFUL!! :yikes: It was tough to string 5 WBS together. One or tow was more often the case.[/I]

15 Burpees (Yay! Burpees!!) for the Burpee (Yay! Burpees!!) challenge! Even had some Cheerleaders!! :broc:

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[QUOTE=Cliff Miller;1087278]
alden the scary thing with these events is the 45-55 year catagories are the biggest ones and there are some fit fast guys that have been racing for years. i am sure glad i am just the organizer/cook and not actually having to race the darn things.:rofl:[/QUOTE]

Cliff - we have a friend out here who is one of "those guys." He is 60 and competes in the Leadville 100 each year. The race starts at over 10,000'.

8/19
Mountain bike ride 20 miles (10 miles up and back); 1600' feet of climbing; topped out at 9600'.
Cash out: 35# KB KB press each armX30 and 30 KB rows each arm

8/20
Rough Canyon trail hike. 10 miles; 2000' of climbing; topped out at 10,500'.
Cash out: 1 Estrella beer and gatorade. Watched the first stage of the Colorado Pro Challenge ride by. Those guys were moving!

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alden-Leadville 100 is a legendary race in mtb race circles. great on him for being one "of those guys"

last nite

12-9-6-3

25 lb incline dbell bench press
20 lb wall ball
ring row
20 lb wall ball

6:41

400 m run

lots of streching

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tonite

3 RM front squat 285 lbs

5x8 scarecrow hi snatch 95 lbs

5x20 green band good mornings

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[QUOTE]
5x8 scarecrow hi snatch 95 lbs[/QUOTE]
what are these? (it sounds scary!)