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1/25/13 WOD

"Grace"
30 Clean and Jerks FT (135/95)

6:28.
This is a 41 second PR over my last time, plus I think I did two extra C&J's this time. Not sure, so I went ahead and did the two. Still did C&J's one at a time, dropping bar from top after each lift. The limiting factor turned out to be the jerks, I had to wait a couple extra moments between lifts toward the end to make sure I could jerk the bar up.

Claw

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great write up jim. glad to read that you still have it in you to go out and enjoy a few beers and blues and still crush it the next day. that is in part for me anyways what road trips are about.

yesterday

in rogue rack 7 pin deadlift 1 RM 195
in rogue rack 10 pin deadlift 1 RM 205
5 x 12 tri extension 20 lbs
ring row 24" box x 5 rep max 10,10,10, 7, 9
1 arm dbell row 60,60,70,85,85
front dbell raise 3 x 20 10 lb
standing r. delt raise 5 RM 20lb

this morning

5 x 12 JM press w/saftey squat bar 2 rep w/chains
tri pull down red band low bar 2 x 50
t bar row 5 x 10 45 lb plate
face pull low bar red band 2 x 50

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01/26/13

WARMUP
20 pushups
20 rollovers

PTP/BENCH PRESS
3X215
3x195

JANDA CRUNCHES

UPHILL SPRINTS
3x:30 (10 degrees@7.5MPH)

Going to skate for a while this afternoon :run:

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1/26 WOD (Saturday benchmark makeup day)
“Barbara”
5 Rounds for time:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
3 Minutes rest between rounds

35:16 (23:16 work time)
About 90 seconds off my best. First set about 4:16, then 4:10, then sets around 5:00 each. Pull ups and push ups started in long sets, devolved starting in 3rd round and devolved badly in rounds 4 and 5. Sit ups and squats were more or less straight through, although some short pauses on sit ups on the 20’s and 10’s.

Still feeling this one a few days later.


1/28 WOD

A1. Weighted Pullup, 2121, 4-6 reps, 4 sets, 1:30 rest
A2. Push Press, 10X2, 4-6 reps, 4 sets, 1:30 rest

36#(4 reps)/115#; 25/125; 25/135; 20/145.
I probably could have gone even lighter on the weighted pull ups since my chin frequently did not clear the bar. All push presses 4 reps only, don’t know why I did not notice 6 was Rx’d. Otherwise, very happy with the push presses. I avoided the redip and I think 145# is a 4-rep PR.

B. Tabata Thrusters (45#)

8.
As is my practice with new Tabata movements, I go for 15 seconds the first round and used that as my benchmark. In this case, I was able to hit 8 reps in 15-17 seconds each round. On my last round I decided to go as long as possible and got to 9.5 (0.5 references I was down in the squat when time was called.)

Used med ball to hit full depth on thrusters. Given my recent experiences at the Norcal Masters, I am going to start using the med ball to guarantee I hit full depth on squats for a while until it becomes automatic. Great class this morning, lots of firebreathers in at 6 a.m. to set the pace.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8423745437/[/url]

Claw

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Monday January 28, 2013

@Claw, nice job on the 30C&J.
I'm going to post your time on the whiteboard in my barn and shoot for it next weekend!

Today's WOD
15 minutes to find 1RM C&J: 230

Metcon
10 push presses, 135#
10 strict pullups
50 dubs
8 push presses, 135#
8 strict pullups
40 dubs
6 push presses, 135#
6 strict pullups
30 dubs
4 push presses, 135#
4 strict pullups
20 dubs
2 push presses, 135#
2 strict pullups
10 dubs

10:13 That's too many dubs for me at once. My right achilles is sore.

Had some thoughts walking home from the box in the rain:
[url]http://jtkalnaynovels.wordpress.com/2013/01/28/dear-crossfit-squat-clean-vs-power-clean-learn-to-squat/[/url]

[url]http://jtkalnaynovels.wordpress.com/2013/01/28/dear-crossfit-doubling-down-on-double-unders/[/url]

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[QUOTE=JT Kalnay;1130419]@Claw, nice job on the 30C&J.
I'm going to post your time on the whiteboard in my barn and shoot for it next weekend![/QUOTE]

Glad to be a target!

Claw

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Awesome job guys!!

[B]WU:[/B]

400m run

~40ft:
Walking Lungs
Sumo Squat Walks
Spiderman Walks
InchWorms (1 Push Up)
Leg Hold Walk (2)
High Knees (2)
Butt Kickers (2)

[B]WOD:[/B]
5X5 Back Squats @225#
then
5 RFT:
15 Thrusters @ 45#
8 Burpee Pull Ups

12:16

[I]This was my first WOD since Thursday - and I could feel it! There were a lot of people in the class, so I went after most of the folks. I could feel the Back Squats during the early rounds. this was tough! I ended up kneeling on the floor afterward! And boy do I have DOMS!![/I]

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1-29-13 Tuesday lunch wkout

Set stepper on 20 minutes, speed training, level 6

4 rounds:
5 minutes stepper then:
5 push-ups
5 sit-ups
5 back squats w/100 lb sandbag

23:59

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Tuesday January 29, 2013

@claw, it's just your time I'm shooting at, not you, although with my aim, who knows what, if anything, I'll hit.

Heading to Columbus Ohio for my L1 cert on sat/sun at Rogue Fitness.

Today, in 25 minutes I completed:
5 GTO, 15#
25 wbs, 20#, 10'
5 GTO, 15#
25 wbs, 20#, 10'
5 GTO, 15#
25 wbs, 20#, 10'
30 18" box step ups
30 KBS, 70#

Other people (who don't qualify to post on this board due to being in their twenties) finished:
5 GTO, 15#
25 wbs, 20#, 10'
5 GTO, 15#
25 wbs, 20#, 10'
5 GTO, 15#
25 wbs, 20#, 10'
30 18" box step ups
30 KBS, 70#
5 GTO, 15#
25 wbs, 20#, 10'
5 GTO, 15#
25 wbs, 20#, 10'
5 GTO, 15#
25 wbs, 20#, 10'

You can download one of my eBooks for free tdoay or tomorrow on Amazon.com if anyone's interested. Like I always tell people, it's okay to hate the book and you don't have to finish it.
[url]http://www.amazon.com/The-Pattern-ebook/dp/B004XN5HE4/ref=sr_1_2?ie=UTF8&qid=1359486413&sr=8-2&keywords=kalnay+pattern[/url]

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1/29 WOD

A. Max situps in 2:00, 2:00 rest
67.

B. Max pushups in 2:00, 2:00 rest
69.

C. AMRAP 12:00
15 Wall Ball Shots (20/14)
30 double unders
100m run (50m out and back)
4 rounds.

Sit ups are about the same as I have been doing for a couple years, it’s hard for me to move fast on these. Very happy with pushups. First set 20, then 10, then smaller and smaller sets with more and more rests in between.

The AMRAP was horrible. I really tried to do full ROM on wall balls which slowed things down. I was most disappointed in my double unders. After the fatigue of the wall balls I could not string more than about 5 together to save my life. I took over a minute of each round just getting the double unders finished. Sprinted out the last 100 meter run to just barely finish the fourth round before time was called.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8428057694/[/url]

Claw