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great work everybody over the last bit.

great total Pat :pepper::pepper:

have been doing lots of upper body work over the last 2weeks ish.

had my shoulder surgery friday....subacromial decompression, distal clavicle resection, biceps tenotomy....which means i think "we went in ground down a bunch of the bone spurs, created a better grove for tendons and cut another tendon that did not do all that much"

and according to my coach and the physio who works out of our gym after hearing what was done "wow that is much better than having something repaired and having to wait to heal"

time will tell but my team all seem to be saying i could be back to working with weights in 6 weeks or so......

tonite sled pull w/45 lb plate....2 KM's

keep up the great work!!

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Pat, I was remiss! Yay! Burpees!! :D BTW, Awesome CF Total!!

JT, Agreed with Claw! You've got some awesome stuff there!! Awesome job on the redo of your 1st WOD!! I've felt that feeling so many times over the past 3 years!

[B]3 Mar:

WOD:[/B]
[url]https://sphotos-a.xx.fbcdn.net/hphotos-ash3/s480x480/555214_10151512888322340_27997546_n.jpg[/url]

Walking Dead Workout:

1 Plank
5 Lunges
3 Squats
15 push-ups (Michonne-style)
Lost count during the crunches! :D

[B]4 Mar:

WU:[/B]
400m run

~50ft:
Walking lunges
Sumo Squat Walks
Spiderman walks
Inch Worms (1 push Up)
High knees (2)
Butt Kickers (2)

Mobility Work

[B]WOD:[/B]
A. Hang power snatch; build to a 3rm from below the knee (45#, 65#,75#, 85#, 95#)

B. Deficit DL (2-3″ platform) 2, 2, 2; rest 3 min (Didn't do)

+

21-15-9
Deadlift 275/155
HSPU

Did 255 by mistake & HSPUs back to the wall on 3 AbMats to protectmy shoulders

15:51 :yikes:

[I]An extra 20# DOUBLED my last Diane time. I was thinking I put 275# on the bar. Don't know where my mind was! My DL form was crappy & I could feel it! My mind wasn't where I needed it to be! The only good thing about the Metcon was that I was able to do the HSPUs with my back against the wall, which had been a goat![/I]

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3/5 WOD

"Chief"
5 rounds for reps:
AMRAP 3:00
3 Power Cleans (135/95)
6 H.R. Pushups
9 Air squats
Rest 1:00

19 rounds exactly. Last time I did this was Hell Week last year, substituting sit ups for the push ups and got 22+ rounds. Time before that, 16 rounds Rx'd. Both previous times my comments indicated I sometimes missed my cleans. This time all cleans done without fail. I dropped bar in between each clean. When doing high volume Oly lifts it's easy to tell when it clicks and when it doesn't click. Now just need to work on increasing frequency of "clicks."

Tuesday and Thursday 6 a.m. classes will be small for the next couple of months due to Endurance Seminar skimming off athletes.

Claw

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Tuesday March 5, 2013

Walked 1 mile to CrossFit CTown in the brisk late winter sunshine.
Worked out like a madman.
Walked 1 mile home in the brilliant winter sun.

Life is good sometimes.

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Cliff - Hope you're recovery is smooth & quick!

Claw - The Chief is brutal! Much harder than it sounds. Nice Job.

JT - Enjoy!!

(At the Base Globo:)
[B]WU:[/B]
.5555556mi run
100 SUs
DU practice
10 Push ups (Felt easier!)
10 24" Box Jumps

[B]WOD:[/B]
A. Squat snatch; 2 reps x14 sets @55-75% 1rm; rest 45 seconds bw sets
65#
+

10 rounds for time:
2 power snatch @85% 1rm, 75#
10 knees to elbow

12:58

[I]Hate doing Snatch work in the Base Globo since they have no bumpers. But I guess reaching lower is good! It takes a while for my knees to get warmed up for squat anything! Tried 95# for the Power snatches, but my shoulder felt sore. KTE's were the limiting movement. Ended doing them in subsets of 2. Harder WOD than it seemed![/I]

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tonite 8 x 40 yards 70lbs on sled

forward and then backwards

then 100 sit ups wanted to keep going on the sit ups but got stopped by my coach who sent me home to rest :(

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My coach had me use straps for front squats. I can now do front squats. Stopped at 185.

Fran: 6:31. Used 2X40 DB's. Thrusters with a full squat are as impossible as front squats due to shoulder issues.

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3/6 WOD

A. Split Jerk, Build to 1RM, 15:00
165.
165 went up easily. I gripped the bar instead of resting it on shoulders/finger tips before jerking which really helped. Failed two attempts at 175, probably could have gotten 170 up if I had more time.

B. Snatch Balance, 1-2 reps, 5 sets, 1:00 rest
75-85-95-95-95.
These felt OK, still did not catch in full squat but caught low then went lower into full squat. Feet too wide when jumping down.

C. C2 Rower, 1:00 max effort (cal), 3:00 rest, 4 sets
24-23-23-21.
Ran out of gas on last two sets, especially the last one. Got pretty close to puking afterwards.

Pretty stellar efforts all the way around this morning. Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8534937940/[/url]

Claw

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2 x 40 45 lb plate on sled

single leg forward, backward, inside and outside

was kind of surprised at how tender i was this morning based on yesterday....guess the coach and wife were right...who would have thought :D

since i am laid up helped get the "chefs" ready for the gyms feast saturday nite.

we have 6 beef loin roasts seasoned, 6 pork butts slathered and 60 turkey legs brinning. and one of the girls said she would make a green salad as well :rofl:

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Doing this year's Games Open. Doing the first workout, for Masters, tomorrow. Insane!!!

AMRAP in 17 minutes:
40 Burpees
45# Snatch, 30 reps
30 Burpees
75# Snatch, 30 reps
20 Burpees
100# Snatch, 30 reps
10 Burpees
120# Snatch, AMRAP to end

Should be fun!!! :pepper: