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3/22 WOD

Open WOD 13.3
12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups

134.
This is one of those days my mom used to say was “good for me,” which is to say it was not good or fun, but there was a lesson in it.

This was a perfect storm of not being ready. I fasted yesterday, I did not sleep well last night, and the WOD featured the movement at which my range of motion is worst, wall balls. I had at least 25 no reps. Sometimes it was because I couldn’t get the whole ball fully over the 10’ mark, other times because I did not squat deep enough, and other times all of the above.

I guess I need some “tough love” on range of motion; I got a good dose of it at NorCal Masters a couple months ago, and another dose this morning.

I am definitely going to do this one again. I will make sure I am adequately nourished and rested, I will keep my sets and my rests super short so I have no wasted motion. If I finish around the 10 or even 11 minute mark, my double unders have been going well lately so I should be able to accomplish a reasonable score.

Some days you're the windshield, some days you're the bug.

Claw

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Well done folks!

13.3 191

12.4 153

I really think I can get to MUs if I try again. That is, when I can walk down the stairs and bend my legs!!!!

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03.22.13
Wendler
Month 1, Week 3
Bench Press

WARMUP
20 pushups
PVC Rollovers

BP
5x170
3x190
2x210

ACCESSORY
Janda Situps
K-bell side presses (both arms @35#)
Close grip pushups

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Awesome work guys!! (Especially Jack!!)

[B]WU:[/B]
400m run
100 SUs
20 Push ups
20 Air Squats

[B]WOD:[/B]
Open WOD 13.1
12 min AMRAP:
150 20# WB @ 9 ft
90 DUs
30 MUs

153

[I]ONE more DU than last year!! Did the 1st 10 WB's & the rest in subsets of 5(ish). It took me 10:01. After them, I couldn't jump!:eek: Eventually, I was able to get 3, but this one showed me DU's ARE a goat of mine!!![/I]

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Nice work everyone!
(Big shout out to Jack on the 13.3 over 12.4!!)

Went into the box at 0600 to stretch and mob (especially my left hip)
Scored a few guys on 13.3 and then went home, whined about the tight hips and then took a 1hr Nap! PR for me!!:)
Back to the box at 4pm to stretch and help judge other athletes and then at 5:30 did 13.3
Sets of 10 till 100, at 120 my hip started tightening up so I had to drop to sets of 5 and slow down considerably--Thanks to a lot of support (actually yelling at me to pick up the $%@ball :ranting2: I pushed through and finished with
[B]156[/B] (feet were glued to the floor)---WORTH IT CAUSE THE BEER WAS COLD IN THE BUCKET BY THE DOOR!!

Heck at our age just beating last years score on 12.4 was a milestone (now to start linkng those DU's and get my first MU is my goal for 2013

HAVE A GREAT WEEKEND EVERYONE!

Looking forward to 13.4

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sharing some words of wisdom re wall ball that my coach at CFB gave me on Friday.
I have not done wall balls for nearly a year due to injury so control was of paramount importance ( as i do not have my physios blessing to squat as yet
:o:D )
soooo I was advised to catch the ball with arms raised with a small give in the knees ( similar to when you return the bar to shoulder position after an overhead movement) pause for a fraction of time and then squat ect.
the result was that there was no force pulling me forwards on my toes and down i stayed quite upright in my movement. Really made wall balls seem a lot easier due to feeling more controlled. I also did them 30-10-10-10-10-10-10-10-10-10-10-11-9 with a very short rest between sets.

does this make sense

cheers

helen

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great work everybody!!!!:pepper:

last nite

5 minute walk in place with purple band on feet with it over weight belt

then

6 x 40 75 lb sled backwards
2 x 40 75 lb sled sideways L & R
4 x 50 green band medium bar good mornings

today

1600m walk 75 lbs on sled

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Awesome work everyone on 13.3. At our age, one good rep is a HUGE win..

Saturday March 23, 2013

Climbing, walking, death by kettlebell, 13.3 penance dubs, lots of thinking and writing...

[url]http://jtkalnaynovels.wordpress.com/2013/03/23/dear-crossfit-the-wod-after-13-3/[/url]

[url]http://jtkalnaynovels.wordpress.com/2013/03/23/dear-crossfit-13-4-and-13-5-throwdowns-give-clues/[/url]

[url]http://jtkalnaynovels.wordpress.com/2013/03/23/dear-crossfit-13-3-a-day-later/[/url]

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03.23.13
Wendler 5/3/1
Month 1, Week 3
Squat Day


WARMUP
OHS with PVC


SQUAT
5x170
3x195
5x220

ACCESSORY
Climbing stairs 3 flights of 120
Uphill Sprints 2x45 yards

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weekend: various attempts to do something other than hobble.
3 x 10 min gentle elliptical

some pullup practice

sunday
30 mi9n cardio and 20k bike ride

Monday
5 rnd for time
15 pullups ( did jumping from 2 20kg plate on floor)
20 pushups
25 kb swing ( russian 12kg)
400m run

36:59
( after having realised that i had left out the KB swings in round 5 so raced back to complete them :o )
the WOD was HORRID!!!!!! spent the final 100m of rnd 3 trying to find an excuse not to continue on... but fortunately failed in that quest.

H