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[B]12.30.2009-Wednesday

Strength:[/B]
Push press: 10/5/3/1
45/55/65/75-85-95-105-110(f) [I]I was happy with that considering of all the shoulder stuff we did this week.[/I]

[B]WOD[/B]
AMRAP in 15 minutes of:
30 ring rows
5 burpees
30 kettlebell swings - 24kg (16kg)
5 burpees

4 Rounds exactly

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[B]Wednesday, 12/30/09[/B]

[B]Warmup[/B] 2x, 400m Run, 10 pullups, 10 back extensions, 10 airsquats

[B]Strength[/B], Push Press, 1-1-1-1-1 135, 155, 156, 175 (f), 155

[B]Metcon[/B], 5k row, 21:36

Rowing sucks.

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Deb,

Let me guess, the ring rows were the ones that took the longest.

12/30/09

WARMUP
2:00 on the bike (moderate)
25 squats
20 pushups
20 PVC rollovers

STRENGTH
Standing press
5x5 95, 105, 120, 125, 125

WOD
21 Ring Dips (first few on my own, the rest with a light band)
Run 1/2 mile
15 Ring Dips (band)
Run 1/2 mile
9 Ring Dips (band)
Run 1/2 mile

21:49

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[B]12-30-09[/B]
WU:
5-10-15 lunges
5-7-10 #20 wallball shots
5-10-15 kipping pullups
50-50-50 SU
1000m C2 @ 4:37

WOD
21-15-9
HSPU/Ring dips/pushups
as Rx'd (but with plenty of breaks on the HSPUs & ring dips)
23:36.3

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Do you get tears in your eyes when you PR? Man, I love CrossFit. :pepper: When I started CrossFit in August or September of 08, I couldn't squat. Not even body weight.

Tonight I did Squat 1-1-1-1-1-1-1 and ended up at body wt. PR (270 lbs.)

Got my first kipping pull up and double under tonight too. :rofl:

squat to 14" target: 175-185-205-225-245-265-270 (PR)

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Thats great work Bill:pepper:

CFCWU

Front Squat 1@ 65-95-115-135-145-155-175-185-195

WOD 3 Rounds
30 65# barbell racked Lunge
15 24" Box Jump
15 Pullup

12:57

m/55/181 CrossFitChesterton

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Nice to see everyone is still at it. The Holidays and moving our affiliate are keeping me busy. Down for a few days with a cold. Now that our equipment is moved and only 5 min from my house I am hoping to get consistent.
Still doing the MEBB work outs. Gaining a few pounds not sure I like that, but definitely getting stronger.

Did this tonight;
M.E. Push Jerk 3-3-3-1-1-1

[B]165,175,175,180,185,200 (PR)[/B]

failed at 175 third rep 3rd set but dropped it cleaned it, jerked it. 185 felt great… got down quick and locked out…seemed easy, so went for 200, failed first try but rested bar in rack position and jerked it, felt more like a push press, than a push jerk, wasn’t pretty but it was locked out overhead

Rest 5 min, then:

AMRAP 5 min:

3 power cleans, 135 lbs
6 push-ups (bar push ups)
9 squats

Rest exactly 1 minute, then repeat twice for a total of 3 cycles. Record number of rounds for each cycle.

[B]7 rounds +2 cleans, 7 rounds, 6 rounds +3 cleans +3 push-ups[/B]

Posterior Chain work: 3 x 10 hip extentions

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12/30/09

30 min - xBike 7.2 miles
ROm exercises

Tomorrows the big day when I find out if I can expand to some upper body work or whether I have to continue with standard PT for 2 more weeks.
Kind of like Ground Hog's day on New Year's eve.

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[QUOTE=Bill Houghton;717302]Do you get tears in your eyes when you PR? Man, I love CrossFit. :pepper: When I started CrossFit in August or September of 08, I couldn't squat. Not even body weight.

Tonight I did Squat 1-1-1-1-1-1-1 and ended up at body wt. PR (270 lbs.)

Got my first kipping pull up and double under tonight too. :rofl:

squat to 14" target: 175-185-205-225-245-265-270 (PR)[/QUOTE]

Bill, that is OUTSTANDING.

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[QUOTE=Terry Dickman;717382]Nice to see everyone is still at it. The Holidays and moving our affiliate are keeping me busy. Down for a few days with a cold. Now that our equipment is moved and only 5 min from my house I am hoping to get consistent.
Still doing the MEBB work outs. Gaining a few pounds not sure I like that, but definitely getting stronger
[/QUOTE]

[B]Terry, [/B] I"m following more of a CFSB program. I've gained about 10# but my BF% is pretty flat so I know I've picked up some muscle (my numbers show it). I know I'm being lazy but what's the elevator speech on MEBB? What's the difference between that and CFSB?

[B]
All,[/B] There are some pretty good numbers flying around here. I'd be up for our own 8 week Master Div competition if you want to give it a try.


Everyone have a safe and Happy New Years eve. It's my son's 11th birthday so we have [B]BIG[/B] plans. :)

Jeff