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[B]9/13 WOD[/B]
“Strength to Give”
AMRAP 7:00
10 Hand Release Pushups
5 Box Jumps (24/20) (Mod 18/12)
rest 2:00
AMRAP 5:00
10 Deadlifts (185#/115#)(Mod 95#/65#)
5 Pull ups
Rest 2:00
AMRAP 3:00
10 Double Unders (Mod 20 singles)
5 Burpees
rest 2:00
1:00 Row for Max Calories
320 reps.
8 less than last year which I attribute to a couple flubs on double unders and the crazy heat.


[B]9/15 WOD[/B]
A. Deadlift, 5 TnG reps, build to a tough weight in 5 sets (15:00 cap)
245.

+
B. 2 rounds for reps of:
3:00 to complete:
400m Run
AMRAP KB snatches (alt arms/5 reps) (1.5 pood)
REST 3:00
3:00 to complete
400m Run
AMRAP double unders
REST 3:00
195 reps. (17 snatches plus 73 double unders plus 18 snatches plus 87 double unders.)

Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/15246006901/[/url]


[B]9/16 WOD[/B]
A. Jerk Balance, 3,3,3, rest 1:00
B. Split Jerk, build to a tough single in 10:00
155.
Way off my PR, still need to build back strength after Endurance training.

+
Modified Nate
AMRAP 20:00
4 strict pullups
4 HSPU’s (one pad)
12 KBS (2 pood)
10 rounds.

Not feeling it this morning, think tomorrow will be a rest day.

Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/15255507111/[/url]

Claw

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Pin Press: 5RM (MM) 115lbs
*set pin at 1/2 depth

Tate Press: 10-10-10 45/55/65

Incline Bamboo Bench: 3x20 w/20kg kb's on red bands only able to get 8/8/5 shoulder was not real happy on any of the lifts

Flat Bench Band Pull Aparts: 4x25 red band
*face down on bench

Supine Ring Rows: 3xRM 15/15/8
*1min. rest between sets

DB 1/2 GHD Sit-ups: 3x8 20lb dbell
*3sec. hold at bottom

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@Cliff, those bamboo lifts are brutal (but awesome)!

Tuesday September 16, 2014

Deadlifts to 475.

Yoke work to 525.

Both 475 and 525 felt heavy today. Go figure...

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Awesome WODs Guys!!

[B]15 Sept:
WU:[/B]
400m run
100+ SUs
10 leg swings (each leg, both directions)
10 Air Squats
15 sec fingertip plank hold
10 Bar Taps
10 push Ups
5, 4, 3, 2, 1, & 5 sec hold
10 hollow rocks
Stretching
10 45# Presses
10 45# OHS

[B]WOD:[/B]
20 min to find your 1RM OHS

165# PR!!:kicking0::pepper:

Then
2014 Masters Qualifier Event 3

3 rounds for time of
50 calorie row
15 handstand pushup
50 double unders

Scaled to 3 to 1 SUs & Belly to wall HSPUs

18:46

[I]I started with just the bar & kept on adding 10# bumpers. The good thing was that my knee DID NOT BOTHER ME on the OHS's! :pepper: I actually did 2 @ 165# because I didn't feel the 1st one was deep enough.

The Metcon was tougher than it looked. The 50 cal row was the tough part, It took me about 2 pulls per cal. I had at least the fastest scaled time on the board. :D[/I]

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Just back from a 6 day motorcycle trip in western and southern CO. I lost count of the number of mountain passes we rode over and twisty roads we explored. The aspens are turning and the views are amazing from almost every road. I walked 2 miles every morning and then alternated KB press workouts and pushups/ KB rows before the day's ride. Nothing could make up for the great food and daily happy hour but I hope it mitigated some of the damage. ;)

9/16
WU: Rowed 1km; t-spine and shoulder mobility
Workout:
KB swings 35# X150 4:58
Farmer's carry 52#/side x70m X2
Turkish get-ups 35#X10/ 45#X2 (first successful TGU with the 45 pounder) :pepper:
Clean & jerk 65 X10

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@JT the bamboo bench is something i have come to love to hate. weird thing though and it is for any of the bench movments for me. flat bench is no problem but with the incline i think it just puts my shoulder in a weird position and the weight and reps i can do just plunges.

@alden...when i lived in CO. this was my favorite time of year. quite the amazing state you live in. :)

last nite at the box on the airdyne.

10 minute max calorie....was just getting going when my coach came by and asked

"what? are you just out for a little bike ride in the country?"

i asked "what is the goal?"

he said "300"

now i know i did not just fall of the potatoe truck last week so i did a quick calculation in my head and realized that i was being baited and that there was no way i was going to get 300 calories in 10 minutes.

i ended up at 196 calories. i am still feeling it this morning and now i want to go and try to break 200 next time.

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@Bill, awesome OHS PR. Way more than I can do!

Wednesday September 17, 2014

Warmup

C&J practice:
10x95
10x155
3x185

30 overhead walking lunges (these were hard)

Going to Akron tomorrow to work with my Oly coach ahead of the comp Sunday in Columbus.

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just over an episode of bronchitis.

Wendler, deload. BP
5X135,155,185 (10R)
Assist: 5X10 Bent rows
5X10 dips (body weight only).

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Nice Work!!

[B]WU:[/B]
400m run
100+ SUs
10 leg swings (each leg, both directions)
10 Air squats
20 sec fingertip plank hold
10 push ups
10 Bar taps
5, 4, 3, 2, 1 Pull Ups & Pull Up hold
10 AbMat sit Ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
20 min AMRAP:
10 Wall Balls 20#
15 GHD Sit Ups
20 24" Box Jumps

4 rounds + 8 Wall Balls

[I]The Wall Balls and the GHD Sit Ups went fast. Box Jumps were the choke point in this WOD. Each round went under 5 min. I was the slowest on the board, but only by 12 reps![/I]

DU & Banded KBS (1 Pood & thin Blue band) cashout!

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@Bill - Awesome job on the OHS PR.

@Cliff- yep, we love it here. Took us a lot longer than expected but we are finally here. :)

9/17
WU: Row 800m; walking lunges X20 yds; deadlifts 50, 65 X5/ 75 X3
Workout:
Deadlifts 85, 95 X8/ 100 X12
Toes 2 Bar X10X2
Air split squats X10X2
Suitcase carry 52# X80 yds/ side