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Sitting here in jury assembly area and realized I hadn't posted yesterday' workout.

Bench day: 5X 210, 3X245, 1X275 (3 reps completed)
Assist: 5X10X225.
5X5 bent rows 225.
5X10 Dips with 45# weighted vest.

Working up for challenge by younger MMA member at Tribal. He is an awesome athlete and Bellator finalist. He posted a threat to break my total as the highest at Tribal back in January. We agreed on June to do Crossfit total. This is the friendliest competition. I have already contributed to offset some of his substantial training costs.

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3/29 WOD

20 Backsquats
20 Chest to Bar Pull Ups
20 Ring Dips
Run 800 Meters

9:04 at 205# back squats. Considered 225 but went with 205. Sets of 7, 5, 4, 4. Not sure I got to full depth. I have to remember that just because I get to full depth with light or no weight during warmup, I still am not ready to full ROM at weight. Note to self: Do a couple full ROM warm ups with heavier weights before starting heavy back squat WOD's. Worked on good ROM for C2B and ring dips and was pretty happy with them. Ran quickly for the 800 m.

Started with Tabata handstand holds. Started to collapse in 7th round and then in 8th round last two seconds were a slow, controlled collapse. Also fooled around with muscle up practice on the wooden rings. Wooden rings seem more comfortable with false grip. I really worked on a huge kip and am getting as close as I ever have to a muscle up. I think with a little concentrated practice I can finally get one!

Claw

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Tim I like your style hit it hard up to the open :pepper:
gonna get back to the 10,000 Burpees YAY Burpees in 2012 Monday or maybe Sunday Thanks for asking Gangasta

3/29 wu
WOD 10:00 AMRAP
30 du
15 power snatch @ 75
150
this one went to *&%$ after the first set of du

m/57/180

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JB- "BOOMSAUCE!!"" :rofl:

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open gym tonite

2000m row 9:28 was sluggish at the start but felt better after 1000m

the 5 x narrow, medium and wide bench press

65-75-85-95 105

was quite happy the way the shoulder behaved on the narrow and medium grip but at 95 and 105 on the wide i really noticed the lack of mobility in my shoulder

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Took the whole week off to rest and recover. Going to hit it hard today with "Barbara". No more scaling workouts since the Open does not scale for 50-54 age group.

I will also make a "Goat" WOD and do it once a month to try to eliminate those goats from my fitness life. It will consist of DU's, Toes to Bar, Burpees and OHS.

Can't wait for next year' Open!:D

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3/30/2012 Griff

Warmup: hip mobility; trigger point work on shoulder; high knees/ butt kicksX30; abmat sit-ups/ back extensionsX10X3

Workout: Griff
Run 800 m
Run 400m backwards
Run 800m
Run 400m backwards
15:20

Cash out: shoulder ROM; trigger point work

Taking a week or two off from shoulder exercises while doing trigger point work in an attempt to get shoulder sorted out. Also looking for a local massage therapist or PT that can help me work out the knots.

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Alden, do search on google for Mobility WOD.

Dead lift day : 5X375, 3X 420, 1X470 (3 reps completed)
Assist: 5X10X275.
5X10 KTE on rings.

Walk 2 miles.

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[QUOTE=Pat Quigley;1048316]Alden, do search on google for Mobility WOD.

Dead lift day : 5X375, 3X 420, 1X470 (3 reps completed)
Assist: 5X10X275.

[/QUOTE]

Pat - Awesome numbers on the deadlifts! Nice work.

Roger on the Mobility WOD; I'm there every day. I was doing the shoulder and joint stretches daily but stopped a day or so ago. I found that my pain was worse after stretching and also that that the prevailing wisdom in treating shoulder trigger points is stretching and exercise should be avoided until the trigger points subside. Am hoping that a few days off and continued attention do the trick.

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Pat--those are big numbers!!!

As for me I am Away from my home Box and area for 4 days (packed my gym bag, an abmat, jump rope, 53lb KB and planned on running (rain or shine)
Started the day today with 'Painting cabinets for Gram' ;) as a warm-up
than stretching!

I was fortunate to be offered the opportunity to drop into Jogo Bellingham CF and workout with them.--fun stuff.
(Participated in a team of three) WOD that was a good one!

WU: sled push High/Lo 20yd up/20bak--DU practice, Shoulder mob, Lunges
Team WOD- My (contribution)
1min work each team member-for total Score
15ft rope ascent=3
Sled Push=3rds
10#sledge on tire-20 ea arm
250#tire flip=15
GHD back ext=45
Spin bike for Cal=30cal
(hope to get a 3-5mile run in tomorrow)?

Alden, After separating my Shoulder in August and minor tearing about every tendon, ligament in my shoulder, I did (no overhead lifting for 4months) then only what didn't hurt, used ice nightly and a lot of light mobility (scarecrows) it was only 6 weeks ago that I started doing pullups (unassisted) till it got painful and things like wallballs (with 14lb ball). The Open WOD's were the first actual RX weights I did! (I am still taking it really gradual and doing a lot of light mobility stretches each workout--(Smart to take it slow)---

Have a great WE friends!