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CrossFit Comp, Day One Summary

[url]http://jtkalnaynovels.wordpress.com/2012/10/14/crossfit-competition-day-one/[/url]

Thanks for all the well wishes. There were some real fire-breathing 50+ CrossFitters at the comp. One 50+ athlete did all 18 stations in the skills ladder, it was amazing and inspirational to see!

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JT- Awesome Job!! Sounds Like you rocked that competition!

JB - 19 rounds on Cindy is amazing - but not for a machine like you!! :D

Cliff - It was "Angie"! :D Still, Thanks!! Great work on the floor Press & bent rows! Good Luck on that bike race!!

[B]13 Oct:
[/B]
70 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!

[B]14 Oct:[/B]
DIYWOD Harriett:
21-15-9
Power Cleans
Burpees (Yay! Burpees!!)

Finished out 26 Burpees (Yay! Burpees!!) for today's 71 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!

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[B]WU:[/B]
400m run
Dynamic Stretching (~40ft):
Sumo squats
Walking Lunges
5 Inch Worms (2 Push Ups)
Butt Kickers (2)
High Knees (2)

Mobility WOD stuff

[B]WOD:[/B]
5 RFT:
15 Walking Lunges (75#) in Front Rack position
90 Single Unders (1st round was 15 3 SUs & 1 DU attempts)

9:51

[I]Scaled to 75# which took hurt my SUs. Was the 1st one in my heat. Felt good about that! (Kinda wish I went Rx @ 95# :shrug:) Good thing is that my knee felt good![/I]

Did 72 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!

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Hoog I'm so sick of doing Burpees YAY Burpees I got less then 1500 to go

Strenght
push press 3@95/135/155/185/ F@205
6x5 pullups @ 44
6x5 Bench Press @ 205
10-1
KB swings @ 70
elevated pushups

WOD 8:00 AMRAP
8 thrusters @ 115
8 Burpees YAY :pepper:
8 CTB pullups
3 rounds 4 thrusters
She's a Dandy

m/58/180

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tonite

10 135 lb bench press
10 full extension bench sit ups w/14 lb med ball
20 95 lb bench press
10 full extension bench sit ups w/14 lb med ball
30 75 lb bench press
10 full extension bench sit ups w/14 lb med ball

5:50

appointment w/surgeon 8:30 tomorrow morning for shoulder hoping for the best fearing the worst:confused:

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Cliff - Good luck with the doc.

10/14
Warmup: Row 700m; back squats 45, 80, 100, 120X5
Lift: Back squats 130, 150X5, 170X6
Cashout: 50 miles on the dirt riding some Colorado historic routes. A group of us rode Shelf Road (old railbed of the Midland Railroad between the mines of Cripple Creek to Canon City) and Phantom Canyon Road (the stagecoach route between Cripple Creek and Canon City). In some spots, the road is only one car width wide with steep cliffs and drop-offs. Definitely a concentration ride between controlling the bike in the rough stuff, enjoying the scenery and watching for oncoming vehicles. I was definitely wiped when we were done. Especially after the margarita when I got home. :)

10/15
Warmup: Row 700m; upper body mobility; shoulder press 45, 55, 65, 80X5
Lift: Shoulder press 95, 105X5/ 120X6
Assist: Pull-upsX3X10; 65# shoulder press X3X15
Skills: PVC snatch

Creaky today after yesterday's ride; slow to get warmed up...

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10/16
wu
pullups, GHD situps and Back Ext, H/C OHS Snatch with hook grip all @ 75
walking lunge

WOD 8 rounds 2:00 cap on each round rest with remaining time
5 squat clean @ 115
8 Burpees
:45 to :47 each round

m/58/180

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o.k. news from doc....she wants me to try physio for 3 months and has an mri schedualed then a re evaluation....so we will see what happens in the new year.

last nite front squat 2 RM 305 lbs

then bulgarian one legged dead lift spent 15 minutes and never really go the hang of them even after going from 135 lbs down to 95 lbs

then 5 x25 green banded good mornings

then with 10 other gym members food prep for our gyms 3rd birthday today. just over an hour to pep veggies/salsa/gaucamole for 80. in addition to the 4 pork butts cooked for breaky (my wife will kill me when she sees the oven this morning) and the 4 butts that are on the smoker for dinner tonite.

keep up the great work everybody.

alden....that sounds like an amazing trip....i lived outside of wonderland over by boulder for a year in the early '80s and loved it. little log cabin no running water no heat except for the wood stove. great county down there.

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Guys - Great job!! (JB- Awesomely close!!! Yay! Burpees!!)

Cliff - Glad to hear about the medical news!

Alden - Dittoing what Cliff says.

[B]16 Sept:[/B]
73 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge

[B]17 Sept:[/B]

[B]WU:[/B]
50 Push Ups
50 Sit Ups
50 Air Squats

100 SUs Attempts

[B]WOD:[/B]

800m run
75 20# Dumbbell Thrusters (Rx was Wall Balls)
800m run

14:19

[I]Running is running! Did the DB Thrusters in set of 15, counting down, which helped![/I]

74 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) Challenge!

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10/17
Front squat 3x 135 185 2@ 205
racked dl @ 315 3x5
DL @ 315 3x3

WOD
10-1
1-10
135 push press
T2B

Cliff good to hear the Doc's visit went well:thumbs_up
Alden that bike ride does sound like a great way to spend the day!

m/58/180