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04.14.13

The Dam

3x120 stairs
Walking, Walk/Run, Run

3 Uphill Sprints/65 yards at steep incline

1x120 stairs (walking)



04.15.13

Wendler 5/3/1
Month 2, Week 3
Bench Press Day

WARMUP
20 pushups
PVC Rollovers

BENCH PRESS
5x175
3x195
3x215

ACCESSORY
K-bell side presses at 35 lb. ea. arm
Plank

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Great work Guys!

Just kind of bummed out about the Boston Tragedy. :mad: Hope all our friends and relatives are safe!

[B]WU:[/B]
400m run
Dynamic Stretching:
Walking Lunges
Sumo Squat walks
Inch Worms (2 Push Ups)
Frankenstein Walks
Hip Openners
Hip Closers
PVC Dislocates

[B]WOD:[/B]
A. Squat Snatch 2,2,1,1. Rest 2 min

65#(2), 75#(2), 95#(1), 115#(f), 105#(1)

B. 20 Squat clean for time 185/105#

135# 3:04

+

5 min AMRAP
15 Wall balls
15 CTB chin ups [I]Did Pull Ups![/I]

20#

Did 2 rounds + 12 WBs

[I]Need a lot of work on my Squats! Was the heaviest in the class on the cleans, but was one of the 1st finished! WBs were done in two subsets & in sets of two on the 3rd. A good WOD![/I]

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4/16 WOD

A. 10:00 Practice: Muscle Up
+
EMOTM, 12:00
Odd- 10 KBS
Even- 10 KB Sumo Deadlift High Pulls
Rest 2:00 to switch
EMOTM, 12:00
Odd- 10 Dumbell Thrusters
Even- 10 PVC Situps
Coach's Notes: Weights chosen should be challenging but allow for sets to be unbroken

Got a couple muscle ups in the 10:00 of practice. Still missing more than I’m getting them. I really need to commit 100%; i.e. huge kip and arms in tight to body.

Was a little frightened by the prospect of using the 2 pood kettlebell for the swings and SDHP’s, but the 1.5 was too easy, so for the second and all subsequent rounds I did one-arm KB snatches (RKC style) instead of two-handed swings. Great idea!

Picked 25# dumbells for thrusters but switched to 35# before we started. 35# turned out to be too heavy, so for the second and all subsequent rounds I used 30#. They were still heavy but I really tried to get fully down into the squat each one. My left arm was starting to fail on the press the last couple reps of the last set.

Nice WOD, more fun than it looked on the board this morning.

Claw

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[B]WU: (At base Globo!:eek:)[/B]
.555555556 mi run
100 SUs
10 DU attempts
3 Rounds:
10 Push Ups
10 Janda Crunches
10 OHS (Wooden bar)

10 Box Jumps

[B]WOD:[/B]
TnG power snatch; 3 reps EMOM for 12 min (50-60% 1rm)
70#

+

For time:
20 KBS (2/1.5 pood) [I]Used a 75# DB![/I]
10 Calories rowing
20 Hand release burpees (Yay! Burpees!!)
20 power clean (135/95) [I]Used 135#.[/I]

5:34

[I]Tried focusing on snatch lessons from yesterday. My shoulder was SORE! There was an AMRAP Ring Dip Part of the WOD that I just couldn't do!! The time portion went well. During the power cleans, I was able to "Scare the straights" :D![/I]

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monday nite

in teams of 2

200 m. sled pull forward then backward (60 lbs on sled for me)

one person working one person resting for below

60 ghd sit ups (w/25 lb dbell for me)
120 hip extensions (w/25 lb dbell for me)

200 m. sled pull forward then backward (60 lbs on sled for me)

21:49


last nite

3 rounds

20 straight leg sit ups
20 ghd sit ups

lots of lite band and lite weight reps for shoulder

then

on the minute adding one

front lunge/back lunge/squat each side

made 6 minutes and my legs were like rubber

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Wednesday April 17, 2013

100# PR on front squat (245#).

Epic, finger-dislocating bail on 265#.

[url]http://jtkalnaynovels.wordpress.com/2013/04/17/dear-crossfit-improved-mobility-yields-100-pound-front-squat-pr/[/url]

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Awesome job JT!! Loved your description about your issue with the front Squat and how you fixed them!!

Cliff - great WOD!!

[B]WU:[/B]
Dynamic stretching
3 rounds:
Jumping over 3 18" box, Walking lunges, Bear walks
then
Sumo squats
Inch worms (2 HR Push Ups)

[B]WOD:[/B]
15 minute AMRAP:

10 KBS (2/1.5 pood)
10 Box jumps, (24/20)
10 Ring dips

6 rounds + 6 KBS

Cash out:
1 min ME Burpees (Yay! Burpees!!)

19

[I]WODs that seem easy, end up being brutal!! I've got sore shoulders!! :D[/I]

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04.18.13

Wendler 5/3/1
Month 2, Week 3
Squat Day

WARMUP
OHS w PVC

SQUAT
5x185
3x210
5x230

ACCESSORY
Tabata Flutter Kicks

New 1RMs for calibrating next month's weights: BP-225, DL-325, BS-260. These are probably all on the conservative side, but at my age and with the rest I am able to get, I want to take it slow as far as ramping up. Goal is 1000 CFT by end of year.

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last nite

saw physio....lots of shoulder exercises to start with

1 1/2 lb plate and 3 lb dbell and red rubber bands....guess you gotta start somewhere again.....

then

1 minute on
1 minute off
2 minute on
2 minute off
3 minute on
3 minute off
4 minute on

wearing weight belt loop a purple band over one foot through weight belt and loop around other foot. stand up and walk in place for above minutes.

had to lay on floor afterwards for a bit for hips to settle down. then went out for dinner with wife right afterwards and had to waddle out of sushi place. (not from eating to much but because my calfs had tightened up) still feel very sore in calf's. texted coach when i got home and all he said was he was making them more awsome. :D

then

3 x 20

decline situps

glad today is a day off

keep up the great work everybody

john...great goal..good luck with that i was on track for the 1000 lbs prior to being injured as well....you can do it just take it slow

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Thursday April 18, 2013

88F and sunny.

Went outside and rode my bike.

[url]http://www.mapmyride.com/workout/261799616[/url]