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3/26 WOD

1 Clean and Jerk (135#/95#)
1 Round of Cindy (5 pull ups, 10 push ups, 15 squats)
2 Clean and Jerks
1 Round of Cindy
3 Clean and Jerks
1 Round of Cindy
...
All the way up to 10 Clean and Jerks, finish with one last round of Cindy.
(Programmed by Zeb)

38:37 as Rx’d.

Am I the only one who noticed this is nearly two full Grace’s with a half Cindy mixed in for fun? And squat cleans, too, not power cleans? And each round there are MORE squat cleans? Made it through the round of 6 with legitimate squat cleans, then transitioned to power cleans plus front squats, because front squatting out of the squat clean catch was just too deep and too much. Each of the cleans was done one at a time. Did all Cindy sets unbroken.

That’s 55 squat cleans @ 135# plus 50 pull ups plus 100 push ups plus 150 squats for those of you keeping score at home.

Claw

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Good job everyone on the Open.

3/25/2012 Shoulder ROM and road bike ride (23 miles)

3/26/2012 Deadlifts

Warmup: 100 single unders; Abmat sit-ups/ back extensions/ 35# KB swings10X3; shoulder press 45#X20X3; pull-downs 65#X20X3

Workout: Deadlifts
45#X10
135, 205, 255, 290 (PR) X5
185 X 10

Cash out: Double under practice. Managed ten of them today. Felt like I was on fire. ;-)

Managed to overdo it on my shoulder during my workout a couple of days ago. Going to back off to things that I know don't bother it in hopes that whatever I did is not permanent.

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got to catch up on posts:

Saturday, 120324:
Strength: Press: 3X145,165,185

WOD: Group of 3 or 4. AMRAP for 20 minutes:
rope climb
sledge hammer
flutter kicks
Snatch w. 45# plate.
200m run/walk w. 60#sand bag.

Rules: sand bag carrier completes the 200m and everyone in team switches.

366 reps. Fun,fun,fun

Monday, 120326
Strength: Back Squat: 5X 265, 3X315, 1X355 (3R's completed).
5X10X225.

still sore from 5 mile walk yesterday--needed allot of mobility work to decide whether I would lift today or not.

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[QUOTE=Helen M Brennan;1046231]Tue:
WED:
CF Total:
back Squat 55kg ( PB
Shoulder Press 32.5 kg ( should have gone for 35kg instead of 37.5 which i failed)
Deadlift: 67.5pb
105kg sad sort of total but it is a total.

helen[/QUOTE]

gosh it was a sad sort of week.. i cannot do simple addition...my total was 155kgs not the 105.. well at least it is 50kg greater
now back to school for some arithmetic

cheers

H

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Cliff, Claw, What's this with those ladder WODs?!?! Awesome Jobs BTW!!

Helen, My plan is to Kick @$$ & Take names!! :D (DU & Pull Up Practice!!) New bracket this year yet some challenges!

Everyone - NICE Work on 12.5, Dirty Fran!!

The Afterburners came in 9th in our region! So we're going to the regionals!! 2nd year in a row!!

[B]WU:[/B]
400m run
3 rounds
10 Air Squats
10 Hollow Rocks
10 Supermans

Mobility stuff [I]Could REALLY feel it with my squats!![/I]

[B]WOD:[/B]
5-5-5-5-5 Back Squats

185#-205#-225#(3)-225#(2)-185#
[I]
205 was a 5 rep PR. Last time I tried it, I only got 2! At 225, my right knee started feeling weird & I couldn't finish the 4th rep, the 2nd attempt wasn't any better. Good thing that without the weight, my knee felt better & the last set of 185 was easy. Better safe than sorry!![/I]

[B]AfterWOD: [I]5 hours later[/I][/B]
500m row
50 walking lunges
600m run
[I]Could feel my knee! A little DOMS.[/I]

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Hope everyone had as much fun with 2012 open as I did, I didnt fair as well as I would have liked. but at the end of of the day we are just working out, thats not to say however that I don't plan to train and bust my *** for next years open

3/26 wu run 1200m
skills work and pushups
and DUs

WOD 6 rounds
10 SDLHP @ 95
10 ring dip
10 lunge each leg
10:53

m/57/180

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I get to wordy to try to keep up with everyone!!

The obvious sentiment is that we all had as much fun as a bus load of 1st graders at the amusement park!--:pepper:

I trained my Bride at home this morning introducing the Medicine ball Cleans, Burgener WU and did 3 times 2min DU practice (mostly SU/Change of pace and jump height intervals) Later today went to an across town Box to WO with a husband/wife couple that I introduced to CF.--
WU-Hang from Rouge PU station and work way around the perimeter (harder than it looked)
40ft-bear crawls-20forward/20 backward
BS-1rep max (10 min time limit)=235#

WOD
3rds for time:
10-Body Weight Rows
8-HSPU (scale to pike on 30" box)
5-Split DB Cleans each arm(35#)
Time: 5:50
cashout-3 times Max Pull-ups: 22,18, 17-

John--You did well my friend!!--I am with you let's give it $#%$^ all year and kick butt in the 2013 open!

Claw--that is an amazing WOD--copied and printed that for future Get-r-Done WOD!

Pat--If I did your Lifting routine (I would be hitch hiking instead of walking):yikes:

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+1 on Tim's comments to John, Claw and Pat. All of you are kicking butt!

3/27/2012 Row and Squat Cleans

Warmup: shoulder mobility and ring dip ROM; Abmat sit-ups, back extensions, pushups, 35# KB swingsX10X3; assist pullupsX14X3

Workout: 3 RFT
Row 500m
45# squat cleans X10 reps
12:10

Cashout: t-spine mobility, PVC OH squats

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Bill H - Nice work on the squat PR!

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[QUOTE]+1 on Tim's comments to John, Claw and Pat. All of you are kicking butt![/QUOTE] What Alden said!! :D (Nice WOD yourself!)

[B]WU:[/B]
400m run
3 rounds of Cindy

[B]WOD:[/B]
10 min AMRAP
4 HSPUs [I]Used the AbMat as a target.[/I]
8 Hang Squat Clean Thrusters, 75#
16 KBS 1.5 Pood

3 rounds

[I]Felt tight with the HSPUs. (NEED to do those more often!) Hang Squat Clean Thrusters went ok except for the few where I just did the clean. :rolleyes: It was a light weight so form was KEY!! I need to keep on exploding with the hip![/I]