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today did my interval work with fins and kick board in a different fashion from the freestyle:

3X50 kicking w. 15 sec. rest in between for 4 rounds. Each round separated by a gentle 50. It just took an additional 50 to get the heart rate pounding up.

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8/14 Hotchkiss Mountain Re-do. 7.2 miles; 2600' elevation gain (9100' start/ 11,700' at the top) (error in previous post about max elevation)

8/15 Dual sport ride. 70+ mile ride with 45 miles of dirt. Lake City to Slumgullion Pass, to Cathedral (ghost town) to Los Pinos Pass, to Powderhorn and back to Lake City.

8/16 Mountain bike ride. 3 laps around Lake San Cristobal and part of the Alpine Loop. 20+ miles, 2100'+ of elevation gain.

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@Pat, oh I hate those fin and kickboard sessions, they make my calves cramp...

Sunday August 17, 2014

Some stretching

21 minutes of continuous activity with light kettlebells and a roller wheel (which really gave my back a good stretch)

some HSPU skill practice, some false grip ring pullup practice, some dip practice.

Overall an easy day.

Watched Tim complete swings 2001-2500 of the 10k kb swing challenge. The kettlebell looked a little heavier today...

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8/17 Hike to Water Dog Lake. 9 miles. 2,500'+ elevation gain. Max elevation 11,100'+. 2.3 mph average.

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nice work as usual guys!!!

friday

powerlift total

back squat 377.5 pr
bench press 220 (post shoulder surgery pr)
deadlift 421.5 pr (heather one of the gym owners was watching this one and convinced me to do one last one for the heart....got 430lbs up)

total 1019 lbs

preped food for bike race tomorrow

saturday....hung over

annie

100 cal ride on the ayiredyne
100 sit ups
100 squats
100 cal row

21:38....felt much better

cooked 70lbs of talipia for 180 mountain bike racers hungry for fish taco's....done with mountain bike racing for the year :pepper:

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good to see you all around.

Wendler Shoulder Press day:
5X 145, 155, 160.

3X10 X 105 jerk
3X10 KB swing, 1 Pood.

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Impressive stuff guys!!!

[B]WU:[/B]
400m run
100+ SUs
10 Leg Swings (each leg, both directions)
10 air squats
5,4,3,2,1 Pull Ups
10 Burpees (Yay! Burpees!!)
10 45# Presses
10 45# OHS

[B]WOD:[/B]
15 min: Clean and Jerk up to a heavy single
15 min: Snatch up to a heavy single
For Time:
100 Hand Release Push-Ups
200 AB Mat Sit-Ups
300 Air Squats
Break up as needed

165# C&J
105# Snatch
23:41

[I]Tried 175# for the C&J's. I backed off & got 165#. I got 105#, but I couldn't get 125# :mad: I broke up the Metcon into 10 HRPUs, 20 Sit ups, and 30 Air squats. My knee hurts! :rolleyes:[/I]

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@Cliff, nice total!

Monday August 18, 2014

Mobility

Snatch Practice
went 10 for 12, up to 155 with the two misses at 160

C&J Practice
went 12 for 12, up to 215

Walked 3.8 miles (this was extremely painful for the last mile)

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last nite


Mega Bow Box Squat: 10x2
*50% 1RM + 25% bands
**squatting to a box 16 " box 90 lbs in plates

AMCAP in 1min.:
Airdyne 34 cals....just about killed me


Nancy
5 rounds for time of:
500m Row
15 Lateral Wallball (20)

16:09

Ext. Rot. Band Pulls: 4x20/s single red band

5 rounds of:
20 Hollow Rock
10 Toe Touches

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[B]WU:[/B]
500m row
100+ SUs
10 leg swings
10 Air Squats
10 Push Ups
5,4,3,2,1 Pull Ups
Mobility work

[B]WOD:[/B]
10 RFT:
10 HR Push Ups
100m sprint
90 sec rest between rounds

21:00

[I]Hand Release Push ups? Again? Actually, they weren't that bad. I didn't kill myself on the sprints, but I could feel them later today![/I]

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Still sore from the last two days!

[B]WU:[/B]
400 m run
10 leg swings (each leg, both directions)
10 Push Ups
10 45# Presses

[B]WOD:[/B]
For Time:
75 Double Unders [I]Subbed 225 SUs.[/I]
65 Air Squats
55 Pull-Ups
45 AB Mat Sit-Ups
35 Overhead Squat (#75/45)
25 Summo Deadlift High Pull (#75/45)
15 Over the bar Lateral Burpees (Yay! Burpees!!)
5 Muscle-Ups [I]Subbed Jumping MUs[/I]

25:37 at 5 JMUs
26:07 with 10 JMUs

[I]This was a LOT of work! The Air Squats were brutal and while I was able to do several subsets of 5 pull ups in a row, I was down to 1 at a time by the last one![/I]

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Hey Bill, good work on the "grinder".

Yesterday was wave 2 of Wendler BS: 3X 255, 270, 290.
3X10 leg curls
3X10 leg press

Today I did freestyle intervals in the pool.

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Thanks, Pat!

[B]WU:[/B]
400m run
100+ SUs
10 Leg Swings (each leg, both directions)
10 Air Squats
10 Push Ups
5,4,3,2,1 Pull ups

[B]WOD:[/B]
For Time:
10 Thrusters (#95/65)
1 Back Squat (#95/65)
9 Thrusters
2 Back Squat
8 Thrusters
3 Back Squat
7 Thrusters
4 Back Squat
6 Thrusters
5 Back Squat
5 Thrusters
6 Back Squat
4 Thrusters
7 Back Squat
3 Thrusters
8 Back Squat
2 Thrusters
9 Back Squat
1 Thrusters
10 Back Squat

14:51

[I]This was a scorcher!! The thrusters were brutal. I had to break up the thruster reps into subsets until the last 3 rounds. The back squats were a rest, but I could feel them by last two rounds. I guess I could have gotten a faster time if I could've kept holding on to the bar. Still, I wasn't the slowest time on the board.[/I]

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Hey Bill, actually, all your WOD's seem like grinders to me! Pretty good time on that last one.

Bench day for Wendler Wave 2:
3X 185, 195, 210.

Assistive:
3X10 bend rows 185...205
3 rounds not timed: 5 dips/5 pull ups.

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Friday August 22, 2014

Walked 2 miles


Saturday August 23, 2014

CrossFit Mobility Cert (didn't meet my expectations)

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Sunday August 24, 2014

Watched KB swings 4001-4500 of the 10k KB challenge by my training partner. His KB seems to be getting larger...


Did 20 minutes of constant motion under light tension.
5x65# deadlifts, 10x10#kb curls, 10x10#kb presses, 10x10#kb snatches, 10x10#kb swings, 3 pullups, 5 rounds.

GHD stretching.

10 TGUs with 10# kb

The 10 pounder was perfect for rehab. Enough to get me sweaty and to pay attention, not enough to re-injure.

So I think I've decided to go back to my split style of movements.
The Oly shoes and squats are just too much on my hips and pelvis.
I went looking for instructional videos and found these three amazing videos.

[url]https://www.youtube.com/watch?v=h32BVGSIhSs[/url]
[url]https://www.youtube.com/watch?v=jXZ3LtRVdig[/url]
[url]https://www.youtube.com/watch?v=t3KkZfRCuPs[/url]

The third lift is practically unbelievable! Watch his left hand. It starts out in reverse deadlift and he has to flip it to catch it at the top!!!

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Monday August 25, 2014

Warmup
Goblet squat hold, pass throughs, hip flexors, ankles, walking lunges, overhead walking lunges.

Snatch Practice
10xPVC
10x31#
10x65#
5x95#
5x135#
1x140#

Did all these split style wearing sneakers, instead of squat style wearing Oly shoes. This was MUCH easier on my hips and back.

Snatch Deadlifts
3-3-3-3-3
135-185-185-185-185

Am going to go back to single lifts on single days during the week with an accessory and then try for training weight on Saturdays with my coach.

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Deadlift day. 3X 275,300,320.

Assistive exercises: 5X10 leg presses, 5X 10 hamstring curls.

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Pat, They sure grind me down!! ;)

[B]WU:[/B]
500m row
100+ SUs
10 Leg swings
10 Air Squats
10 Push Ups
5,4,3,2,1 Pull Ups
10 Abmat sit ups

[B]WOD:[/B]
5 rounds for time:
10 wall ball shots (20/14)
15 toes to bar
400m run with a kettlebell (53/35)

Rx
38:31

[I]I knew this was going to be bad when the times on the board were above 23 min!! One of the guys was in the middle of it when I got to the box. It looked tough. He told me to hoist the KB on my shoulder & walk. I did the 1st set of WBs straight, but the TTBs went in 4 subsets. The KB runs(walks) I was able to carry the KB on my shoulder for about 100m (a lap around the Basketball Court). I shifted the KB while on the run. I could feel my hammies by the end of the last round! Slowest time on the board, but at least I got it done!![/I]

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great work as usual guys! like i expect anything less

busy few days, mechanical problems on 2 vehicles and just plain life......

last nite


Mega Bow Box Squat: 8x2 red bands 170 lbs total wt


Concentric Good Morning: 3RM 150lbs

SS Step-ups: 3x10/s 150 lbs

Dimel Deads: 2x20 135lbs

3 rounds of:
1/2 GHD Sit-up Hold
1:05, :46, :39

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Tuesday August 26, 2014

Rowed 2.5k in 13:45

Without stopping, except to move from station to station
Bench press 25x45#
10 walking lunges holding 10# in each hand
Bench press 25x65#
10 walking lunges holding 10# in each hand overhead
Bench Press 25x95#
Leg press 25x100#
Bench press 25x115#

Then I walked up the 5 stories from the gym in my building to my condo.

Tomorrow am going to practice split cleans, split jerks, and clean grip deadlifts. (did split grip deads yesterday)

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Nice job Cliff & JT!

[B]WU:[/B]
400m run
100+ SUs
10 Leg swings (each leg, both directions)
10 Air squats
30 sec fingertip plank progression holds
10 Push ups
2, 5, 4, 3, 1 Pull Ups
Burgener warm up

[B]WOD:[/B]
10 rounds for time:
5 overhead squats (135/105)* [B]95#[/B]
10 kettlebell swings (53/36)
15 AbMat situps
*Do not use a squat rack. Clean or snatch from the floor.

20:36

[I]Most of the guys on the board did 95# or 115#. 95# seemed a good way to go. I power snatched the 95# & the OHSs didn't bother my wrist. But I could feel my back in the later rounds. This was a just keep moving WOD.
I wasn't the slowest time on the board. [/I]

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last nite due to a meeting running way over time so i could not get home to getso i counld not get home to get my gym bag that i left sitting in the middle of the driveway when i left for work. i had neither my regular workout kit nor my pre work out drink :censored: so i did my wod in my carhart work jeans and a borrowed pair of running shoes.

christene

3 rounds

500 m row

12 body weight dead lift (235)

21 box jumps 24"

14:59 at least i got an RX beside my name :pepper:

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@Cliff, adapt, improvise, overcome, well-done!

Wednesday August 27, 2014

Goblet squat, pass throughs, walking lunges, walking overhead lunges

split clean and split jerk practice.

Got some decent weight overhead.

Need to drill using the heavy weight as a ceiling that I push against to get myself low, rather than trying to push the bar up, I need to push myself down then just stand up!

Julie Foucher was training by herself at the same time I was training by myself, she's a very interesting person to talk to.

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Awesome job Cliff!!

JT, that is so cool!!

[B]WU:
@ the base "Globo":[/B]
.3333333 mi. run
100+SUs
10 Leg Swings (each leg, both directions)
30 sec fingertip plank hold progressions
10 Air Squats
10 Push Ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
AMRAP 25 min:
50 double unders [I]Scaled to 159 SUs[/I]
40 ab mat situps
30 pull ups
20 deadlifts (185/135)
10 bar facing burpees (Yay! Burpees!!)

2 rounds

[I]I knew this was going to be a grinder! I got an IM about the WOD before I attempted it. The good thing is that the Pull Ups went easier than they have been in the past. The DLs were tough after the Pull Ups. I NEED work on my DUs!! :D[/I]

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really great Cliff. Like the spirit.

Back at Tribal Crossfit midday. I can grunt again, use chalk, and drop the weights as needed.


Wendler , Wave 2, Shoulder press
3X 135, 140,150

Assistive: 3 rounds w. 1 minute rest in between 5reps pull up/dip.
3X 10 105# w. chains, fast reps, 1-2 minutes rest between sets.

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thanks guys.......

last nite


Bow Bar: 1RM red bands 180 lbs

DB Floor Press: 3x8 30-35-40
*1min. rest between sets

Bamboo Bar Bench: 3x20 16 kg kb's red bands
*close grip

DB Rollbacks: 100 *on floor 5lb dbell

Ring Rows: 100

woke up this morning knowing i did an upper body work out

go out and play today.....:D

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Thursday August 28, 2014

Rest Day

The Thursday and Friday before Labor Day are two of my favorite days to live in downtown Cleveland. The Air show is sat/sun/mon over the labor day weekend, but on Thursday and Friday the Blue Angles and other jets practice over downtown. They buzz between the buildings and do all kinds of crazy things. It's very exciting.

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[QUOTE]I can grunt again, use chalk, and drop the weights as needed.[/QUOTE]
Awesome Pat!! :D BTW, nice work on those presses!

Nice WOD Cliff!! I'll try to take your advice!!

JT, Enjoy your rest day!!

[B]WU:[/B]
400m run
100+ SUs
10 Leg Swings (each Leg, both Directions)
30 sec Fingertip Plank progressions
10 Push Ups
5,4,3,2,1 Pull Ups
10 AbMat sit Ups
10 45# Presses

[B]WOD:[/B]
"Elizabeth"
21-15-9
135# Cleans
Ring Dips

11:21

[I]I've got a contentious relationship with "Elizabeth". This wasn't the fastest time I've done it, but it was Rx! I met one of the firebreathers finishing up & we discussed the WOD and CF. One of the guys in the box asked me if I would take up programming WODs for CFWP since the guy who's doing them know is deploying...:yikes: I know enough about CrossFit to be dangerous. Not sure I know enough to do justice with the programming.:rolleyes:[/I]

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@Bill, a "contentious relationship" with Elizabeth? Well said. Might have to steal that for an upcoming book!

Friday August 29, 2014

Simulated Oly Comp

Snatch warmups
One attempt at 135, 145, 155, made all three attempts

C&J warmups
One attempt at 205, 215, 225, made all three attempts

Given this result, I think I am going to compete tomorrow at the Speed Shop Open. I don't know if I can get the 182kg total needed to qualify for the 2015 Pan Ams, but will give it a shot. May take a more aggressive approach to opening weights as an experiment.

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Bill, kind of surprised you are not at least level 1 certified. Great experience if you have not taken it.

Wendler Wave C: back squat

5X240
3X270
1X305
Felt good. Strength starting to come back.

Assistive: 3X10 Knees to elbow
3X10 BS w 185 and chains for speed.

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A good day lifting at the Reaction Krav Maga + CrossFit Speed Shop Open today. Thanks to the Speed Shop and all its volunteers for putting on a top notch meet. Thanks also to Coach Daniel Bell and Coach Mike Walker and Coach Kat Lee for such excellent game day management and help learning to lift. Thanks also to Coach Carl Dei for keeping an eye on me during the week at CTown CrossFit. Had a career day going 70-74-78(Pr) on the snatch and 104-107-113(PR) on the C&J for a PR total of 191. This meets the qualifying standard for the 2015 Pan Am Games in Puerto Rico next June and is a big step towards my goal of qualifying for the 2016 World Championships. There's still a long way to go, but every step forward is a step in the right direction. Congratulations to all the Rubber City Weightlifting crew who lifted some serious weight. See you next Saturday.

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Sunday August 31, 2014

Some warmup, then 30 minutes of:
20 box ups
T2b, pullups, pushups

Ankle mobility (ouch)
Psoas mobility (double ouch)

Watched Tim grind through another 500 KB swings in the 10k KB swing challenge. He's rounded the far pole and is headed for home, one grinder at a time.

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Sunday August 31, 2014

PM Session

Walked one mile around the farm. For the first time in weeks (months?) my leg did not fall asleep and my back only complained without actually hurting. Things are looking up.

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Monday September 1, 2014

Watched Tim "Labor" through a tough training day and get KB reps 6001-6500. Only 3500 to go.

Regular Warmup
(pass throughs, goblet squats, walking lunges)

snatch practice
15x65
15x95
1x115
1x145

snatch grip deadlifts
10x145
10x175

A good day greasing the groove with lighter weights after Saturday's mega comp.

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great work as per usual guys

friday

20 minute amrap

2 150 bench press
4 225 dead lift
8 20 kg kb swing

21 full round or 294 reps

saturday

10 rounds 40 m. out and back prowler
10 air squats

12:08

sunday

load in van and then hand split about 1/4 cord of b.c.'s best fir tree's

monday

2 hour mountain bike ride w/good buddy i hardly saw over the summer....we are going to make riding at least one day a week in the fall a priority...even if it means having to get our bikes set up with lights so that we can night ride

all in all a great last long weekend of the summer. on more day at the gym and then off for a 6 day fishing/camping trip to the octopus islands [url]http://www.env.gov.bc.ca/bcparks/explore/parkpgs/octopus/[/url] (wfs) with a good buddy in a 14' zodic, all our gear and no electronic communication devices at all :pepper:

our goal for the trip....1 fish as neither of us have gone fishing in over 20 years......

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Tuesday September 2, 2014

While remaining in constant motion:

25 bench press at 45#
25 back squats at 95#
25 lat pull downs at 45#
25 situps
10 back extensions
25 bench press at 95#
15 back squats at 185#
15 lat pull downs at 75#
25 situps
10 back extensions
10 bench press at 145#
10 back squats at 245#
10 lat pull downs at 115#
10 situps
10 back extensions

a nice little circuit in between snatch day (Monday) and C&J day (Wednesday)

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[QUOTE=JT Kalnay;1241083]@Bill, a "contentious relationship" with Elizabeth? Well said. Might have to steal that for an upcoming book![/QUOTE] JT - It's complicated!! Feel free to use it! ;)

[QUOTE=Pat Quigley;1241101]Bill, kind of surprised you are not at least level 1 certified. Great experience if you have not taken it.[/QUOTE] Pat - I haven't had the time nor the wherewithal to make it happen. Two days on a weekend is tough to squeeze in. :shrug:

Hope everyone had a great labor day! (Or labour day, Cliff) I spent Friday buying a house at the local Sheriff's auction, got stuck for ~20 min in one of the county building's elevator with my wife before being rescued, and spent the rest of the weekend starting the clean out of the property.

[B]WU:[/B]
500m row
100+ SUs
10 leg swings (Each leg, both directions)
30 sec Fingertip plank progressions
10 Push ups
10 AbMat situps
10 45# Presses
10 45# OHS

[B]WOD:[/B]

‘Daniel’

For time

50 pull up

400m run

21 thruster (95)

800m run

21 thruster

400m run

50 pull up

Rx

35:34

[I]I clipped 1:14 off of my last attempt on 11 April 2014! The pull ups were still tough, but I was able to do them in subsets of 5, 4 or 3 reps. I ran at YOMP (Your Own MIlitary Pace) and I did the thrusters in subsets of 3, which helped...[/I]

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bill.....always an adventure at the sheriff's office eh? :D

last nite

1 rm bench press 1 board 1 set 5/8" chain 145lbs

4 x 20 ext. rotation single red band

3 x 10 dbell bench press 30,35,40

21-15-9

135 lb bench press
90 lb wide mag grip row

3 x 50 red band pull apts

whooooo hoooo off shortly for 6 days of fishing, camping and just hanging out in the wilderness of the west coast of canada.

keep up the good work guys and catch you in a week......

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Wednesday September 3, 2014

Warmup
Lots of squats, walking lunges, and ankle work.

C&J
10x65
10x95
5x115

Just trying to move perfectly today. My back was a little tender so I didn't want to go heavy so I focused on feeling every part of the movement.

Rest day on tap for tomorrow.