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12/22 Deadlifts
WU: Row 1km; pull-ups 4, 7; air squats x10

Workout:
Deadlifts 60, 70, 85 x5/ 100, 115 x6/ 120 x20
Goblet squats 35, 45, 56 x15
KB swings 35 x100 (3:18)/ 45 x10

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@Alden, nice job on the 100 KB swings!

Monday December 22, 2014

Snatch Practice At Rubber City Weightlifting
Mobility
Snatch Warmup

3x40kg
3x45kg
3x50kg
2x55kg
2x60kg
1x65kg
1x70kg
1x75kg
1x81kg (PR!!!!!)
1x82kg miss
1x70kg

Clean Support Practice
1 minute and 10 3" front squats under 45#, 135#, 225#, 265#
265# felt like having a refrigerator on top of me...

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JT - I'm still SORE from the 100 GHD situps!! (Not as bad as Alden must feel after 100 KBS! (BTW, nice job Alden!))

Nice work Guys!

[B]WU:[/B]
400m run
100+SUs
10 Leg Swings, Each leg, both directions
10 Air Squats
32 sec fingertip plank
10 Push Ups
10 Bar Taps
5 Pull Ups
10 AbMat Sit Ups
10 Burpees (Yay! Burpees!!)
2 Handstand Kick ups

[B]WOD:[/B]
15 Min AMRAP
10 reps 75/45 lb- Sumo Deadlifts
15 reps 75/45lb Shoulder to Overhead
10 reps 75/45lb front rack step-ups 18 in box

Rx
4 rounds + 10 Sumo DLs + 15 Shoulder to Overheads + 2 front rack step-ups

[I]The Sumo DLS were the rest part of this WOD. I was stunned at how tough the step ups were! They were almost as bad as box jumps! I tried to use both knees, but my right knee was weaker than the left. I had the 2nd lowest number of reps on the board.[/I]

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great work guys!!!!

last nite while everybody else was doing the 12 days of x mas....which i kinda missed doing even though every year i had done it i messed up the workout very badly ..... :rofl:


Multi Grip Bench: 3-3-RM (3 or more) 155-175-190 for 7 reps
*or 5 # from Oct. 25th 2014

Ext. Rot. Band Pulls: 4x20/s

1-1/2 Rep Bench: 6-6-6 95-115-135

JM Press: 10-10-10 20 lb dbell

Seated MAG Grip (M) Row: 8-8-8 90-110-125

Ring Row: 3x10
*make these hard

Seated Rear Delt.: 10-10-10 12-15-20

Front Raise: 10-10-10 (plate) 10lb plate each hand

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12/23 WOD
The 12 Days of Christmas – CPC Style
12) Squats
11) Double Unders
10) DB Push Press
9) Box Jumps
8 KB Swings
7) Knees to Elbows
6) Burpees
5) Pull ups
4) Ring Dips
3) Weighted Sit ups
2) Handstand Push ups
1) Muscle Up
Round 1 = 12 Squats
Round 2 = 12 Squats, 11 Double Unders
Round 3 = 12 Squats, 11 Double Unders, 10 DB Push Presses etc.
36:30.

This was a long way from my best performance. I lost my double unders for pretty much the whole WOD, so I either struggled through them one at a time or substituted two-for-one singles. Russian swings the whole time @ 1.5 pood, and box step up starting about halfway through. Made just one attempt at muscle up but it wasn’t even close. Push presses at 35# dumbbells all went straight through, though.

I’m experimenting with intermittent fasting with no eating until noon, meaning I do fasted WODs, and I also think I’m coming down with a cold. Plus I just came back from two weeks of vacation. (Excuses excuses). Kind of a perfect storm of things that stood in the way of a great performance. Oh well, still a fun workout with lots of good cheer this morning.

Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/15903413049/[/url]

Claw

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@Claw, fasting until lunch means you miss out on a pound of bacon at breakfast. That's a life not worth living...

Tuesday December 23, 2014

Mobility Work
Rowed 5k in 25:04
Mobility Work
Overhead lunges

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:thanx: Guys. I like swings. ;)

@Claw - I tired the intermittent fasting for a while but came to the conclusion I couldn't comfortably get enough protein eating in the reduced window. I dropped weight quickly but some of it was lean body mass so I went back to three meals a day. That being said, the "holiday spirit" and "spirits" have added some girth that needs to go away.

12/23 OH Press
WU: Row 1km; pull-ups x5; OH press 45 x5

Workout:
Overhead press 50, 60, 75 x5/ 85, 100 x6/ 105 x8/ 60 x12
Weighted pull-ups (+21) 8, 8, 7, 7
KB press 35 x10x2/ 45 x6

Ran out of time to do swings. Skiing tomorrow and had to get the dogs to the kennel before it closed.

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great work as usual guys.

last nite



DBs on Shoulders Box Jumps: 2RM (24) 30 lb dbell each shoulder......was getting a little sketchy by the end and was tempeted to try 35's but thought i would listen to my inner voice for a change

Reverse Hyper: 15-15 (warm up) 90 lbs

SS Good Morning: 3RM 240 lbs

GH Raise: 3x5 these sure lite up the hammies

5 rounds of:
20 Hollow Rock
20 Abmat Sit-ups

Band Hamstring Curls: 100 average green band

then off to a buddy's to start the season off right.....to many wobbly pops last nite.....my wife and i sure are looking forward to january 1st so that we can get back on the clean food, no booze and normalcy. oh well i guess being good 49.5 weeks out of the year allows us to be bad 2.5 weeks.

merry xmas to all you guys. enjoy where ever you are ending up.

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Wednesday December 24, 2014, Christmas Eve

C&J Practice
Mobility, stretching, warmups

40kg x 3
50kg x 3
60kg x 2
70kg x 2
80kg x 2
90kg x 1
100kg x 1
105kg x 1
110kg x 1 (Yes!, my 4 heaviest lifts ever are 110, 112 (twice), and 113 (once))
114kg x 1 (miss, PR attempt)
80kg x 5

Then did jerk supports up to 120kg.
120kg overhead is really really really heavy

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Merry Christmas!
30 minutes box steps, 14" box
610

Have been doing box steps for years with using this method: step up with the left leg, lower down with the right leg, one rep. 10 per leg, then switch. For some reason today at 530 reps I decided to step up with the left leg and lower with the left leg, one rep. 10 per leg. Seems more like a lunge and seems tougher. This will by my new default for box steps.