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Happy Veterans Day.....
[SIZE="5"][B]THANK YOU FOR SERVING[/B][/SIZE] :)

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Mon 11-7-11 WOD: 2 rounds
Row 300
20 PP 65#
Row 300
15 PP
Row 300
10 PP
Row 300
5 PP

Scaled weight too light (65#) so did two rounds 16:58

Wed WOD: Grace w/115 lbs. 5:26 (30 C & J)

Happy Vets Day to all!

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Happy Vet's Day. Are you all enjoying a Hero WOD today?

John Scott welcome back. Did you find or start an affiliate overseas?

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Happy Vet's Day

Good to see you Pat.

Yesterday's WOD:

Push Press 3-3-3
Then..
21-15-9
Wall balls 30/20 10′/9′
C2B Pull-ups

I did 95/135/140 on Push Press....very pleased.

Took me 8:03 to finish that Wall Ball/Pull-Up WOD....got to work on my kipping...just falls to heck when I get fatigued.

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thank you vets!!!

HERO WOD "NUTTS"....from crossfit vancouver, b.c. (slightly modified due to shoulder issues)

10 incline push ups
15-250 dead lift
25 30" box jump
50 ring row
100 20lb vest squats
400 4" box jumps
400 m. run w/45 lb plate

27:57

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11/12
Team WOD 3- 4 man team WOD
our team finished 3rd

m/57/180

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[B]11_13_11 Sunday[/B]
cranky. no place to train; freaking cold out; not a good jerk workout.
warmup of sorts

[B]Power Clean[/B]
35kg/3 (75#)
40kg/3 (90#)
44kg/3 (3 - 100#)
all easy
[B]Clean & Jerk[/B]
35kg/2+2 (75#)
40kg/2+2 (90#)
44kg/2+2 (100#) 2nd jerk forward
50kg/2+2
50kg/1+1 (4) This was a problem 2+2, cant really jerk at home anymore, I did get some in at 50 w/1+1, have stall mats but still need plywood or Ill break the deck. :-(
[B]Clean Pull from Hang[/B]
50kg/4 (2)
57kg/2 (3 - 125#)
[B]Clean Lift Off[/B]
62kg/3 (135#)
69kg/2 (3) (the 69 - 150# - didnt seem that heavy, low back is feeling it now)
[B]Backsquat[/B]
50kg/2
57kg/2 (4)

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I was inspired by the Santa Barbarar marathoners and ran the farthest I've run in 30+ years. 10.2 km/6.3 miles in 67:03. (Would have been faster but for two red lights and one full bladder.) [url]http://www.mappedometer.com/?maproute=55316[/url]. (WFS)

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nice to have 2 days off. went for a 6 k.m. hike in the sleet yesterday just to get out and do something.

tonite

buy in

2x20 dimper deadlifts 155lb
30 incline pushups
farmer carry with odd objects around the gym

bench press 3-3-3

135-155-165 (which i was really happy about as my last 1 rep max was 165. my shoulder felt o.k. afterwards as well but i definatly noticed an ache on the last couple of reps)

then 3 1/2 rounds

20 m farmers carry 195 lb per side (this was done 4 times)
10 - 30" box jump (this was done 3 times)

3:38 the last couple of box jumps were super sloppy but got them done.

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[QUOTE=Cliff Miller;1003929]william i did you rowing ladder tonite it was pure evil but in a good way:D

you were right the middle is the worst with the 20 and 30 second recoverys. the 40 and 50 seconds were almost o.k.

did 3028m.

can not believe how much i was sweating after only rowing for 10 minutes.:)

what's next?[/QUOTE]

Cliff - what a rockstar!! One of my buddies blasted the 1st min & did 300m, he was trashed for the rest of the WOD. You, sir, are a beast!!

Pat - Hope you're doing well.

Claw, awesome work on that run!!

Heard from my buddy with the diverticulitis. He had surgery for an intestinal blockage & they elected to reconnect everything. Good news!! His Doctors & wife believe that he wouldn't have come through this if he hadn't been CrossFitting!

[B]WU:[/B]
400m run

3 rounds:
5 K2E
10 Push Ups
10 Sit Ups
15 air squats
30 sec Samson Stretches (each side)

[B]WOD:[/B]
KB Deadlift (2 KBs) 5-5-5-5-5

1st set on floor
2nd set on 25# plates
3rd set on 45# plates
4th set on 45+10# plates
5th set on 45+25# plates

2 2 Pood KBs