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Thursday August 15, 2013

Walked about 3 miles doing various errands around downtown Cleveland.

Then, 1 hour class with USAW @ Coca CrossFit in North Ridgeville. Spent the first half hour working on the power clean, then the second half hour building up to a 1RM on C&J (237#). Got some excellent personal instruction, will likely go back for more of these small group classes.

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great city JT

my grandparents lived there their whole lives and i lived there for a couple of years when i was real young. many fond memories.

tonite

powerlifting total

back squat

305-325-350

bench press

185-205-220 (f) got greedy on this one

dead lift

340-360-385

total 940.....i figure i left at least 20 if not 30 lbs behind.....but was overall happy with the lift since i have not really done any heavey lifting in a long long time

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Saturday August 17, 2013

Infinite amount of time to work up to back squat 1RM
10xPVC
10x45
5X95
5x135
5x185
3x235
2x275
1x305
1x325 (shed record) (so far the plan was going pretty g)

Then 20x135 (this is where my plan for the day started to dissolve, like my thighs and calves)

Had planned to do 13.2, 10 Minute AMRAP
5x115# sto
10x115# dead
15x24" box up (did 169 reps in the Open)

But... halfway through the second round, both my timer and motivation quit at the same time. So, I slogged through five rounds, decidedly NOT for time, and then bagged it.

Tomorrow will be a metcon day.

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SATURDAY– AUGUST 17, 2013


Strongman

20/10/5/10/20 for time: 16:26

KB GTOH@ 70#

Body Weight Back Squats @225

Pull Ups

( that last set of 20 was a killer)

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Sunday August 18, 2013

There was a real funk in the Shed this morning. After a few overhead movements and a few HSPU practices, I realized where the funk was coming from. Ask not for whom the funk tolls, it funks from thee....

Did some HSPU practice, got several three abmat HSPU.
One step at a time.

Then, completely butchered what was supposed to be:
50 double under buy-in
ten rounds of:
10x95# presses
10x45# KBS
50 double under buy-out.

I got to 49 dubs in about 2:30, but then simply could not get the 50th dub. I tried until 6:00 but couldn't get it, so I moved on to the ten rounds.

The ten rounds turned into 6 rounds, and I was spent and bent, so I bagged the 50 double under cash out b/c I wasn't able to get the 50th dub on the buy in. Why flog a dead horse?

So, then Tim and I alternated farmer's carry with 25# plates around the Shed. I had no idea you could actually go around the shed. I've been to the shed maybe a thousand times over the past decade and until today had no idea that the back wall of the shed was not on the property line, that there was a farmer's carry course that wound around the shed.

Anyway, after the farmer's carry (which are making typing a real challenge) I went back in the shed to try to get the elusive 50th dub. After about ten failed attempts Tim pointed out that the rope had actually gone under my feet twice and the dub was complete once the rope passed under the second time. Duh. This is how I'd "failed" on the 50 dub buy in about 50 times. So, the metcon was actually about 200 single unders, 49 double unders, and about 50 failed double unders that actually were double unders, followed by the six rounds of 10. Strange things happen when they turn off the oxygen...

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^^^^ OMG JT :rofl::rofl::rofl:

Thank you for making me spit my afternoon coffee out my nose...

I have those kind of days also, glad to know its not just me!

Love it.... Keep up the great work!

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MONDAY– AUGUST 19, 2013

Strength

Split Jerk From Rack- 8 x 3 @ work to 70%

WOD

10 Rounds:

1 Minute Push Ups with black band

1 Minute KB Swings @ 70

100 Meter Sprint

Score= Total Push Ups & Swings. I totally lost count about 5 rounds in.... This one was a killer!!!

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[B]08.17.13[/B]
Wendler 5/3/1
Month 7/Week 1
Shoulder Press Day


WARMUP
Shoulder and Behind Neck Presses with Oly Bar
PVC Rollovers

SHOULDER PRESS
5x95
5x110
7x125

ACCESSORY
Overhead Walks w/30# k-bells
(100, 70, 35 yards)
Incline Leg Raises



[B]08.19.13[/B]
Wendler 5/3/1
Month 7/Week 1
Dead Lift Day


WARMUP
Back Extensions
Horizontal Machine Rows
K-bell Swings

DL
5x235
5x265
6x295

ACCESSORY
Lunges
Incline Situps
Lat Pulldowns

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8/17.1 workout
Stroll through San Simeon

3.36 miles, 1:40.
WFS: [url]http://connect.garmin.com/activity/361747631[/url]

8/17.2 workout
2.5 mile stroll and canyon-scramble.

Among the stupider WOD's I ever did. Decided to go for a sunset hike through Cambria, alone, without my phone. Tried to make it to the beach by walking down a canyon. Took about an hour to get back out of the canyon and I demolished my legs in the process. Look at the map link in Satellite mode to appreciate the canyon. Nothing but pure dumb luck kept me from being covered in poison oak from head to toe. (Thanks to Mrs. Claw et al for starting a search party.)

WFS: [url]http://www.mappedometer.com/?maproute=210268[/url]

Claw

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@Claw, glad you made it out of the canyon. I know you know this, but...
Aren't there guidelines about hiking alone? And telling someone where you're going and when you're going to be back? And about "exploring" without a map and compass? Okay, tough love section over, glad you made it back, even if your legs look like you lost a wrestling match with a herd of angry cats.

Monday August 19, 2013

Held a goblet squat.
Practiced burpees (got 11 in one minute).
Practiced wall ball shots (got 15 unbroken).
Helped another athlete finish a burpee/ambulation WOD.

Did squat clinic with Danny Urcyo and Julie Foucher.
Did 15 minutes of shoulder mobility, then got a PR OHS (the # is still so low it doesnt' deserve posting, let's just say there was actually a plate on the bar (old PR was a 45# bar)).

The shoulder mobility helped get the bar back over my head and keep it there as I descended. The squat clinic helped me feel the weight on my heels throughout the movement and helped me feel keeping my knees out when they wanted to collapse in and helped me feel my shoulders and chest starting to roll forward.