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@Cliff, it's an amazing thing when you witness the geological clock tick.

Tuesday April 21, 2015

Still not feeling 100%.
Still expectorating Biblical amounts of nastiness.

Went to CTown and did some light C&J-like movements.

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JT....absoutly.....when my wife and I take our dogs for a walk along a couple of the rivers here we are always amazed at how much they have changed course after many of the huge rainfalls we get here.....we lost our swimming hole after this winters deluge :ranting2:

last nite.....had a horrible day at work and dragged my butt to the gym.....rowed 2,500 m. to try and get the love back.....nope.....walked for 12 minutes with a 120 lb sand bag on my shoulders......went home, watched the canucks lose, went to bed

today is another day and it is going to be a great one!!!!!!

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Wednesday April 22, 2015

Walked 2 miles on the dreadmill.
Yacked up a lung.

Climbed the 100 stairs from the gym back up to my unit.

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Guys, I'm back!
[B]13 April
WOD:[/B]

1.5 mile run

16:01
[I]This was SLOW![/I]

[B]14 April
WOD:[/B]
Row 1k
50 25 lb DB thrusters
30 pull ups
Row 1k

18:40 (Did the "Jackie" in ~13 min. Including getting fro the rowers to the DB area & the pull up rig.)

[B]15 April:
WOD:[/B]
5 rounds for time:
5 Hang Power Cleans 115
10 bar over burpees (YAY! BURPEES!!)
15 box jumps 24 in

Rx’d, 25:16
[I]The 1st round was boogered up getting set up.[/I]

[B]22 April:
WU:[/B]
.3333333 mi run
200 ft on Jacobs Ladder
100+ SUs
10 Leg swings
20 sec fingertip plank
10 Push Ups
10 Pull Ups
23 Dead Bugs
10 Hollow Rocks
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
Back Squat, KB Swing Ladder
10 Back Squat #185
1 KB Swing 2 pood (Russian)
9 Back Squat #185
2 KB Swing 2 pood (Russian)
8 Back Squat #185
3 KB Swing 2 pood (Russian)
……
2 Back Squat #185
9 KB Swing 2 pood (Russian)
1 Back Squat #185
10 KB Swing 2 pood (Russian)

13:46

[I]This was tough. My right knee was feeling this from the Back squats and my hamstrings were talking on the KBS. The Back Squats were the bottleneck on this one! I Had to break up the early rounds. Hanging on to the Kettlebell helped get them done. Good tough WOD![/I]

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welcome back bill...great work

glad it was only one lung JT and that you are on the mend :D

tonite...great day....both at work and the gym

3 x 15 one leg reverse hyper with 10 lb ankle weights

3 x 20 red band leg aduction

amrap 20 minutes

10 155 dead lift
10 32 kg kb lunge
10 cal ayrdine

257 reps....sure glad when it was over

10 minute cool down row 2150ish meters

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Thursday April 23, 2015

Still not feeling 100%, but feeling much better.
Still have head congestion and get dizzy occasionally...

Drove to CTown CrossFit
Warmed up
Went 34 for 35 on snatches, including 3 for 3 at 70kg, 1 for 1 at 72kg, and 1 for 2 at 75kg (my PR is 81kg).

Collected myself for 15 minutes.
Drove home.

Round of 200 workouts come out soon. Am nervous for my friends!

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Thanks Cliff! Glad to be back! Awesome AMRAP!

JT, hope you are feeling better!

[B]WU:[/B]
.5 mi run
100+ SUs
10 Leg swings on each leg in both directions
10 Air Squats
25 sec fingertip plank
10 Push Ups
10 Pull Ups
25 Dead Bugs
10 Sit Ups
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
3 RFT:
21 40lb dumbbell single arm (right) Squat Snatch
21 Single arm KB swing (right) 1 pood (Russian swing, so no need to go above shoulder level)
21 40lb dumbbell single arm (left) Squat Snatch
21 Single arm KB swing (left) 1 pood (Russian swing)

23:30

[I]That's what I get for cherry picking yesterday's WOD! More KBS's! This one was kill a shoulder one at a time. My hammies were sore! I broke up the rounds into subsets of 6 then 5, as long as I could. I got into a groove with the KBS's, but they were tiring! What a WOD!![/I]

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Friday April 24, 2015

Drove to CrossFit 1513
Warmed up
Went 20 for 20 on C&Js including 2 for 2 at 90kg and 1 for 1 at 100kg.
Still don't feel 100%, but am much closer to being healthy.

Then coached some basketball.

Faith (6) and Emma (10) make their Oly comp debut tomorrow.
And I make my Oly ref debut tomorrow.

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Saturday April 25, 2015

Faith (6) and Emma (10) competed in their first Oly meet today.
Faith won first prize in her age group with an 11 pound snatch and a 12 pound clean and jerk. Emma won first prize in her age group with a 32 pound snatch and a 35 pound clean and jerk. Both girls made all of their lifts. I spent the rest of the day judging and announcing at the meet. Saw Jarred and Carl from CrossFit Tiffin lift some SERIOUS weight. Headed to the SoP tomorrow.

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Sunday April 26, 2015 @ the Shed 'o Pain

Mobility Work
OHS to 95#
FS to 135#
BS to 225#

TGUS to 35# (35 is way heavier than 20...)

Three rounds of:
five burpees (burpees! Yay!)
five WBS (20# to 10')

Then, held an empty bar OHS for as long as possible three times. Once in Nanos, once in bare feet, once in Oly shoes.

Today was the first time that I haven't felt sick in two weeks. Still don't feel 100%, but don't feel sick.