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Wednesday September 9, 2015

Drove to Rubber City Weightlifting in Akron
Spent 30 minutes stretching and getting loose
Snatches up to 67kg (Did 80kg pre-injury at the Arnold in March)
C&J up to 90kg (Did 114 at the Arnold in March)
So the total was 157kg.
Need 165kg to qualify for 2016 Nationals and Pan Ams.
Need 182kg to qualify for 2016 World Championships.
My hip/back/butt don't feel any worse this morning than they did yesterday.
They don't feel any better either.

Thursday will be a nice walk on the beach with Sue.

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Alden - Nice ride!
JT - Still, an impressive performance!

[B]9 Sept:
(At Base Globo!)
WU:[/B]
400m run
1 min on Jacobs Ladder
10 leg swings on each leg in both directions
10 air squats
10 Push ups
10 Downward Dog Push Ups10 Pull Ups
25 Dead Bugs
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
10 RFT:
10 65# Presses
10 12" step ups
30 SUs

15:16

[I]This was a knee buster! BUT my knee felt better afterward.[/I]

[B]10 Sept:
WU:[/B]
400m run
1 min on Jacobs Ladder
10 leg swings on each leg in both directions
10 air squats
10 Push ups
10 Downward Dog Push Ups10 Pull Ups
25 Dead Bugs
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
EVERY 15 SECONDS
FOR 20 MIN
1ST 10 MIN: 1 TIRE FLIP
THEN
2ND 10 MIN: 2 SLAM BALL CLEANS (20#)

[I]Another Knee buster! My clean form got sloppy by the end of the cleans![/I]

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Thanks Bill.

Thursday September 10, 2011

Walked for an hour on the beach.

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JT - Hope the walk was nice!

[B]WU:[/B]
400 m Run
100+ SUs
10 leg swings on each leg in both directions
10 Air Squats
10 Push Ups
5 Pull Ups
25 Dead Bugs
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]

30 min Row

6,309 m, 112 cal

[I]I didn't want to do this one! Started doing 10 hard pulls, 2-3 easy pulls. 8 hard pulls, 6 hard pulls, 2-3 easy ones, etc. This seemed to work well. I did 5K in around 24 min. I was feeling it after this one![/I]

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@Bill, 30 minute row sounds like one of the inner circles of hell...

Friday September 11, 2015

Walked 3.5 miles

Snatches to 70kg

C&J to 93kg.

Did 80/114 at Arnold in March, have been injured/sick ever since.
It's going to take a lot of smart, consistent, and hard work to get to a 165kg to qualify for 2016 nationals and pan ams, and 182kg total to qualify for 2016 worlds....

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Saturday September 12, 2015

Volunteered 10 hours at the State of Ohio Olympic Lifting Championships.

Tiring (okay exhausting) but very rewarding. Got to see friends and teammates CRUSH IT!!!!

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Sunday September 13, 2015

Walked three miles around the farm stopping frequently to look for Wooly Bear Caterpillars and other curiosities for the kids.

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Monday September 14, 2015

Walked over to Ctown CrossFit.
20 minutes of stretching and mobility.
Snatches
3x45
3x95
2x125
4x135
1x145
1x155 (might have done more, but this was getting heavy...)

Back Squats
3x135
3x155
3x175 (ditto)

Walked home.

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JT - It was as bad As it sounded. Breaking the pull ups up helped. BTW, Nice WODs!!

[B]WU;[/B]
400m Run
100+ SUs
10 leg swings on each leg in both directions
10 Air squats
5 Frog Holds
10 Push Ups
10 Pull Ups
25 Dead Bugs
10 PVC Pass Throughs

[B]WOD:[/B]
EMOM DO 1 LIFT TYPE AT A TIME:
(+10LBS AFTER EACH LIFT)
SNATCH TO FAILURE
THEN CLEAN TO FAILURE
THEN DL TO FAILURE

Snatch: 105#
Clean: 155#
DL: 325#

[I]I've been collecting injuries since the beginning of September. Banged my knees walking the dog on Saturday and my hands are still sore from a week ago. They are finished with the gym remodel and are removing as much Crossfit stuff as they can. Changing out plates were tough. My Snatch went down 10# from 11 March, but my clean and DL were the same! Still, I'm disappointed I couldn't clean 165, especially since i did it a few weeks ago. [/I]

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[B]WU:[/B]
500 m Row
100+ SUs
10 leg swings on each leg in both directions
10 Air squats
5 Frog Holds
10 Pull Ups
25 Dead Bugs
10 PVC Pass Throughs

[B]WOD:[/B]
15 MIN AMRAP:
100M SPRINT
10 RING PUSH-UPS

Got 8 rounds + 100m + 1 ring Push Up.

[I]That's "Sprint" defined loosely. The first rounds I was able to get done in around 1.5, minutes. At least my knees didn’t feel bad![/I]