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Clean/Press-EMOM-kg 50x2 51x2 52x2 53x2 54x2
55x2 56x2 57x2 58x2 59x2
60x2 61x2 62x2 63x2 64x1

45 seconds to lift, 15 to rest/change plates. I feel I'm starting to get the hang of this crossfit thing, it can be heavy and hard on the engine at the same time...now I get it.

Note: After spending the weekend with my groin/hip flaring up I decided against adding squats and DL's back at least until I see what the surgeon says.

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Great stuff guys!!

Andrew - I try to follow Hal Higdon's 2nd rule for Masters' Running: Don't get hurt! (The 1st rule: Don't die! :rofl:)

[B]WU:[/B]
1 mile dog walk
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
Back squats:
3 @ 190#
3 @ 225#
10 @ 250#

[I]I'm amazed at how easy cranking out these 10 were. It wasn't that long ago 250 was a 1RM![/I]

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A. Snatch- kg: 40x3, 45x3, 50x3, 53(117lbs)x3, 53x3
B. M/G Couplet: (17:32)
.5 Mile Elipticle
20 box jumps @18"

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@Bill nice squattin!

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@Bill, nice squats

Tuesday November 3, 2015
10 days until the American Master's Championship

Walked over to CTown.
Stretched and mobilized.
Snatched up to 165#
Cleaned and jerked up to 225#
Cleaned 235, missed the jerk.
This would likely be enough to win the AO, but not enough to qualify for the Worlds.

Walked home, taking the roundabout route in the beautiful November twilight, trying to put it all in perspective. Since when would winning the American Championship not be enough? Where did this fixation with Worlds come from? Is it healthy?

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Ya it's healthy. It's a marker, when they put those up there's no way people won't want to try for it. If a realistic target is set I don't think there is anything wrong with aiming for it.

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@Bill - Nice work on the squats!

@JT - I think any fixation that focuses on self improvement is a healthy one as long as it doesn't take over the rest of your life. Too many people don't spend any time thinking about being better; maybe we help bring the average back up. ;-)

First day in about 10 days that I feel almost human. Been wrestling a bad cold or sinus infection. Am going to resist the urge to work out and give it another day of recovery. I did keep walking through the period though. Averaged 3 miles/ day over the last week. But then I went inside and took a nap. :rofl:

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JT - What Andrew said! :D

Andrew - Nice squat & couplet work!

Alden - Sometimes walking is the best you can do!

[B]WU:[/B]
1 mi dog walk with 4 dogs.
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
Bench Press:
3 @ 160#
3 @ 180#
5 @ 205#

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Wednesday November 4, 2011
9 Days until the American Master's Championship
70F on the north coast! If this is global warming, I'm all for it!

Went for three separate walks today.
Totaled about 4 miles.
Lots of time to try to get my head right for the meet, and for life after the meet. My weight has exploded, and that has to be addressed as soon as the meet is over.

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JT - I feel your pain!

[B]WU:[/B]
400 m run
100+ SUs
10 Leg Swings on each leg in both directions
10 Air Squats
10 Push Ups
10 Chin Ups
25 Dead Bugs
10 Burpees (YAY! BURPEES!!)

[B]Plankember[/B]
Side Plank – From plank position, press your right hand into a mat and turn your body so your weight is on the outer edge of your right foot; stack your left foot on top. Imagine you have a big beach ball under your right side; press your torso up and away from the ball, extending your left arm with fingers pointed toward the sky. Tighten your lower-ab muscles and brace your entire core. Hold for 30 seconds/30 count, then return to plank position and repeat on the left side; that’s 1 rep. Do 4 reps
[B]WOD[/B]
Rowing Fran:
Row 1k
21 Thrusters #95\65
21 Pull-ups
Row 500m
15Thrusters #95\65
15 Pull-ups
Row 250m
9 Thrusters #95\65
9 Pull-ups


22:23


Deadlift:
3 @ 265#
3 @ 280#
4 @ 305#



[I]1st time in the Box in almost 2 weeks! It felt good - even doing Fran+!![/I]