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My Birthday WOD as prescribed by my friend Rob Klugman: *I rested 5 min. *between WODs:

Diane (21-15-9: dead lifts @ 225 and HSPU):

12:07 (used 185 lbs and HSPUS were 3/4 not full) ( Felt very strong on dead lifts, but can't tell if it's my form getting better or just because I used lighter weight).

Fran (21-15-9 thrusters @ 95 and pull ups):

9:07 as rxed

Nancy (5 rounds: 400 meter run; OHS 15 x 95 lbs):

24:12 as rxed (kind of coasted on this one to be honest but liked it)

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Happy Birthday, Perry.

Interesting day @ Tribal. Two guys under seven minutes for 100 bur pees.

WOD

12 minutes AMRAP

10 wall ball
10 hspu 's

3 rounds. This one really gassed me!

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That a Girl Deb don't quit us now!

put in some work on 12/5 but I was just going through the motions, as I was only thinking about how bad i felt, so I took a few days off I put in some lame effort the last three days

12/9
box squat 10x2 @225 w/ bands
4X5 Sumo DL @ 225 w/ chains
WOD 4 rounds
5 thrusters @ 115
10 24" BJ
60 jumprope

12/10
9x3 speed bench 135 w/ bands
10x5 clapping pushup
5x3 weighted pullup @ 15
WOD 4 rounds
10 HC @ 95
10 pushpress @ 95
500 row
10 T2B
20 24" BJ
25:43

12/11
Barbara 5 rounds
20 pullup
30 pushup
40 situp
50 back squat @ 45#
48:00
long slow WOD but at least I got some work in
I hope not to be so congested in a day or so, as I entered myself in a competition at CrossFit Crown Point 12/18
They have to divisions, one was the elite I didnt think age 57 and elite would go together so I going to play in the intermediate division
m/57/180

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[QUOTE=William Hoogsteden;1012634]AGREED! Butt position is CRITICAL with the Dead Lift! And getting your lats involved helps. Surprisingly, if your form is correct, lifting 300+ lbs on a Dead lift puts little strain on your back.



Were those back extensions holding the kb?

[/QUOTE]

Yes on both William. I did 195# on the deadlift with my butt lower and my lats engaged and it came right up.

Yes on the back ext with the KB. Talk about burn baby, burn! My cheeks to my knees. Loved it. My hammies needed that.

[B]12-11[/B]
Fran played a serious head game with me a couple of weeks ago. Started with 65# and had to lower the weight to 55# and seriously wanted to leave the box forever that day.
I finished it in 12:52 which was horrible mentally.

Did Fran in my garage with a friend yesterday. I decided to stick to 55# and use that weight until I can get through all sets of thrusters unbroken. Yesterday even with broken sets, I still finished in 9:50 a full 3 minute improvement.

Sometimes you must take a step backwards to get a running start.

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12/10 WOD
Heavy Jerk practice
155#, could have gone more if more time

5 rounds for Max Double Unders:
In 90 seconds, do
20 Push Ups, then
Max Double Unders
(I forgot the splits, but they were in the 20's to 40's) Total: 180

12/12 WOD
Find Your 1 Rep Max Thruster (15 minutes)
155# (failed at 165# twice and 160# once, but getting pretty tired by the end)

Followed by:
“Pukey Brewster”
150 Burpees for Time
14:33

Claw

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Have been missing posting here but wanted to jump on for my lunchtime hurried workout:

5000 M Row, 19:56 PR (first ever sub 20) Oooorah!

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wow great row time bill...fantastic birthday wod perry....

tonite box squats to 16" box 1-1-1

240-290-310

then

1000 m row
50 45lb front squats
30 ring rows

7:48

kinda fighting a cold...

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Seven rounds for time of:
205 pound Clean, 3 reps
4 Ring handstand push-ups

Modified to 160 lbs. and 10 HSPUS. On my 4th round, I was advised my clean form was horrible so I dropped down to 135 lbs. No reason to time myself. Clearly need help with cleans even though I threw up the 160 lbs fairly easily. Trying to raise chest and hips simultaneously, but so far, it's not happening.

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[QUOTE]Trying to raise chest and hips simultaneously[/QUOTE]
pull your KNEES back (but not straight) and build a hang. explode legs when you get the bar to your lower thigh - it only has to go to nipple height for a clean.

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Happy Belated Birthday Perry!

Nice 5K time Bill!

Elizabeth scaled to 75# & band assisted ring dips.

12:30