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8/24
Wu jumprope 20 hang muscle snatch @65
heavy triple bench W/ bar from blue bands 6@135 3@225 275 295 325
triple push press @ 135 155 175
7x7 tate press @35
weighted triple pullup @ 55 @75
200m backward sled pull @45

WOD 3 rounds
20 hang snatch @ 95
10 GHD situp

9:52

m/56/180

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Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar

22:27

Was going great guns when my right grip gave out in the 3rd round and had to shake out my hand after just a few reps and wait 20 secs or so. * I screwed up my elbow a week ago so maybe that's why. *Did the first 2 rounds in under 4 min. and felt fast and strong. Thought I would do this one in a competitive time. *Oh well.

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8/25 WOD
AMRAP 15 Min:
7 Ring Dips
14 Kettlebell Swings (1.5/1)
21 Box Jumps (24#/20#)

6 rounds + 7 ring dips + 1 kettlebell swing as Rx'd.
It looked hard on the whiteboard and it was. There were five flopped out Crossfitters on the floor when this one was done. KJ coached and programmed a totally fun warmup, including Hooverball!

Claw

PS. The extra five pounds from vacation now gone.

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birthday wod

cliff's 50 work out

alternating tire flip / 10 yd prowler push 25 rounds
50 sit up
50 ring pullup
50 18 lb floor kettlebell pres
50 walking lunge
alternating tire flip / 10 yd prowler push 25 rounds

21:43

glad to be alive. now off to smoke 50 lbs of prime rib for dinner tonite. :pepper:

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[B][COLOR="Red"][SIZE="5"]Happy Birthday, Cliff!![/SIZE][/COLOR][/B]


[B]8_25_11 Thursday[/B]

Warmup

[B]Snatch[/B]
15kg/3 (2)
25kg/2
30kg/2 (3)
35kg
40kg
43kg (had it, lost it in the catch - he said i did the whole thing w/my upper body muscles, and STILL almost made the lift - shaking his head)
43kg lost forward, he said i didnt pull it in past my knees
[B][I]And the oddness continues!!![/I][/B]
43kg pulled the crap out of it, landed too narrow, it was back, I was losing it back - tried to hold on and dropped it right on my neck. Done for the evening.

Well, I was damn aggressive. I cut off a ShopRite tractor trailer on the highway, I hounded a Toyota Camry into the gym lot (jk), my throws were all pretty good up till 43kg. Of COURSE, ALL the coaches were there - Nick Curry Pete Roselli and Bobby Giordano (80 Olympian). Bobby said, 'now you're in the club! Everybody does that once.' Yeah. Thanks Mr. G!! :rolleyes:
Pete joked, "you're the FIRST person we've seen do that." He and Nick told me, dont bother to try to save a lift, just dump and try again.
What is it with 43kg? I can usually snatch it fine over and over, but my misses w/43 - dropped one on my knee, dropped one on my a$$, and now - my neck!! and, thats the only two misses BACK I've ever had.

I got to hear all the war stories then, Justin guillotined himself losing a snatch forward they thought he broke his neck. Lou dropped a heavy clean on his head that face planted him at a meet and had to be carried away on a stretcher (and they dropped the stretcher with him ON it on the way out). Justin made a nice clean and Nick said, 3 wks ago you'd have clarked it. He asked, what's clark? Clark - a person; he trained with Nick and Nick's brother Butch. And other interesting tales - the Curry boys WL dirty laundry!! I dont know much about this WL but these people seem to know everybody in it. LOL

Nick looked at my back, said how thick I am (I hope that means muscle) gave me ice, told me, anti inflammatories, ice and then heat, take it easy dont snatch or do anything like that rest it - its not a serious injury but I took a shot, not dropped from that high, landed on muscle and gonna be sore, its like a compression thing b/c I was sitting in a deep squat when I dropped it. My neck and spine feels fine now - its the muscle that runs from your neck down next to your shoulder blade down your back that hurts me, when I turn my head or lift the arm certain ways on that side. He said, it was probably aggravated already since its one of the points I usually use the triggerpoint ball on. Ill be damn sore for a few days, I can tell. Dont know what that'll mean for training.

And enough with this 43kg. 43 is unlucky for me, Im only doing 42 or 44, or 45. Not fooling around, want to snatch 50 by next year. Cant be a pu$$y and do weightlifting, I guess.

[B]Backsquat[/B] at home, Blairstown, light triples (because I [I]could[/I], screw that sitting around like Im dead already. )
25kg/5
30kg/5
35kg/3
38.5kg/3 (2)
43kg/3 (3)
45kg/3 (3)
50kg/3 (3)

Shot of Jack & epsom salt bath (I earned it!)

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Happy Birthday Cliff
WU Jumprope

Thanks to Claw for the WOD

run 400m
10 thrusters
15 SDLHP
20 front squat
25 situps
30 burpees
25 situps
20 front squat
15 SDLHP
10 thrusters
run 400m
all weights @ 75

Post 2 man WOD
15 25# ball slams
15 24" BJ
one man works one man rests

m/56/180
15:04

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Cliff - [U][B]Happy Birthday![/B][/U] Don't forget your birthday burpees! (Yay! Burpees!!) ;)

Deb - Just add weight! BTW, love the Jack & epsom remedy! I'll have to try it when I get off coumadin.

[B]WU:[/B]

200m run

5 rounds:
10 Renegade Rows 0,0, 15#, 15#, 15#
10 Weighted Sit Ups 0,0, 15#, 15#, 15#
15 Squats 0,0, 15#, 15#, 15#

Dynamic Stretching:
10m Frankenstein Walks
10m Forward, back, forward leg swings
10m Hip openners

[B]WOD:
[/B]
Death by 10m1stmin, run 10m; second min, run 20m; 3rd min, run 30m;... until you can't run the distance in the minute.
70m [I]pulled my right Hamstring during the 7th min. REALLY frustrating! :ranting2: But that's CrossFit. You're a WODkilla one day and the next day kicks your @$$!!:D (And vice versa!) ;)[/I]

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[QUOTE=Cliff Miller;978768]birthday wod

cliff's 50 work out

alternating tire flip / 10 yd prowler push 25 rounds
50 sit up
50 ring pullup
50 18 lb floor kettlebell pres
50 walking lunge
alternating tire flip / 10 yd prowler push 25 rounds

21:43

glad to be alive. now off to smoke 50 lbs of prime rib for dinner tonite. :pepper:[/QUOTE]

Happy belated birthday Cliff!! You and my brother share the day!!

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Core workout; flat bench, (5 sets of 5: 205, 205, 195, 190, 185) incline (5 sets of 5(165, 175, 185, 175, 175), decline (5 sets of 5: 175, 185, 190, 195, 185), Flyes: 3 sets of 10 @ 45.

5 mile run (37 min. )

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Completed in teams of two:

29min AMRAP

29m Farmer’s carry 190lbs
15 KB Swings 50lbs
10 Tire hits
5 Burpees

Partner and I completed 14 rounds. Earned my first crossfit blister :kicking0:


Belated happy birthday Cliff. Welcome to the better half,