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Nice WODs Cliff & JT!! Hope your back feels better!! Have you tried alternating heat & cold? It helped me the last time I had a back injury.

[B]9 July:
WU:[/B]
500m row
100+ SUs
10 Leg swings
10 Air Squats
10 Push Ups
10 Sit Ups
10 45# Presses

[B]WOD:[/B]
“LUMBERJACK 20″ (Scaled)

For Time:
20 Deadlift (#225)
400m Run
20 Kettlebell Swings (2Pood)
400m Run
20 Overhead Squats (#95)
400m Run
20 Burpees
400m Run
20 Chest to Bar Pullups
400m Run
20 Box Jumps
400m Run
20 Dumbell Squat Clean (#45 each)
400m Run

44:35

[B]14 JulY:
WU:[/B]
400m run
100+ SUs
10 Leg swings
10 Air Squats
10 Push Ups
10 Pull Ups
10 Sit Ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]

Open Workout 11.2

AMRAP 15min

9 Deadlift (#155/100)
12 Pushup
15 Boxjump (24′/20) (Did 20" Step Ups)

6 Rounds + 9 DLS +12 Push Ups + 9 Box JUmps

[I]My knee was bothering me & Step Ups seemed the way to go. Nicked my scab during the DLs and started bleeding again, but not bad! Nothing like warfarin!:shrug: I got more reps in than the last time I attempted this! Good WOD![/I]

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Great work guys! Back from 3 day bicycle ride in the high country.

Saturday 7/12 Breckenridge to Vail Village. 38 miles; 2200' climbing; max elevation 10,633'
Sunday 7/13. Vail Village to Frisco. 27 miles; 3500' climbing (16 miles); max elevation 10,663'
Monday 7/14. Dillon Lake Loop. 20 miles; 1250' climbing; max elevation 9576'

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busy weekend....got to the gym friday and saturday a.m. then a rousing tourney of dogeball at the gym....25 players.....some great fun.....lots of yard work for the rest of the weekend

last nite

1 rm mega bow bar squat w/2 sets 5/8" chain 267 lbs

snatch grip deads from a deep squat position 6-6-6 135-185-225

dimle deads 3 x 8 225lbs

5 rounds
20 hip extension
20 ghd sit ups

whooooo hoooo looks like we are headed to another record high tempeture here today :pepper:

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Tuesday July 15, 2014

Back is feeling better each day, but still not 100%

Mobility, stretching, PVC movements.

Walked 1 mile. (right butt, leg, and foot fell asleep, so I stopped walking...)

Re: Over 50 Crossfitters Sign In
 

Nice work guys!

JT- Glad you are feeling better!

[B]WU:[/B]
400m run
100+ SUs
10 Leg swings (each leg, both directions)
10 Air Squats
10 Push ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
Bell:
3 RFT:
21 135# DLs
15 Pull Ups
9 135# Front Squats (Cleaned from the floor)

14:08

[I]A massive suckfest!![/I]

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Nice work guys!

JT- Glad you are feeling better!

[B]WU:[/B]
400m run
100+ SUs
10 Leg swings (each leg, both directions)
10 Air Squats
10 Push ups
10 45# Presses
10 45# OHS

[B]WOD:[/B]
Bell:
3 RFT:
21 135# DLs
15 Pull Ups
9 135# Front Squats (Cleaned from the floor)

14:08

[I]A massive suckfest!! Going from FSs to DLs was tough!! ANd the pull ups didn;t help either! I did all the FS straight through because, I didn't want to do more than one clean! All in all, it wasn;t a bad WOD[/I]

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modified helen

3 rounds

30 cal row
21 24 kg kb
12 90lb middle mag grip row

9:22

RM x 3 1/2 ghd sit hold 10/10/10

3 x 12 rear delt 8 lb dbell

keep up the great work guys.....jt get well

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Once again skipped a lot of logging of WOD's.

Since last time I did Mt. Whitney up and down in a day and on 7/4 Crossfit Total 255 + 125 + 285 = 665.

[B][U]7/14 WOD[/U][/B]
Hell Week
"Grace"
5:55. New PR!

[B][U]7/15 WOD[/U][/B]
Hell Week Day 2
"Angie"
100 pull ups
100 push ups
100 sit ups
100 squats
21:30. Also a PR!

Claw

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Awesome Hell Week, Claw!!

Way to go Cliff!!

[B]A the base Globo:
WU:[/B]
500m row
100+ SUs
10 Leg swings, each leg, both directions
10 Air Squats
10 Push Ups
10 Hollow Rocks
10 Sit ups
10 Burpees (Yay! Burpees!!)
10 45# Presses

[B]WOD:[/B]
30 min AMRAP:
10 135# Cleans
20 Pull Ups
400m run

3 rounds & 2 Cleans

[I]Couldn't believe how SLOW I was on the runs! The first set of Cleans, I did in subsets of 2. I wasn't able to keep that up. And my lower right back, sight of a back injury in 1990, was hurting me! :eek:[/I]

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last nite

1 RM football bar middle grip 212 lbs

6 RM dbells 65lbs

4 x 20 single red band ext rotations

4 x 50 large green standing abs

100/side obliqes 16 kg kb

shook hands with a buddy of mine for a fishing trip in early september for a week going up through the georgia strait. neither one of us have fished in the last 20 or more years so our goal is one fish for the trip :rofl: