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Thanks everyone! Fine. Jersey strong.

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Sunday November 11, 2012

mobility warmup

some air squats

12 burpees unbroken (trying to train my mind to go unbroken and trying to find an efficient sustainable pace)

Games WOD 12.2
AMRAP 10 minutes:
30 x snatch 75#
30 x snatch 135#
got 30 + 17 (which I think is a PR but I can't find my last posting on this wod...)

Then did some HSPU progression work.

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Deb - Word! ;)

99 Burpees (Yay! Burpees!!) for the CFWP Burpee (Yay! Burpees!!) challenge!!

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William, was that the WOD? 99 burpees!

Mobility work: hard roller and empty bar rolls and stretches.

Snatch practice.

WOD: Helen (done rowing)
3RFT
400m run
21 KB swings w. 1.5 pood
12 pull ups.

15:00.

Happy Vets Day.

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Monday November 12, 2012
CrossFit Veteran's Day Hero WOD
Pheezy

[url]http://jtkalnaynovels.wordpress.com/2012/11/12/crossfit-pheezy-veterans-day-remberance-day/[/url]

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11/12
Warmup: Row 800m; t-spine and shoulder mobility; Burgner warmup; shoulder press 45, 55, 70, 85X5
Shoulder press: 95, 110X3/ 125X7
Assist: Pull-upsX3X10; shoulder press 70#X3X10
WOD: Mt Heizer trail. 6.27 miles/ 2300' elevation gain/ 2:58

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hero wod today "nutts" but modified

10 20lb dbell shoulder press
15 250 dead lifts
25 32 kg kb swings
50 ring rows
100 20 lb wall ball
200 green band high bar good mornings
400 m 45lb plate carry

25:13

saw neil young in concert last nite. man i sure hope i can rock like that when i am his age. :pepper:

great work everybody. keep it up.

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Pat - It was a REST day! :D

400m run

100 SUs
DU practice

100 Burpees (Yay! Burpees!!) to COMPLETE the CFWP Burpee (Yay! Burpees!!) Challenge!

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Nice cliff. on my bucket list, supposed to be here this month, tickets sold out right away. I missed it! Darnit.

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11/12
push press 1@ 135 155 175
10-1 close grip bench press @ 175
10x10 weighted pushup
3x7 weighted pullup

WOD 6 rounds
25 DU
8 pullup
5 burpee
10 T2B

m/58/180