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great job all.....good luck on 13.4

wensday

5 x 25 green band middle bar good mornings as i was killing time waiting for my coach and of course wrongly assumed i would be doing sled work that nite

then

super set

6 x 25 green band middle bar good mornings with one arm (L) dbell row 35 lbs

and last nite

800M walk 20 lb ankle weights on

6 x 40 90lb on the sled backwards (my coach has wanted me to take it a bit easy with my shoulder recovery so i have been going light on the sled weights but on wensday nite when my wife came home and told me she was using 90lbs on the sled i felt intimidated into having to at least use what she was using on the sled :rofl:)

800M walk 20 lb ankle weights on

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Thursday March 28, 2013

Pretty much a rest day. Going to walk over to the box, do some stretching and mobility, practice a few T2B, volunteer coach people on C&J and T2B, then walk home. So a couple miles of walking and some light movements. Going to do 13.4 at noon tomorrow.

[url]http://jtkalnaynovels.wordpress.com/...vent-seen-yet/[/url]

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13.4 twice today. Did it in the am and got 43 reps. :confused: Didn't feel very good so I did it again at 3pm. Got 46 reps..did not enjoy the suck a second time! It s over and in the books, now for vacation!:pepper:

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3/28 WOD

A. 15:00 Skill Practice for CF Open 13.4
Worked on C&J @ 135 and linking T2B's.

B. 4 rounds for time:
50m Farmers Carry
10 Turkish Getups
200m run

15:09
Wanted to go moderately (but not insanely) heavy so I opted for 2 x 1.5 pood kettlebells on the Farmer's Carry and a 1 pood kettlebell on the TGU's. Ended up being pretty slow. A little worried I have overtaxed myself between work and WOD's so I might pass on 13.4 tomorrow morning and go Saturday or Sunday.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/8596963583/[/url]

Claw

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Observations From Coaching and Judging 13.4

[url]http://jtkalnaynovels.wordpress.com/2013/03/28/dear-crossfit-observations-from-judging-and-coaching-13-4/[/url]

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good luck to those competing in the Games.

Bench day

3X3 210,225,255
Bent rows: 3X5X185
OHP 3X3 145,165,185(f3rd)
3X5 185 w. chains
3X10 Dips

Pec seems to be repaired. Did additional stretching after workout.

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Awesome work guys!! (Jack - You're CRAZY!! :D WTG!)

[B]WU:[/B]
.5555556mi run
100 SUs
DU Practice
2 Rounds:
10 Push Ups
10 Lunge/Pistol Projections

10 Tuck Jumps

[B]WOD:[/B]
3 Clean & Jerks @ 115#

DIYWOD Pedro:
10-9-8-7-6-5-4-3-2-1 reps of 35# DB Shoulder Presses with 15 sit ups between each round.

7:38

[I]Wanted a light WOD before 13.4. (Thanks JT for the thoughts on 13.4!!) Sit Ups were the tough part especially at the end![/I]

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William, so good to see your box is outdoors!

Deadlift day:

Warm up with 6 AM class.

3X3 DL 315, 405, 445.
Seated Good Mornings 3X10 w. 2 KB
3X5 TTB
3X10 DL 225 w. chains.(for speed).

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Friday March 29, 2013

Toes to hands are not toes to bar. Therefore, 13.4 = 3 reps...

[url]http://jtkalnaynovels.wordpress.com/2013/03/29/dear-crossfit-13-4-toes-to-hands-are-not-toes-to-bar/[/url]

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Pat - That was a one time good deal during FGB! Yet it may happen again! I REALLY LOVE doing WODs outdoors!! BTW nice DL work!

JT - Good on ya!! If we don't have the integrity when doing WOD's, then what's the point!

[B]WU:[/B]
~600m run
100 SUs
10 Push Ups
15 Air Squats
Mobility stuff

[B]WOD:[/B]
Open 13.4
7 min AMRAP:
3 Clean & Jerks @ 115#
3 TTB
6 Clean & Jerks @ 115#
6 TTB
9 Clean & Jerks @ 115#
9 TTB
12 Clean & Jerks @ 115#
1 TTB

49 Reps

[I]Tried to be consistent @ 3 C&J Reps per JT (& Everyone else's suggestions). It seemed to help. Had one No Rep :ranting2: during the third round. This seemed to be the worst round. Sped up during the 12 C&J's and got 1 TTB in before time ran out, (Actually had my legs 1/2 way up - just like with the TTB's from last year!!):mad:
Not sure I feel man enough to Pull a Jack Davis and do another attempt in the same day!! :D

The bad thing was one of the gals in the Box is struggling trying to Clean 95#, 20# above her PR. I felt her pain back on 11.3...[/I]