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Sunday September 1, 2013

Hotshots 19
Epic WOD with Tim and Jeff at CrossFit Tiffin (Ohio).

[url]http://jtkalnaynovels.wordpress.com/2013/09/01/dear-crossfit-in-memory-of-hotshots-19/[/url]

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Monday September 2, 2013

Worked the skills ladder:

Y, 1 minute goblet squat, 53# (held for three minutes)
Y, 30 second front plank
Y, 30 second left plank
Y, 30 second right plank
Y, 30 second bar hang
Y, 30 second handstand hold against wall (had no trouble kicking up today)
Y, 30 dubs (got 33 unbroken) [url]http://youtu.be/VElYVtGuUHs[/url]
Y, 44# TGU (did 3 on each side)
Y, 3 dead hang pullups (did 6)
Y, 2 kipping ring dips (did an extra set of 15 with a band)
Y, 5 one arm kb-ohs, 44# (did 6 on each side)
??, 2 skin the cats (not sure if my depth met the standard)

scaled, 5 pistols (did 5 on each side to a 21" box, then 5 on each side to a 17" box, one step at a time through the progression)
F, 1 20’ rope climb (got some good tips from Tim and figured out a better way than the way I was doing it. Need to practice getting the feet locked in quicker)
DNF, 3 hspu (didn't even try)
DNF, 5 yard handstand walk (didn't even try)
Y, 10 second l-sit (held for 15 seconds)
DNF, 1 muscle up (didn't even try)

Did some shoot throughs then washed and vacuumed the car.

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JT, you have been very busy.

Worked out at home.

Swinging body to warm up, 2 minute squat hold, rdl ostrich walk, monster walk, 1minute couch stretch each side, shouler stretches w. Band, forearm movement wf. Wrap.

1 rft
50-40-30-20-10
Double unders
Sit ups
(scale 3:1)
13:45.

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j.t. you have been rockin it...:pepper:

today

250 large green band standing abs...3 lunges penality for every break....8:54 with 12 lunges

4 x 20 sit up w/20 lb dbell

4 x 20 90lb reverse hyper

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I did nothing for two days strait :D:D:D

Best thing I could have done... I'm ready to rock it this morning

Great job everybody

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Twisting warm up, squat hold, side lunges, Spiderman walks, four legged gallops, scorpion stretches.

4 Rounds not timed:

5X 60% Back Squat
3X 70% Back Squat
1X 80% Back Squat

4X2X 80% Back Squat w. slow negative decent and quick extension
4X stiff legged box jump to max height

WOD: 7 RFT
7 Snatch w. 95
7 Box jumps @30"
Scales: 65# and 24" foam mat.
12:32.

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TUESDAY– SEPTEMBER 3, 2013

Strength

Snatch- 1 x 3 @ 75%. 165

Clean & Jerk- 1 x 3 @ 70%. 205

(3-4 Sets warmup on each lift- 40%, 50%, 60%, 70%)

WOD

5 RFT: 9:22

15 Chin Ups

100 Meter Sprint

5 Box Jumps @ 30

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9/2
WU:
Row 1000m; shoulder press 45 X10/ 60, 75 X5/ 85 X3
Lift:
Press 100, 115 X3/ 130 X6
Assist:
Pull-ups 10, 6, 6; press 70 X3X10

9/3
WU:
5 min walk on treadmill; back pre-hab; squat 45 X10/ 60, 75, 90 X5
Lift:
Squat 105, 120 X3/ 135 X5
Assist:
OH squats 45# X3X10; suitcase carry 52# X2X25 yds

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9/1
Pier to Peak
13.2 miles, 4'000 elevation gain
2:45:12

So much to say. Whereas I had planned on cutting a little weight and resting before the run, I woke up about five days before the run with my legs badly swollen. I thought I had dodged the poison oak bullet from my canyon scramble debacle a few weeks ago. Turns out I got dosed bad and it starting appearing two weeks ago and spent another week getting progressively worse. I finally tried bathing my legs in scalding hot water to ease the crazed itching , which worked on the itching, but it caused my legs to swell badly. I am a guy who knows every day that I will weight 157 or 158 pounds. The morning after the hot water treatment, I was 164! I had put on eight pounds of water weight overnight! After a day of denial, I finally saw my M.D. who prescribed me a five-day course of methylprednisolone. Since the race was the fourth day out, I compressed the first four days of steriods into three days. That cut the swelling but did not completely cure it. So, I ended up running up the hill with the equivalent of a two-pound ankle weight on each leg.

My goal was to hit the No Shooting sign at mile 7.5 in 1:23 and average 12:00 miles to end in 2:38. It was pretty hot, very humid, but I made the No Shooting sign in 1:21. From there, it was a nightmare. I slowed a lot after that and basically hit the proverbial wall coming out of Flores Flats at mile 10, and ended up walking the rest of the way except for short spurts of running.

Garmin report, including the increasing mile splits, tells the story (WFS): [url]http://connect.garmin.com/activity/370069015[/url]

Claw

PS. Huge props to the CPC cheering section out there with signs! ("If this was easy, it would called Yo Mama!")

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Awesome job Claw!

[B]WU:[/B]
500m row
.2222222mi walk
100 SUs
10 Push Ups
10 Air Squats
6 Burpees
10 24" Box Jumps
10 DUs/Attempts

[B]WOD:[/B]
10-9-8-7-6-5-4-3-2-1 Squat Cleans (135, 95#)
200m run between sets

Rx (Did ~230m for the run in the Base Globo)

37:07

[I]Brutal WOD! Only was able to do 2 in a row! I could feel my quads with the runs!![/I]

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Nice work, Claw!

9/4
Row 1000m; 1 mi dog walk; pull-ups; bench 45 X10/ 70, 90, 105 X5
Lift:
Bench 125, 140 X3/ 160 X7
Assist:
Pushups X2X10; DB rows 50 X2X10

My sciatica flared up last night and continued this morning. Could not find a comfortable place for my left foot during the bench and the pushups were really unpleasant. Looking forward to tomorrow's rest day.

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WEDNESDAY– SEPTEMBER 4, 2013

Olympic

Power Snatch- 3-4 Warm ups- 1 x 4 @ 80%

Power Clean & Jerk- 3-4 Warm ups- 1 x 4 @ 80%

WOD

12 Minute AMRAP @ 55 10 rounds +3 swings

KB Swings x 12

KB Rows x 8 (4 per arm)

KB Press x 4 (2 per arm)

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Way to go guys!

[B]WU:
at Base Globo[/B]

.5555556mi run
2 min on Jacobs Ladder
10 Leg swings (both legs, both directions)
10 Air squats
10 Hip openers (Both hips)
10 sit ups

[B]WOD:[/B]
500m Row
250 Double unders [I](750 Single Unders)[/I]
100 HR Push ups
50 KBS (70, 53#)
25 Pull ups

23:49

[I]Got the row done in 2:06, Finished the SUs @ 10:30. :yikes: That was SLOW! Push Ups were done @ 17+. Did the KBSs @ 21+. Got the Pull ups done in subsets of 3 then 2 then 1. My arms are tiered[/I]

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sounds like quite the run claw.....hope all is better now....

tuesday at the box

1 RM football bench bar 2 sets of black chains 140lbs

2 x 20 dbell press 30lbs

100 unbroken incline pushup (got 42 before my shoulder let me know to stop)

12-12-12 bench pull ups (lying on elevated bench pull bar to chest)

95-105-135

last nite at the box was a bit of a weird one.

take your 2,000 m. row time and add 9 minutes. then row 500m, 3 minute break and repeat 4 times. try to get exactly to your time of 2,000m row plus the breaks. was within 5 seconds.

then 3 rounds

1 minute ghd plank hold (clock stopped when a break was taken)
1 minute ghd plank hold L/R side (clock stopped when a break was taken)
30 toes to wall

woke up this morning feeling like a truck ran me over and then backed up and did it again. have not felt this way after a workout in a while.....

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THURSDAY– SEPTEMBER 5, 2013

Strength

Heavy Floor Press- 8-6-4 then 5 x 2 @ 80%
Got up to 315 for 4 reps and my shoulder started bugging me.... I thought it was my set-up, but coach said because I'm doing them so strict and its only the top 1/2 of the movement and I'm so strong deep in the whole that momentum carries the bar to the top.... Never thought of it that way, good thing we do floor presses every 3rd or 4th week

WOD

8 Rounds:

5-10-5 Sprint Shuttles

Two times

Rest 1:2

100 heavy sledgehammer twisting V-ups. :yikes:

20 toes to rings

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08.30.13
Wendler 5/3/1
Month 7/Week 2
Squat Day


WARMUP
OHS w/Oly Bar

SQUAT
3x205
3x235
5x265

ACCESSORY
20 30" Box Jumps
Janda Crunches


09.03.13
Wendler 5/3/1
Month 7/Week 3
Standing Press Day


WARMUP
Front and Behind Neck presses w/Oly Bar
Rollovers

STANDING PRESS
5x105
3x120
5x135

ACCESSORY
Overhead Walk (35# dumbells each hand) x70 yds
Overhead Walk (30# dumbells each hand) x70 yds
Incline Leg Raises




09.03.13
Wendler 5/3/1
Month 7/Week 3
Dead Lift Day


WARMUP
Swings
Suitcase DL's
53# k-bell

DEAD LIFT
5x265
3x295
3x325

ACCESSORY
Lunges
Incline Situps
Horizontal Rows

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Tuesday, Wednesday, Thursday 9/3-5

Supporting The Long Walk To Sanity
Walked 26+ miles (and got in a few pullups)
[url]http://jtkalnaynovels.wordpress.com/2013/09/05/dear-crossfit-ptsd-and-the-long-walk-to-sanity/[/url][url]

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9/5 WOD
Skill Session: 10:00 free handstand practice
+
For Quality:
40 Medball Cleans
30 Tall Box Jumps (step down)
20 Shoulder Taps
10 Ring Muscle Ups
3:00 Plank Hold

This was a good WOD to come back to after three days of rest, no pressure for time or weight, just form.

Handstands slowly slowly coming along, but mostly my time aloft is due to the momentum of up and down, not really holding while inverted much.

Medball cleans with 20# ball and sets of 10, box jumps to 30" box. I needed a small 12" box to step down to. I was not able to manage any shoulder taps but I have about 20 attempts. Similarly, I was not able to accomplish any muscle ups this morning after a few attempts so I switched to skin the cat’s.

Did 3:00 plank hold on hands and toes without a break. Left a big pile of sweat under myself that looked suspiciously like I peed myself. Great to be back!

Claw

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Great job guys!!

[B](At the Base Globo)
WU:[/B]
.333333mi run
2 min on Jacobs Ladder
100 SUs
10 Air squats
10 Push Ups
10 Leg swings (both legs, both directions)
10 DUs/Attempts

[B]WOD:[/B]
Back Squat
1X10@60%, 1X10@65%, 1X8@70%, 1X8@75%

180#, 195#, 210#, 225#

3 RFT of the AJ Complex:
20 Hip Ext GHD
20 TTB
20 Back Ext GHD
20 GHD Situps

15:27

[I] Backsquats went easy, which was good since I clipped my left knee twice on Tuesday with the 135# Squat Cleans and the knee swelled a little bit. The squats went well.
(AJ is a Beasty Firebreather!) Hadn't been on the GHD for a WOD in a while. Turned out that the TTBs were the choke point in the rounds. I just couldn't hang on for more than 5 reps! Also, the GHD sit ups were hard.
One of my buddies said I sounded like a "raging Viking" with my grunts! :D[/I]

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When your coach greats you " welcome to the worst 15 min of your life) you may be in trouble!!! Lol

FRIDAY– SEPTEMBER 6, 2013

Olympic

Snatch Reps- 4 x 3 Warmup Sets to 70% – Then 3 x 3 @ 70%

WOD

15 Minute AMRAP:

@135 lbs unbroken or scale down

Dead Lift x 2

Bent Rows x 2

Power Clean x 2

Strict Press x 2

Push Press x 2

Jerk x 2

Dubs x 20



Actually wasn't that bad, got in 9 full rounds at Rx.... Never would have though a year ago that jumping rope would be my rest/recovery between rounds!!!

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Friday September 6, 2013

"Rest" Day (if you count driving 500 miles as rest...)

Glad to be back in the US of A.

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Vacation WO in Toronto at Auxiliary Crossfit

Good 20 min warmup and mobility

Team WOD for time. 19:52

Teams of 4 .... Split work however

50 Snatch
100 BBJ
200 PU
300 squats
200 DL
100 KBS

50 dub buy out


That was fun!!! Thanks to Justin and crew @ Auxiliary Crossfit... Guys made me feel right at home... Looks like it will be a great week there :):):)

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Saturday September 7, 2013

Rowing and jump rope warmup.

Back squats to 315#.

Metcon: "Dig a hole with goats" (find two movements that need improvement, make a 10 minute couplet)
5 rounds of:
10 24" box ups
10 T2B

After:
worked on HSPU (got a 2 ab mat HSPU)
worked on clamping the rope better with my feet.
did some shoulder mobilization

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09.07.13
Wendler 5/3/1
Month 7/Week 3
Squat Day

WARMUP
OHS w/ Oly Bar

BACK SQUAT
5x215
3x245
3x275

ACCESSORY
Front Squats w/ Oly Bar
Ab wheel rollouts

Disappointing month as far as strength gains, 1RM only went up in Shoulder Press (150). Squat (290), DL (345) and Bench Press (240) all held at previous month's levels. BUT . . . I also lost 5 pounds over the last month due to diet and some extreme cardio. Definite cause and effect there.

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[QUOTE=John Jaeckel;1192890]09.07.13
Wendler 5/3/1


Disappointing month as far as strength gains, 1RM only went up in Shoulder Press (150). Squat (290), DL (345) and Bench Press (240) all held at previous month's levels. BUT . . . I also lost 5 pounds over the last month due to diet and some extreme cardio. Definite cause and effect there.[/QUOTE]

@John

I feel your your pain...been leaning out myself and the numbers don't make me happy.... But being faster and more mobile makes me very happy! Plus my conditioning is going great...keep telling myself " can't have it all".

Keep up the great work...

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JJ - What Michael said! Any gian is great - and you're beating everyone else who did NOTHING!!!

[[BWOD:[/B]
"Pedro"
[I]A DIYWOD[/I]
10-9-8-7-6-5-4-3-2-1 25# Dumbell Shoulder Press
15 Sit=ups between each round

9:06

[I]Didn't think Itwould take as long as it did. Still sore from the 60 GHD sit ups from last Thursdays WOD (which I guesss is a good thing! :shrug:)[/I]

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Worked out at West Toronto Crossfit...

Jeff and the gang were great to me!!! Awesome folks:)

WOD

for time 12:02. @ 135 lbs

21 strict press

Run 400 mtr

21 push press

Run 400 mtr

21 jerk press

Felt great that I could string all 21 strict and push press together... Ran out of gas and started getting sloppy on the jerk presses, needed to go deeper on my dip but just couldn't do it at those reps and intensity...

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great work as usual guys.

after this weekend i am super glad to have been involved in xfit for the past almost 4 years.

saturday morning at the box

12-9-6-3-6-9-12

body weight dl (235)
toes to wall

8:58

then went to my buddies place where over the next 2 days 6 of us split and delivered just over 11 cords of firewood. we used a hydrolic splitter for a large chunk of it as well as a dump truck to deliver it but waking up today was a pleasant surprise in that i was not sore and will be able to function properly at work.

thank you crossfit for improving my life!!!:pepper:

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9/7 Saturday WOD

"Barbara"
5 rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Squats
3 min rest

37:51 minus 12:00 rest = 25:51
Zach really programmed a butt-kicker this morning which was just what I needed. Time is 4:45 off my PR. First set of pullups 20 straight through, then 10-5-5, and downhill from there. Similar deterioration for all movements. I really need to get back to doing something other than running.

Claw

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9/9 WOD
A1. Bench Press, 20X1, 5-7 reps, 5 sets, 1:00 rest
A2. Ring Rows, 3131, AMRAP at tempo, 5 sets, 1:00 rest
95/10, 135(f4)/8, 135(f4)/7, 125(f4)/7, 115/8

+
5 rounds of:
400m Run
rest 2:00
Note: Aim is to hold lowest TOTAL time for all 400's
14:52 (minus 8:00 rest) = 6:52 running time.

Disappointed in the strength work, was not even able to get the prescribed 5 reps at my chosen weights on 3 of the sets, so I had to go down. Ring rows were OK. Not happy with my poor strength lately, began to ponder my impending decrepitude. Running splits were 1:26, 1:23, 1:23, 1:20, and 1:20, so I got faster (or held steady) each round. Then I felt better.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/9709057871/[/url]

Claw

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Butt kicked today at West Toronto Crossfit :D

10-1........1-10 for time. 17:01

Dead lifts @275
Box jump burpees @24"

I had to take 10-15 seconds between each round of pulls and BBJ.... My hams were fried and I couldn't make the jumps immediately after with out walking it off

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@Mike, sounds like a brutal wod!

Monday September 9, 2013

Warmup
2x
200m, 10 squats holding at bottom for 5 seconds, calf smashing, thigh smashing, pseudo-pigeon.

15 minutes to find 10 (Ten) RM of back squat
145#

3x8 good mornings (45, 55, 65)

Metcon
21-15-9
thrusters (85#, did 15, 12, 9)
calorie row (did 21, 15, 9)

I had to bite my tongue while watching people row, the coach doesn't know about rowing...

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spoke to the coach earlier in the day and asked him to cut back on the work for me yesterday as i am old and frail and did a huge amount of firewood over the weekend. don't think it worked as

this is what he came up with

800 m. sled drag w/ 80lb on sled and 10lb ankle weight each ankle

1 RM football bar with 1 set chains 5/8" 179lbs

20 dbell bench press 20, 25lbs

t bar row 8-8-8

90-100-115

4 rounds (per side)

20 one arm row 35lb dbell
8 rear delt raise 3lb dbell

moved 25 wheelbarrows of wood from pile front and stacked in back yard

glad he took it easy on me last nite:D

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9/10 WOD
"Miley Cyrus"

AMRAP 14:00
10 Box Jumps - step down (24/20)
15 Wall Balls (20#/14#)
20 Russian KBS (2pd/1.5pd)

4 rounds + 30 reps.
Nothing fun about this one. All movements straight through for first round only, then wall balls and KBS broken up. Very sweaty WOD. Geoff and Mike Mac SB are just crushing it lately. Nice big class.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/9716080007/[/url]

Claw

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Twerking it, Claw? :rofl: Nice Job!

Cliff, Nice of him to take it easy on you!!

[B]9 Sept:
WOD:[/B]
AMRAP 10 min:
“Fran”
21-15-9
Thrusters (95, 65#) [I]Scaled to 75#[/I]
Pull Ups

1 round + 6 Thrusters

[I]This was Fran with trying to do it again! My Plan was t go lighter to see if I could hang onto the bar. NO SUCH LUCK!![/I]

[B]10 Sept:
WU:[/B]
100 SUs
400m run
10 Squats
10 Pass Throughs
10 Helicopters (both directions)
Burgener Warm Up

[B]WOD:[/B]
Death by:
Power Snatch + Squat Snatch (95/65) [I](Did 65#)[/I]

With a continuously running clock, do 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc… until you can’t finish!

Completed the 4th minute & got 3 Power Snatches + Squat Snatches in the 5th minute. 13 Power Snatches + 13 Squat Snatches

[I]I hate the last two minutes of these "Death By"s. You give everything to get under the next to last minute and then it's start all over again![/I]

[B]Round Two
(At the base Globo)
WU:[/B]
.55555556mi run
100 SUs
10 Push ups
10 air squats
10 18kg Push Presses
10 Single leg 12" BoxJ umps (5 each leg)
10 leg openers (each leg)
10 leg closers (each leg)

[B]WOD:[/B]
3-3-3-3-3 Back Squats
135, 205, 225, 245, 265

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Cliff.... Great story on the fire wood...I love it !!!

Bill.... Your death buy WO doesn't sound like much fun at all!!!:D

Jim " impending decrepitude". Amazing ... Sounds like the name of a heavy metal band...

Tuesday at west Toronto crossfit

3 rounds ... add weight each round

400 mtr run

5 HPC. 135#/155#/175#

5 front squats

5 push press


Good to have a relatively easy day... Then I walked all over downtown Toronto all day for TIFF. Now my legs are sore.

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and yet you guys are proving why we should not be sitting on the couch once we turn 50;)

yesterday my mind was in a weird place due to a previously well placed skelton falling off and going bump.

asked jesse to provide me with an added kick in the a#$ so that i could get the much needed mental adjustment. he did not dissapoint:D

8 minute amrap

10 20lb incline dbell bench press
10 calorie row
20 12kg push down

212 reps

then 2 minute rest

8 minute amrap

10 sit ups
10 hip extensions
10 20" step ups w/45 clutched to chest

154 reps

was in a much better mental state when i was done finding my breath

150 single red band pull aparts

3 rounds

20 toe touches
20 russian twists

another 20 wheel barrow loads of fire wood to the back yard.

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Wednesday 9/11

For time: 13:13

2 min plank hold
100 v ups
100 KB swings @55
100 air squats
500 SU

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Michael - You are right about that- especially the last few minutes!! :D

Cliff - That's my goal!! ;)

[B]At base Globo
WU:[/B]
400m run
100 SUs
10 Push Ups
10 Air Squats
10 Hip openers
10 Hip closers
10 DUs/attempts

[B]WOD:[/B]
3 Rounds For Time:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds

19:00.98

[I]Tried to keep the rows ~2;00. The runs were tough and felt worse fter the rows. I always believe to be wary of any WOD with "rest" in it! [/I]

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9/12

PR:pepper:
Heavy thrusters day

Full power clean into a single thruster each rep. ( That was a lot of work!)

8-6-6-4-4-2-2-2-2-2-2-2-2-1-1-1-1-1-1

Started at 135 Worked up to 225!!!! In 5 lb increments

Was very sexy on 215!! Nice and sexy on 220. Just locked out on 225 but I got it!!! Wishing I would have jumped up in bigger increments...I was just plum tuckered out by the time I hit 225, may have been able to get another 20-30 lbs up. Oh well, duel edge sword... Needed all those reps to get in the grove and nice and warm.

Who's the old man now suckaaa? ( directed to all the young bloods ). :pepper: