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William, found that I can do box jumps if the landing is soft. We have a gymanstics half moon. On its side, it's about the same as a box. Found that I can jump on it without knee pain.

Deadlift day.

5X315,365,405
5X5-10 seat Good mornings w. 2X35# KB's
5X10 TTB
5X5 DL @275 w. two sets of chains for speed strength

Chest rehab:
5X5 135 Bench working negative for 5"
5X10 95 Bench w. two sets of chains for speed strength.

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Friday March 15, 2013

13.2

169!!!!!!:pepper:

Couldn't be happier. Now if I could just regain feeling in my legs...

[url]http://jtkalnaynovels.wordpress.com/2013/03/15/dear-crossfit-13-2-what-a-difference-a-week-makes/[/url]

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Congratulations to everyone on their Games results.

Welcome back Chaplain Tim and Helen.

3/11-14 Skiing
1 day at Breckenridge, 1 day at Vail, and 2 days at Keystone. Skiied everything: bumps, trees, bowls, a powder day and groomers.
Approximately 112K feet of vertical over four days and 36,700+ yesterday.
Took a hard spill late Wednesday that was apparently pretty spectacular. My skiing buddies said they wished they had a video of it. :yikes: Left shoulder took a good shot and is still pretty sore; doing overhead presses and rows with moderate weights to get it back to normal.

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alden...sounds like a rough 4 days eh? good thing you have to go back to work to recover...always a sign of a good holiday

tonite....one of the few times i ever felt like quiting a wod in over 3 years

100 purple bands hamstring curls
5 x 25 ghd sit ups
800m 45lb sled pull with 20 lb weight vest and 20 ankle weight each leg

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For me the Open 13.2 is in the bag:D

After being axious as to my ability to do the work suffering with a head cold I decided to give it the best I could. Went to the box at 3:00 to stretch and warm up. I CAN'T THANK MY COACH ENOUGH FOR NOTICING THAT I WAS SLACKING ON GETTING MY ELBOWS HIGH AND RACKING THE WEIGHT EVERYTIME I BROUGHT THE BAR DOWN FROM OVERHEAD!

After scoring for a couple friends I set up the bar and gave it all!
Managed 8rds +1 shoulder to OH and felt good afterward!

Trust all the rest of you had as much fun with this Cardio speed test!:o

Tim

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great work tim

today in the cold heavy rain, hungover from a buddies wedding last nite 1600m. 45lb sled drag.....nothing exciting about it just a slogfest!!!!

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Sunday March 17th, 2013

Skills work, Karen, and coaching

[url]http://jtkalnaynovels.wordpress.com/2013/03/17/dear-crossfit-friend/[/url]

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03.17.13
Wendler
Month 1, Week 2
Squat Day

WARMUP
Uphill walk/jog
OHS w PVC

SQUAT
3X160
3X185
6X210

ACCESSORY
Tabata Front Squat w/Oly bar

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Thanks Cliff,

I was considering doing 13.2 over again today (then I woke up):yikes: I found my traps really tight and not 100% recovered---must be needing to up the (Omega 3's)? I thought I was dosing about right cause the neighbors "cat" was chasing me around the house:confused:

Hope everyone that is doing the open is enjoying it as much as I am, (especially seeing others at our Box achieving more than they ever imagined of themselves)

Tim

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Chaplin Tim - awesome job on 13.2!! You and JB are cleaning clock in the 55-59 Men's Masters Division!!

Pat - You are right about the soft landings on the box jumps!! When I made the best jumps, the landings were soft.

[B]The Ides of March:
WU:[/B]
100 SUs
10 Push ups
10 Air Squats
Box Jump/Tuck Jump practice

[B]WOD:[/B]
1/3 Hamilton:
1000m row
50 Push Ups
1000m run
50 Pull Ups

19:26

[I]Brutal! Felt everything weak in my body hurt on this one! Would've tried the rest of the WOD, but I wanted to saveit for 13.2[/I]

[B]17 March:
WU:[/B]
400m run
100 SUs
10 TTB
Hollow rocks
box jumps

[B]WOD:[/B]
CrossFit Open 13.1
10 min AMRAP:
5 shoulder to overhead, 95#
10 Deadlifts, 95#
15 Box Jumps/ Step Ups, 20" Box

211 reps

[I]The weight lifting wasn't bad. Kept my hands on the bar for all presses and DLs. Tried to keep these going fast. 95# was an easy weight for me.

Went to set ups pretty quickly, so that was my slowest part of the WOD. Even with the step ups were draining! Jumping would've been faster but much more draining! At least I was able to break 200![/I]

Oh, Yeah, 56 Birthday Burpees (Yay! Burpees!!) :D