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Old 05-17-2016, 12:34 AM   #16761
Scott Jenkins
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Re: A Bears Tale

16 May 2016

EMOM 7 - 2 Snatch Balances 40k

EMOM 10 - 1 rep squat snatch - 67k no misses

Snatch Pulls off 2 x 20k plates - 5 x 2 100k

Back Squats

100k x 7 reps, 4 sets

Ring Muscle ups:

5 min EMOM: :25 work :35 rest - 7,6,5,5,4 - 27 PB

3 rounds for time:

30 Burpees
30 Pull ups
30 Thrusters 35k - 21.33

Thats the shortest typed workout compared to work done forever. Took nearly 3 hours to finish that.
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 05-18-2016, 07:33 AM   #16762
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Re: A Bears Tale

17 May 2016

21-15-9 reps of

Deadlift 102k
Run 400m - 6.21 unbroken

For time:

40 Calorie Row
50m Sandbag carry 30k
rest 2 mins
30 Cal Row
100m Sandbag carry
rest 2 mins
20 Cal Row
200m Sandbag carry - 12.13

3 rounds not for time:

15 Weighted Sit u[s
20 Hip extensions
1 min plank
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 05-18-2016, 07:35 AM   #16763
Scott Jenkins
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Re: A Bears Tale

18 May 2016

1 Power Clean every 40 seconds x 12 - 88k

rest 4 mins

1 Power Snatch every 40 seconds x 12 - 63k

rest 4 mins

21-18-15-12-9-6-3 unbroken rounds of

Overhead Squats 43k - 5.57

5 min Amrap:

1 HSPU, 20 doubles
2 HSPU, 20 doubles
3 HSPU, 20 doubles and so on

Got 8 HSPU done - 176
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 05-18-2016, 09:43 AM   #16764
Alex Burden
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Re: A Bears Tale

Scott, you need to uppdate your profile on the Blackwater homepage. 2016 now

*His current target is to win a place at the CrossFit Games in 2015.*
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Old 05-19-2016, 07:20 AM   #16765
Scott Jenkins
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Re: A Bears Tale

Quote:
Originally Posted by Alex Burden View Post
Scott, you need to uppdate your profile on the Blackwater homepage. 2016 now

*His current target is to win a place at the CrossFit Games in 2015.*
You looking for a job Alex... thanks for the heads up mate
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 05-19-2016, 07:56 AM   #16766
James David Wise
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Re: A Bears Tale

Quote:
Originally Posted by Scott Jenkins View Post
18 May 2016

1 Power Clean every 40 seconds x 12 - 88k

rest 4 mins

1 Power Snatch every 40 seconds x 12 - 63k

rest 4 mins

21-18-15-12-9-6-3 unbroken rounds of

Overhead Squats 43k - 5.57

5 min Amrap:

1 HSPU, 20 doubles
2 HSPU, 20 doubles
3 HSPU, 20 doubles and so on

Got 8 HSPU done - 176
I nearly got you on the OHS Stamina Builder Scotty!!
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Old 05-19-2016, 12:29 PM   #16767
Alex Burden
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Re: A Bears Tale

Quote:
Originally Posted by Scott Jenkins View Post
You looking for a job Alex... thanks for the heads up mate
not today, but I pay allot of attention to small details and can see things that I know that are important to those that read the information. Nothing worse than old information on homepages, businesses can loose allot of customers due to that. In your case you are a top CF athlete and this will bring in the customers, sell sell sell but the difference is you can back it up.

There's a simple trick, even if you do not want to change or update anything... You update the page so that the last edit/update date on the page is not older than 1 week. This only takes a couple is seconds but people like the latest and greatest information. When something has not been updated for a month people move on. I think society expects current, new and updated info.

I know this because I run a homepage at work for 22000 users and the number of views we have is unreal due to the fact that they always think something is new and nothing is old. Even have a cheaky quote where is states "Always Update". This keeps them coming back.
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Old 05-20-2016, 02:12 AM   #16768
Scott Jenkins
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Re: A Bears Tale

Quote:
Originally Posted by James David Wise View Post
I nearly got you on the OHS Stamina Builder Scotty!!
I did see that 6:00 or something like that. Seems to be doing you good having the extra rest days.

You noticed how much more volume I'm on now, this CompTrain paid for masters stuff is hard but good. 40 minute warm ups sometimes.
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 05-20-2016, 02:14 AM   #16769
Scott Jenkins
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Re: A Bears Tale

Quote:
Originally Posted by Alex Burden View Post
not today, but I pay allot of attention to small details and can see things that I know that are important to those that read the information. Nothing worse than old information on homepages, businesses can loose allot of customers due to that. In your case you are a top CF athlete and this will bring in the customers, sell sell sell but the difference is you can back it up.

There's a simple trick, even if you do not want to change or update anything... You update the page so that the last edit/update date on the page is not older than 1 week. This only takes a couple is seconds but people like the latest and greatest information. When something has not been updated for a month people move on. I think society expects current, new and updated info.

I know this because I run a homepage at work for 22000 users and the number of views we have is unreal due to the fact that they always think something is new and nothing is old. Even have a cheaky quote where is states "Always Update". This keeps them coming back.
Got it updated last night Alex, go have a look now. I mentioned it and it was like oh yes about time we done that.
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
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Old 05-20-2016, 05:26 AM   #16770
Alex Burden
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Re: A Bears Tale

Quote:
Originally Posted by Scott Jenkins View Post
Got it updated last night Alex, go have a look now. I mentioned it and it was like oh yes about time we done that.
looking good Scott, looking good
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