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Wednesday, September 19th, 2012 - Deadlift, OHS
Posted: 19 September 2012 06:20 AM   [ Ignore ]   [ # 16 ]
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21-15-9 reps of:

185 dead lift
95 o/h squat

10:25

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~Dave

M/31/6’2”/250

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Posted: 19 September 2012 06:24 AM   [ Ignore ]   [ # 17 ]
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Puppies: ish
15-12-9 reps of:
88 pound Deadlift 40kg
44 pound Overhead squat 20kg[/size]

Time 5.11

Overhead is hell, think I will be refering to KStar

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M34/5’6”/148

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Posted: 19 September 2012 06:54 AM   [ Ignore ]   [ # 18 ]
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Outlaw: back squats & kbs/push press

High Bar Back Squat:
1X8 @ 65% - 125
1X5 @ 70% - 135
2X5 @ 75% - 140
1X3 @ 80% - 150
– rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.

-then-

5 rounds for total time of:
20 KB Swings 32/24kg - 45/42/40(3)
10 Push Press 115/75# - 75(2)/65(3)
Rest 1:1

14:02

Unfortunately for me I did not see the rest 1:1. Back squats felt great, metcon felt heavy, probably because of the no rest. Eh.

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CF 8/12/10

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Posted: 19 September 2012 07:06 AM   [ Ignore ]   [ # 19 ]
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Made up the front rack lunges and double-unders workout

5 rounds of
15 walking barbell lunges, 95lb held in front rack
30 double-unders

Time: 8:09. 

Felt pretty good about this time.  Legs were shot by the end of it though.  Quads were on fire.  Lunges were a lot harder than I expected but all were done unbroken.  Used a short 35lb bar and loaded it up 95lb so that it would fit down the hallways and still allow people to get past if they needed to.

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30/m/5’11/185 lbs
Crossfit birthday 4/10/08
Crossfit starting weight 205lb.

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Posted: 19 September 2012 07:22 AM   [ Ignore ]   [ # 20 ]
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Deadlift, OHS
21-15-9

Deadlift 157.4
ohs 89

6:40

yehaw! bigsmile

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“Insanity is doing the same thing over and over again and expecting different results.” Albert Einstein

sunglas

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Posted: 19 September 2012 07:27 AM   [ Ignore ]   [ # 21 ]
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WU:
Row 500m
stretch and mobilize
Row 500m

Strength and Skill:
EMOTM for 10 min
3 hang squat snatches 95#

WOD:
With a partner:
Run 1000m
100 push ups
100 situps
100 wall ball 20#
100 double unders

Time: 13:20

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M 31/6’0”/209 lbs.

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Posted: 19 September 2012 07:49 AM   [ Ignore ]   [ # 22 ]
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120 lbs for deadlift
95 lbs OHS
21-15-9
weight was a little low on the deadlifts but it’s been a while since i’ve done them and i got week.

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Posted: 19 September 2012 09:14 AM   [ Ignore ]   [ # 23 ]
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“PACK"scale
21-15-9 reps for time of:
-185#deadlift
-95# overhead squat
9:51 shins are a bloody mess:-)

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Male/45 years old / 5’10”/174#. Been crossfitting since august 08.

http://www.facebook.com/BruceJohnPeek

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Posted: 19 September 2012 09:18 AM   [ Ignore ]   [ # 24 ]
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For time:

21-15-9 reps of
135lb Deadlift
75lb Overhead Squat

4:05

kept weight manageable, focused on form and unbroken movement, felt great.

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M/26/5’9”/185

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Posted: 19 September 2012 09:28 AM   [ Ignore ]   [ # 25 ]
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15 – 12 – 9 reps of:
   
65 lb Deadlift
  25 lb Overhead squat

Time = 4:24

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M/44/5’8”/150 lbs

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Posted: 19 September 2012 09:29 AM   [ Ignore ]   [ # 26 ]
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Catnog - 19 September 2012 09:14 AM

shins are a bloody mess:-)

Try rolling them over a massive dog bal (if you can stand the pain) or use a tennisbal (hurts less wink )

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M/56y/1.80m/100kg.
If you want to become number one, train like you are number two.

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Posted: 19 September 2012 09:35 AM   [ Ignore ]   [ # 27 ]
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3 rounds, run 800m, rest 2 minutes

3:46, 3:48, 3:54, total 17:27 including final rest

Was debating whether to do this WOD outside today. Glad I decided to do it - I found $10 on the side of the road! :-)

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F/32/5’5”/128lbs

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Posted: 19 September 2012 09:37 AM   [ Ignore ]   [ # 28 ]
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Glad you find my 10 dollar note whistling

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M/56y/1.80m/100kg.
If you want to become number one, train like you are number two.

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Posted: 19 September 2012 09:40 AM   [ Ignore ]   [ # 29 ]
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Warmup
Single-unders, 20 seconds Toe on wall calf stretch (both feet) x 3

Shoulder external rotation work , Hip Opener Stretch (both legs), 7 knees to elbows x 3

sit in bottom squat position, Couch stretch x 3

Hamstring stretch (leg up on bench),5 slow air squats, legs crossed bentover hamstring stretchx 3

Here’s the video for the Hip Opener Stretch

Couple of successes in the warm up. 1. the Hip Opener Stretch is FANTASTIC. Combine that with the couch stretch and the hips, quads and hams are ready for squating. 2. I was able to sit in the bottom squat without using an anchor!!  That’s a huge accomplishment for me.

Cash-in
CFSB: Push Press

95 x 5

115 x 3

130 x 3

WOD

Five rounds for time of:
10 Walking lunge steps, carrying a 75 pound barbell in the front rack position
20 Cone Jumps over an 8 inch object (kettle bell)

time 8:15

I was very happy with this time. Lunges were unbroken and I only had a few pauses during the cone jumps. Im focusing on pushing myself harder and harder. With no one to workout with I don’t have that natural competition factor of CrossFit pushing me. So far the last week its been working and I can see it in my times.

Cashout
Walked dog

More Hip mobility work

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M/32/6’2’‘/240#

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

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Posted: 19 September 2012 09:46 AM   [ Ignore ]   [ # 30 ]
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Robert - 19 September 2012 09:29 AM
Catnog - 19 September 2012 09:14 AM

shins are a bloody mess:-)

Try rolling them over a massive dog bal (if you can stand the pain) or use a tennisbal (hurts less wink )

No , i mean they are really a bloody mess , from bar contact on shins when deadlifting for reps i tear the skin off bad and the more calloused it gets the easier it tears.

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Male/45 years old / 5’10”/174#. Been crossfitting since august 08.

http://www.facebook.com/BruceJohnPeek

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