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Sunday, May 12th, 2013 - Clean and Jerk
Posted: 12 May 2013 04:49 PM   [ Ignore ]   [ # 16 ]
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Rest Day

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M/42/210#
Crossfit Birthday: 2/12/2009
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Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 12 May 2013 05:13 PM   [ Ignore ]   [ # 17 ]
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1.6 mile jog for warm up

5 rounds
5 Deadlifts
5 Hang Power Cleans (subbed power, my knees are killing me)
5 Push Press
5 squats

Still waiting on my equipment so it was a straight 35lb. @ 5:37 with the light weight I went kind of quick.

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Posted: 12 May 2013 05:14 PM   [ Ignore ]   [ # 18 ]
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THURSDAY 130509

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions Supermans
50 Sit-ups ~ butter fly, unanchored, abmat

Post time ~ 20:25 ~ PR by 5:06

Compare to 121223
Pack:
Three rounds for time of:
Run 800 meters
35 Back Extensions banded good mornings
35 Sit-ups ~ butter fly, unanchored, abmat

25:31

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 12 May 2013 05:38 PM   [ Ignore ]   [ # 19 ]
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Food poison alert…. Force rest day after a great Nancy
Yesterday!  My legs are good a bit stiffed but, manageable smile

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M/36/6’/185#(Was) I’m know 198#and decreasing smile

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 12 May 2013 06:54 PM   [ Ignore ]   [ # 20 ]
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WU
Jumping jacks 1 min
DROMS

3x(Samson stretch 20 sec., 10 OHS w/PVC, 15 GHD sit-ups, 10 GHD back extensions)


WOD - 130504
Elizabeth
Pack
21-15-9
95# cleans
12-9-6
Ring dips
9:19

Ring dips were the time sink… Quickly turned into singles.  I did figure out how to kip doing the ring dips, though…

$O:
100 DUs for time - 2:47
HAPPY MOTHER’S DAY!

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 12 May 2013 09:55 PM   [ Ignore ]   [ # 21 ]
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THURSDAY 130509

“Michael”
Pack:
Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups

17:42

I have a question about the clean and jerks as well.  I know that normally the Crossfit way is they way that gets it done most efficiently, ie. clean any way you can for a WOD like Elizabeth.  However, with this one being an OLift, and a strength piece, in my mind I can’t help but feel it should be received in the squat.  I would just like some clarification on what is expected for this particular WOD, if someone could.

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 12 May 2013 11:50 PM   [ Ignore ]   [ # 22 ]
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Clean and Jerk x1

Built to 94kg / 207lb. Pressed out. Didn’t attempt heavier. Nothing to compare to (first time going heavy).

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Posted: 13 May 2013 04:38 AM   [ Ignore ]   [ # 23 ]
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Clean and Jerk 1-1-1-1-1-1-1 reps

45-55-65-75-85-90(f)-90(f)

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Love your life

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Posted: 13 May 2013 05:40 AM   [ Ignore ]   [ # 24 ]
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Clean and Jerk 1-1-1-1-1-1-1 reps

115-135-155-165-175-185-195

I felt like I had a little bit left in me, maybe 5-10 pounds.

I have been getting up and doing strength work in the AM. I do the WOD in the PM as long as it is not strength work, if it is, I do that as part of the AM workout and then I do some sort of METCON at night.

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Posted: 13 May 2013 06:13 AM   [ Ignore ]   [ # 25 ]
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Clean and Jerk

1-1-1-1-1-1-1

135-135-135-135-135-155-155

I recorded myself this morning and said that I wouldn’t increase weight until I was happy with squat clean form.  I really need to work on my receiving position for the clean.

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M/33/5’11”/245#

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Posted: 13 May 2013 08:18 AM   [ Ignore ]   [ # 26 ]
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GoRuck group training today.  I did my regular warm up followed by:

6.5 mile weighted ruck run with 4 bricks, 3 liters of water and misc. supplies. Roughly 30 pounds total.

Along the way we did some PT including a couple rounds of elevated push ups, thrusters and lots of hills and a new set of stairs.

It was a small group, but a fun time regardless.  I ran well and think I need to shift my training emphasis towards my upper body and perhaps relax the running a bit.  I need to be sure to get enough rest/recovery to hopefully let the plantars faciaitis heal up a bit.

Good Times and Good Living!
Adam

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Posted: 13 May 2013 10:06 AM   [ Ignore ]   [ # 27 ]
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Clean and Jerk 1-1-1-1-1-1-1 reps

65#, 85#, 95#, 105#, 115#, 125#, 115#

Really worked on Technique and Form.  My form was really bad on number 6 for 125#.  I brought the weight back down to 115# and made sure form was better.

worked abs and core of 8X25 reps between sets of clean and jerks.

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Posted: 13 May 2013 12:15 PM   [ Ignore ]   [ # 28 ]
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130506 - Nancy

Warm-up: Dead-hang pull-up work, then 3 rounds of 30s sampsons + 15x each push-ups + sit-ups + elevated beginner pull-ups + squats.

WOD: 3 rounds for time of 400m running + 15x 45# Overhead squats. The squats were easy, and probably should have been done at 65#. The running sucked. That ate up the huge majority of my 28 minute time. I would guess we are looking at 5-6 mins of OHS, 2-3 mins of transition from run to OHS (come in the house, get water, get to gym room, then after OHS get back out of house for more running). Leaving around 20 mins for the actual running portion (or, I should say, jog/walk portion).

I hate running. But I will continue to improve at it.

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32/M/5’11”/255

For my CrossFit blog: http://cf.jgb146.com

For my poker strategy videosite: http://www.grinderschool.com

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Posted: 13 May 2013 11:58 PM   [ Ignore ]   [ # 29 ]
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AM 15min bike… then later 15min walk

PM 15min walk…then later 15min bike

Mobility - lax ball work hips

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GOALS 2014

Complete 100km Ultramarathon - under 12hrs - 30th Aug 2014

By July 1st 2014 complete
1 RM DL @ 185kg (Unknown)
DH PU 25 reps (13 reps)
KBsn 24kg 100 reps + in 5min (unknown)

Current condition in brackets as of 24/12/2013

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Posted: 14 May 2013 12:40 AM   [ Ignore ]   [ # 30 ]
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WOD: 1-1-1-1-1-1-1 C&J
50-55-60-65-70-75-80kg (PB)

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M/37/191cm (6’3”)/118 kg (260 lb)

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