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Friday, July 12th, 2013 - Squat Clean and Jerk
Posted: 12 July 2013 09:30 PM   [ Ignore ]   [ # 31 ]
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am
5 rds
1 press
2 push press
3 push jerks
20 GHD sit ups

105-115-125-135-145

PM
Deadlift 2” deficit
305 x 10
Deadlift standard
305 x 10
Sumo
305 x 10

Front squat
3 x 155 x 10

100 KB swings
at the top of every minute do
5 burpee
7 squats

6:10

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All of life’s problems can be solved by heavy deadlifts.

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M/54/5’11”/190

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Posted: 13 July 2013 02:41 AM   [ Ignore ]   [ # 32 ]
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Squat clean and jerk:
130 pound Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
8:20

Then,
Complete 10 Rounds:
4 Power Cleans @ 135
SPRINT 40 yards

*Walk as long as it takes to get back to get back to your bar.

8:57

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 13 July 2013 08:02 AM   [ Ignore ]   [ # 33 ]
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95 lbs.
10:44

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Posted: 13 July 2013 08:45 AM   [ Ignore ]   [ # 34 ]
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WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 16 GHD sit-ups, 10 GHD back extensions)

WOD - 130704
“Smykowski”

Packish
Run 4k
40 Burpees
40 assisted pull ups
No body armor or vest
42:52

$O: stretching

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 13 July 2013 09:39 AM   [ Ignore ]   [ # 35 ]
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FRIDAY 130712
Pack
135 pound Squat Clean and Jerk, 30 reps

12:36

35 sec invert

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M/48/5’ 11”/215#

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Posted: 13 July 2013 10:00 AM   [ Ignore ]   [ # 36 ]
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Pack scaling:  16:38

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People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf.

M/39/5’ 10”/205 lbs

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Posted: 13 July 2013 01:21 PM   [ Ignore ]   [ # 37 ]
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THURSDAY 130711

“CrossFit Total”

Back squat, 1 rep - 255
Shoulder Press, 1 rep - 145
Deadlift, 1 rep - 290

Post total to comments.
690

121127
245, 120, 265
630

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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: 13 July 2013 01:23 PM   [ Ignore ]   [ # 38 ]
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135 pound Squat Clean and Jerk, 30 reps

10:40

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Posted: 13 July 2013 05:34 PM   [ Ignore ]   [ # 39 ]
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20130712 Fri

CrossFit Total
Back squat 195 (5 PR)
Shoulder Press 115 (5 PR)
Deadlift 295
605

Not happy with form on squat and deadlift, dropping weight to work on form next time.  Squat wasn’t deep enough and rounded back on deadlift.

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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