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Saturday, September 14th, 2013 - Squat clean
Posted: 13 September 2013 04:19 PM   [ Ignore ]
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SATURDAY 130914

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 091217.

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“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

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Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
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Posted: 13 September 2013 07:11 PM   [ Ignore ]   [ # 1 ]
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Every ones a Big Dawg.  If you are familiar with the movement then test your limits.  If you are unfamiliar, please use today to work on the movement.
Check out Annie cleaning:
http://media.crossfit.com/cf-video/CrossFit_Annie1RMClean.mov
http://media.crossfit.com/cf-video/CrossFit_Annie1RMClean.wmv

Squat Heights:
http://media.crossfit.com/cf-video/CleanCatchHeight.wmv

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

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Posted: 14 September 2013 02:30 AM   [ Ignore ]   [ # 2 ]
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Squats, muscle-ups

Warmup
Bear crawl variations
Push-up variations

WOD
2 rounds
Tabata squats
4 minutes muscle-up progressions (from hang to bottom of dip, feet touching the ground)
Rest 3 minutes

Squats 15 on the best rounds. 9 and 10 on the worst. Muscle-ups for quality rather than speed. Significant stability improvement in the second round.

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 14 September 2013 03:08 AM   [ Ignore ]   [ # 3 ]
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“Hotshots 19”
Porch?
Six rounds for time of:
30 Squats
115 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Time - 39:30

Ugh! 8th WOD in 6 days. Tomorrow will be a hardcore rest day. I was feeling pretty good until about half way through this WOD this morning.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 14 September 2013 03:12 AM   [ Ignore ]   [ # 4 ]
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5 rounds
Max Rep Kettlebell Swings in 60sec
Rest 2-4 mins between rounds

1 pood
Total Reps-166

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 14 September 2013 03:47 AM   [ Ignore ]   [ # 5 ]
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@Home

Warm-up
500m Row
5:00 Stretch

Metcon
G.I. Jane
100 Burpee Pull-up

Time: 13:53
First 50 in just under 6:00, then slowed down. 77 at 10:00.

5:00 on Pain Ball

Judging all day at the CO Open today.

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 14 September 2013 04:56 AM   [ Ignore ]   [ # 6 ]
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Some things

Feeling a cold coming, so I opted to not do the planed wod for today. No metcon at all until I know where it’s going.

Wu: yes

Skill: lowering from inverted hang

WOD:
3Xmax rep pull ups
*rest 2 min btw sets
19-18-14 Been a goal for a long time to do 20 in one set. Got so suprised when I got 19 that I fell of the bar.

Then…
50 GHD sit ups (progression)
1:43

Then…
Floor press 15-15-15
60-65-70 (ugly last reps)

MWOD:
K* 8 min
60 banded good mornings

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 14 September 2013 05:10 AM   [ Ignore ]   [ # 7 ]
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WU
3x(Samson stretch (20sec/side), 10 OHS w/PVC, 16 GHDSU, 12 GHDBE)

WOD - 130906
“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.
18:18

Been fighting a cold the last few days… Started cramping a bit in the abdomen area during the first backward run, nothing major.  Harder than it looks!

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 14 September 2013 05:16 AM   [ Ignore ]   [ # 8 ]
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Bike to work, 8 miles mixed trail and road
35:41 (PR -0:28)

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 14 September 2013 06:57 AM   [ Ignore ]   [ # 9 ]
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Morning all, Squat Day week 4.  warm up 10 minutes Elliptical 2 miles. Stretch.  Box squats, 44 x 10,  88 x 10, 132 x 5,  176 x 5, 209 x 5, 231 x 5, 253 x 5, 264 x 5, 275 x 5.  264 was limit for good form but I wanted to push strength limits a little with 275 x 5. not as pretty but still below parallel.

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 14 September 2013 07:09 AM   [ Ignore ]   [ # 10 ]
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Squat Clean1-1-1-1-1-1-1 reps

Burgener Warmup w/ PVC

Addt’l Warm-up:
5x 45
5x 55
3x 65
3x 75
3x 85

Work
95-115-135-145-155-165  attempted 175 but no go. Need to start lighter next time. Decent squat depth on the catch until 155.

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M/36/72”/248#
First WOD: 6/24/13

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Posted: 14 September 2013 07:15 AM   [ Ignore ]   [ # 11 ]
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klrace - 14 September 2013 07:09 AM

Squat Clean1-1-1-1-1-1-1 reps

Burgener Warmup w/ PVC

Addt’l Warm-up:
5x 45
5x 55
3x 65
3x 75
3x 85

Work
95-115-135-145-155-165  attempted 175 but no go. Need to start lighter next time. Decent squat depth on the catch until 155.

Sounds like a good start. Getting the flexibility in the joints is hardest thing about Olympic lifts at least in my personal experience with it. Good Job. wink

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 14 September 2013 07:46 AM   [ Ignore ]   [ # 12 ]
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Six days…. need a rest day.

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Posted: 14 September 2013 08:45 AM   [ Ignore ]   [ # 13 ]
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For time
30 burpee muscle ups

13:13

Got through 20 by 8:28. Couple of missed reps throughout, slow and steady overall as to prevent muscular failure.


100 wall ball situps, 12# ball to 5 foot target

6:52

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 14 September 2013 09:56 AM   [ Ignore ]   [ # 14 ]
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OPG57 - 14 September 2013 06:57 AM

I wanted to push strength limits a little with 275 x 5. not as pretty but still below parallel.[vimeo]http://vimeo.com/74522269[/vimeo]

Great form on those squats, OPG! Thanks for sharing the vid; it helps to see good form to strive for.

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 14 September 2013 09:57 AM   [ Ignore ]   [ # 15 ]
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7.5 mile run then squat cleans
55 65 75 85 95 105 115(f) 110(f) 105(pr)
Was bummed I couldn’t get 110, but it’ll come.

@Aaron_CO, that 100 burpee muscle up WOD sounds like a beast, and you killed it!

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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