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Friday, December 6th, 2013 - Deadlift, Push-press
Posted: 06 December 2013 03:30 PM   [ Ignore ]   [ # 31 ]
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Thanks, I come up with some pretty weird stuff in the yard.  If you’re ever near the North Pole stop by and do something silly with heavy things always room for fresh divots back there.

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Watch out where the Huskies go…and don’t you eat that yellow snow.

M/47/5’6”/210 (95.4kg)

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Posted: 06 December 2013 03:33 PM   [ Ignore ]   [ # 32 ]
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AM
Shoulder Press
5-3-3-1-1-1-1

95*5 /// 105*3/115*2f /// 120*1/125f/120*1/115*1

PM
WU
500m row, CFWUx1

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SATURDAY 131130

Thruster 2-2-2-2-2-2-2

Post load(s) to comments.

100-110-120-130-150-155-145

$O
Splits 3 min each

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M/47/5’10”/155

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Posted: 06 December 2013 03:48 PM   [ Ignore ]   [ # 33 ]
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131205
KB clean and Jerks, MUs

Puppies
Five rounds for time of:
8 Dumbbell clean and jerks, 10-20 pounds - 15# DBs
8 Pull ups (beginner or assisted okay) - From feet on floor, knees bent, arms extended…very slight kip
8 Push ups - lots from knees on last 2 rounds :(

9:11

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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Posted: 06 December 2013 03:57 PM   [ Ignore ]   [ # 34 ]
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Andrew G - 06 December 2013 03:30 PM

Thanks, I come up with some pretty weird stuff in the yard.  If you’re ever near the North Pole stop by and do something silly with heavy things always room for fresh divots back there.

Sounds good, I’m lucky to have 5 acres. It gives me an area to throw the light hammer, and Caber, do sled pulls and I have assorted heavy stones also, I know ,left myself open on that one. Happy training

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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: 06 December 2013 04:01 PM   [ Ignore ]   [ # 35 ]
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FRIDAY 131206

CI: Row 2k

Porch
Complete as many rounds as possible in five minutes of:
225 pound Deadlift, 3 reps
95 pound Push press, 7 reps

7 Rounds

CO: Row 2k

C2 Holiday Challenge Day 9:38,250 M

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M/48/5’ 11”/220#

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Posted: 06 December 2013 05:32 PM   [ Ignore ]   [ # 36 ]
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Chrispy23 - 06 December 2013 04:01 PM

FRIDAY 131206

CI: Row 2k

Porch
Complete as many rounds as possible in five minutes of:
225 pound Deadlift, 3 reps
95 pound Push press, 7 reps

7 Rounds

CO: Row 2k

C2 Holiday Challenge Day 9:38,250 M

Man you were moving, Great work!  Good work on the C2 also. I haven’t been on mine in months.

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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: 06 December 2013 05:35 PM   [ Ignore ]   [ # 37 ]
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The Outlaw Way: 131130

3X2 Low-Hang Cleans (2″ off floor) + 1 Jerk @ 80kg – rest 90 sec.

a) 3X3 Tempo Front Squats (3 counts down, 3 counts pause, 3 counts up, no pause at top) @ 67.5kg – rest 60 sec.
b) 3X4 Jerk Balances @ 55kg – rest 60 sec.

3 rounds for time of:
20 HR Push-ups
20 T2B
15m OH Walking Lunges 40kg
9:38

Paleo day 9

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Posted: 06 December 2013 06:35 PM   [ Ignore ]   [ # 38 ]
Big Dawg
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OPG57 - 06 December 2013 02:41 PM
Glorybelle - 06 December 2013 02:02 PM

Since DLs were what pushed my back over the edge last time (my fault), I subbed this wod.

6 rounds for time of:
7 pull ups
14 burpees
21 air squats
15:29

Happy Friday!

Good too see you back Glorybelle, Sorry to hear Deadlifts are what got you. TGIF! Have a great weekend

Thanks so much, OPG! I’ll get over my fear of those dead lifts soon enough. I hope you enjoyed the rest day today.

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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: 06 December 2013 06:50 PM   [ Ignore ]   [ # 39 ]
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Friday
still smoked from deadlift/run Wednesday night, so:

Foam rolling, squat therapy

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M/25/5’11”/200

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Posted: 06 December 2013 07:10 PM   [ Ignore ]   [ # 40 ]
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Strength/Skill
A1) EMOM 8 MIN
3 Barbell Thrusters
3 Burpess

Metcon
Helen
3 2 Rounds
400M Run
21 KB Swings
12 Pullups

Notes:
No workouts past 4 days.  Slept a little longer today. Just glad to workout again.  Slight tweak on left shoulder.

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 06 December 2013 07:11 PM   [ Ignore ]   [ # 41 ]
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Wall ball, Run 400m

Heavy Pups
3 rounds
10-30 wall ball shots, 8#-14# 20#
200-400-meter run
8’-10’ target

7:24

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M/43/5’11”/195

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Posted: 06 December 2013 07:14 PM   [ Ignore ]   [ # 42 ]
Big Dawg
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Gymnastic WU

Squat 275 3x5
WU: 135x5x2, 185x5, 225x5
275x5, 275x5, 275x5

Bench 200 3x5
WU: 45x10, 135x5, 185x1
200x5, 200x5, 200x5

Deadlift 295 1x5
WU: 135x5, 225x4, 275x1
295x5

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M/34/5’ 10”/182#

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Posted: 06 December 2013 07:32 PM   [ Ignore ]   [ # 43 ]
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FRI 12062013 Burpee challenge 60 for 500.  500 to go!

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 06 December 2013 07:46 PM   [ Ignore ]   [ # 44 ]
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OPG57 - 06 December 2013 05:32 PM
Chrispy23 - 06 December 2013 04:01 PM

FRIDAY 131206

CI: Row 2k

Porch
Complete as many rounds as possible in five minutes of:
225 pound Deadlift, 3 reps
95 pound Push press, 7 reps

7 Rounds

CO: Row 2k

C2 Holiday Challenge Day 9:38,250 M

Man you were moving, Great work!  Good work on the C2 also. I haven’t been on mine in months.

What happened to you and your C2? I thought your wife was getting jealous!

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M/56/5’10”/220

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 06 December 2013 08:06 PM   [ Ignore ]   [ # 45 ]
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Smokey - 06 December 2013 07:46 PM
OPG57 - 06 December 2013 05:32 PM
Chrispy23 - 06 December 2013 04:01 PM

FRIDAY 131206

CI: Row 2k

Porch
Complete as many rounds as possible in five minutes of:
225 pound Deadlift, 3 reps
95 pound Push press, 7 reps

7 Rounds

CO: Row 2k

C2 Holiday Challenge Day 9:38,250 M

Man you were moving, Great work!  Good work on the C2 also. I haven’t been on mine in months.

What happened to you and your C2? I thought your wife was getting jealous!

Yes Connie and I were having a heck of a fling then. Checkout tomorrows WOD. Click on the the compare to number (110808) for the last time we did 4 500 meter rows for time 8/7/11.You ,Me ,Garddawg and Nomad were doing a lot of talking that day. That was a fun Post day for me just talking with you guys. I enjoyed reading it tonight, Made me a little melancholy. Take care Smokey. Have a great weekend.  Olypowerguy

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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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