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Monday, December 16th, 2013 - HSPU, Deadlifts
Posted: 16 December 2013 11:04 AM   [ Ignore ]   [ # 16 ]
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W/U

5:00 jumping rope
stretch
burgener
3x Samson, squat, shoulder pass, good mornings, sit-ups, pull-ups, dips

131214
Hang squat clean 3-3-3-3-3-3-3 reps

1 x 10 broom handle
1 x 5 45

65/75/85/95/105/115(f)/65

1 x 5 45

$O
hspu progression, handstand, headstand

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Posted: 16 December 2013 11:23 AM   [ Ignore ]   [ # 17 ]
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Pistols, pull-ups, KB swings

Warmup
Mobility
Bear crawl variations

Skill
Pistols

WOD
AMRAP 20 minutes
5/5 pistols, 50 cm box
10 pull-ups, black band
15 KB swings, 16 kg, American

Result: 5 rds + 28 reps

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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: 16 December 2013 12:00 PM   [ Ignore ]   [ # 18 ]
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Buy-In:
Arm Swings
Leg Swings
Couch stretch
Strict pull-ups: 7+6+5+4+4

Row 10x(100m/1:00r)
0:18.4+0:17.8+0:17.7+0:17.8+0:18+0:23.5+0:18.3+0:18.3+0:18.8+0:18.7 = 3:07.3

3 tenths PR on the 100m.

Kind of fell asleep at the switch between interval 5 and 6 and missed my start time.

Cash-out:
Rehab Exercises / Stretches

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
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: 16 December 2013 12:29 PM   [ Ignore ]   [ # 19 ]
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Monday December 16, 2013

Hang squat clean 3-3-3-3-3-3-3 reps

Loads: 95x3 for warm up, 115, 120, 125, 130, 135, 140, 145-fail, 140

My new 3 rep max is 140

Was going to run but my legs were good and worn out.

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Donald K. Toro

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Posted: 16 December 2013 12:37 PM   [ Ignore ]   [ # 20 ]
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dtoro - 16 December 2013 12:29 PM

Monday December 16, 2013

Hang squat clean 3-3-3-3-3-3-3 reps

Loads: 95x3 for warm up, 115, 120, 125, 130, 135, 140, 145-fail, 140

My new 3 rep max is 140

Was going to run but my legs were good and worn out.

Good work Don!

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 16 December 2013 01:22 PM   [ Ignore ]   [ # 21 ]
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Gymnastic WU:
4 rounds of:
kick up to handstand x3
ring push-up x5
Tripod/frog stand x10 seconds

3 rounds of:
55lb overhead squat x10
55lb sumo deadlift x10

SWOD: Squat
135x10, 185x5, 235x5, 275x3, 280x3, 285x3
225x10

5 rounds for time of:
65lb walking lunge x10
15ft rope climb x2

9:05

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M/34/5’ 10”/182#

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Posted: 16 December 2013 01:24 PM   [ Ignore ]   [ # 22 ]
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131214

Hang squat clean 3-3-3-3-3-3-3 reps

Post loads to comments.

115-125-135-145-145-145

Went light and quit one set short as these have a history of aggravating my shoulder and it was starting to feel it so thought best to stop.

Followed with:

3 rds for time:

10 box jumps 24”
20 pushups
30 double unders

Time: 5:30

Box jumps stepped down but unbroken.  Pushups unbroken first set, then 12-8, then 8-4-4-4.  DUs 2-3 misses each round.

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M 52/5’10”/180

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Posted: 16 December 2013 01:45 PM   [ Ignore ]   [ # 23 ]
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“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

me: 4-16-3-9-10; last time: 4-16-3-8-10; past 4-15-3-7-9, next time I should shoot for 4 pullups and 11 situps
Casey: 4-16-4-9-11; last time: 4-15-4-8-10; 4-13-3-7-8
Gus: 6-14-2-8-9

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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Posted: 16 December 2013 02:17 PM   [ Ignore ]   [ # 24 ]
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Aaron_CO - 16 December 2013 07:24 AM

Goodbye

Where are you going?

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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: 16 December 2013 02:18 PM   [ Ignore ]   [ # 25 ]
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Ran 2 miles to gym
WOD in 8:17
HSPUs piked, feet on weight bench
first round with 115 lb DL, back felt bad
last four rounds with 105 lb DL, back felt better
Ran 2 miles home

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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: 16 December 2013 02:33 PM   [ Ignore ]   [ # 26 ]
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Complete as many rounds as possible in 10 minutes:

Supine Ring Pull Ups - 10 reps
True Push Ups - 10 reps

  7 Rounds +8 pull-ups

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M / 59 6’0 205 CF BD 12/09

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Posted: 16 December 2013 02:39 PM   [ Ignore ]   [ # 27 ]
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OPG57 - 16 December 2013 04:41 AM
SheepDawg - 16 December 2013 03:24 AM

MONDAY 131216
WU:
3x10
sit-ups
squats
hip raises
stretches

WOD:
Five rounds for load and time of:
15 Handstand Push-ups (progressions)
5 Deadlifts 135lbs

Time: 8:10:07

CD: stretches

You are staying consistent SheepDawg. You will succeed on that basis alone.Good work

I asked for more plates for Christmas,  so maybe I can bump it up a notch or two in the new year. wink

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 16 December 2013 02:53 PM   [ Ignore ]   [ # 28 ]
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Bench press
45 x 10
95 x 8
135 x 5
155 x 3
165 x 1
180 x 1
190 x 1
3 x 170 x 5 (first set paused)

Deadlift
95 x 10
135 x 10
185 x 5
225 x 3
255 x 3
275 x 2
305 x 1
325 x 1 (PR)
295 x 5
275 x 5

All unbelted. Had a couple lower back spasms on the heavy sets. Opted to do drop the weight and do one less set than the intended 3 x 295 x 5.

Lots of stretching for cash out.

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

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    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.”
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Posted: 16 December 2013 04:17 PM   [ Ignore ]   [ # 29 ]
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3 rounds warm up
Samson stretch
10 each
PVC OH Squat
Sit ups
Good mornings (green monster band)
Pull ups (assisted black monster band)
Dips (paralettes/ feet on bench)

Burgener warm up no weight added standard bar

Warmed up deadlifts and shoulder press

Puppy!
5 rounds 5 each
15# db shoulder press. 20 wasn’t happening with both arms. Womp.
135# deadlift (75% of max)
8:50

Got tired and form started to go.

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Posted: 16 December 2013 04:39 PM   [ Ignore ]   [ # 30 ]
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Rest day.

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

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