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WU 2Rds of shoulder and hip mobility, 20 press ups- 20 sit ups- 10 squats
Squat clean skill work with 20kg
21-15-9 reps of:
Clean 95 pounds
Time 9’ 11”
Cash out, muscle ups practice,
Felt this one today, my breathing was fine to start with but soon changed as I hit the ring dips was all over the place, taking a week break to recover from the last three months so will see how that effects the performance.
Morning all, I have changed my mind on totaling out today. My mind and Body have no desire to pull max singles today.Sorry it didn’t happen.Since you guys have been following along and been so encouraging thru the 12 week cycle.I really hate to disappoint’
On the up side’. I looked back and added up my best lifts over the cycle and am happy to report that I made the 1201 total I wanted.
Squat 391 11/16/13 video is not there at present time
Bench 358 12/16/13 http://vimeo.com/82012995
Deadlift 451 12/11/13 http://vimeo.com/81956389
I know its not the same as doing them all the same day, But I’m really having trouble getting myself Motivated today, Which really means I won’t be at my best. I’m very happy to have this cycle finished and am looking forward to the next 2 weeks doing nothing but rest and relaxation. I will be starting back with a new cycle 1/4/14 which will be reduced to 8 weeks. My focus will be on Squat foundation. and Deadlifts. with more Metcon work after each session. Elliptical ,Weighted sled pulls, Rowing. Thanks for all the kind words of inspiration. It has been greatly appreciated. I wish all of you a Merry Christmas and a Happy new year of physical improvements in your Crossfit journey.May God Bless you all. Guy and Lea Ann aka Olypowerguy and Olypowergal