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Friday, January 17th, 2014 - MU, C&J, Row
Posted: 17 January 2014 09:24 PM   [ Ignore ]   [ # 46 ]
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B/I:
75 single-unders
cfwu
stretch
ankle mobility

SWOD:
Deadlift:
1x10 @ 65 lbs
3x5 @ 85-105-131 lbs

WOD:
For time:
Run 800 meters (5:40)
Rest 90 seconds
Run 400 meters (2:39)
Rest 90 seconds
Run 200 meters (1:13)
Rest 90 seconds
Run 100 meters (0:35)
Time: 14:37

C/O:
12-9-6 reps of:
Dumbbell Curls @ 16 lbs ea.
Bent-over Dumbbell Rows @ 16 lbs ea.

stretch

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M/35/6’0”/170 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

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Posted: 18 January 2014 01:43 AM   [ Ignore ]   [ # 47 ]
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Friday, Jan 17, 2014

SWOD: Squat 1x3, 205

21-18-15-12-9-6-3 reps for time of:
Back extension
GHD Sit-up
135 pound Overhead Squat

Time: 13 mins

My hamstrings were very sore after this, I think I should have scaled the weight back some. Taking this weekend off to rest. It has been ver difficult to get time to post here. With school work, family and getting ready to retire it has been very busy here. Take care everyone.

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Donald K. Toro

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Posted: 18 January 2014 06:01 AM   [ Ignore ]   [ # 48 ]
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140117 FRIDAY

WU: 3x15- squats, Sampson’s,  sit-ups, hip raises, shoulder dislocates

WOD:
Puppies (for time)
25 Pull ups (assisted 80# band) 
25 Push ups
20-35 pound Clean & Jerk, 15 reps
100 SDHPs, broken 25-25-25-25 (couldn’t get to rower today)

Time: 12:19:65

CD: 60 seconds each- squat hold, up dog, down dog, hip extensions each hip

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M/39/76”/245# Camo Belt ATA Taekwondo
CFBD: 10/01/2013

In the moment when I truly understand my enemy, understand him well enough to defeat him, then in that very moment I also love him. I think it’s impossible to really understand somebody, what they want, what they believe, and not love them the way they love themselves. And then, in that very moment when I love them…. I destroy them. -Ender Wiggins, Ender’s Game, Orson Scott Card

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Posted: 18 January 2014 12:26 PM   [ Ignore ]   [ # 49 ]
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dtoro - 18 January 2014 01:43 AM

Friday, Jan 17, 2014

SWOD: Squat 1x3, 205

21-18-15-12-9-6-3 reps for time of:
Back extension
GHD Sit-up
135 pound Overhead Squat

Time: 13 mins

My hamstrings were very sore after this, I think I should have scaled the weight back some. Taking this weekend off to rest. It has been ver difficult to get time to post here. With school work, family and getting ready to retire it has been very busy here. Take care everyone.

Good job Don.Have you got another base state side or are you seperating at Ramstein? Good luck on the start of your next career. That Retirement check will just about cover your Mortage LOL  as we use to say when I was active duty Air Force.  Best wishes my brother in blue.

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 18 January 2014 12:49 PM   [ Ignore ]   [ # 50 ]
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OPG57 - 17 January 2014 06:16 PM
Smokey - 17 January 2014 05:19 PM

THURSDAY 140116

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

BS 255-275-295-305

SP 135-145-155(f)-155(f)-150

DL 365-395-405-415(f)

Total: 860 (PR)

305 BS and 405 DL tied my previous PR’s, so very happy with that, but never had both in one CFT attempt. Total is a PR of at least 10. Best of all, no tightening of the back at all, even on the heaviest DL! Must be doing something right.

Outstanding David! Great total Enjoy The Weekend grin

Thanks Guy. Went back and checked. PR was 30# - previous PR was 830! Have a great weekend.

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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: 18 January 2014 12:56 PM   [ Ignore ]   [ # 51 ]
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OPG57 - 18 January 2014 12:26 PM
dtoro - 18 January 2014 01:43 AM

Friday, Jan 17, 2014

SWOD: Squat 1x3, 205

21-18-15-12-9-6-3 reps for time of:
Back extension
GHD Sit-up
135 pound Overhead Squat

Time: 13 mins

My hamstrings were very sore after this, I think I should have scaled the weight back some. Taking this weekend off to rest. It has been ver difficult to get time to post here. With school work, family and getting ready to retire it has been very busy here. Take care everyone.

Good job Don.Have you got another base state side or are you seperating at Ramstein? Good luck on the start of your next career. That Retirement check will just about cover your Mortage LOL  as we use to say when I was active duty Air Force.  Best wishes my brother in blue.

I am retiring here at Ramstein. Not sure where I will end up yet, wherever the jobs are at. Thank you for the kind words.

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Donald K. Toro

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Posted: 18 January 2014 06:15 PM   [ Ignore ]   [ # 52 ]
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FRIDAY 140117

Pack
For time:
10 15 Muscle-ups with band assist -or- 20 C2B Pull ups + 20 Ring dips -or- 40 Pull ups + 40 push ups
95 pound Clean & Jerk, 21 reps
Row 2,000 meters

18:56

Brother n law
Pack
For time:
10 Muscle-ups -or- 20 C2B Pull ups + 20 Ring dips -or- 40 Pull ups + 40 push ups
95 pound Clean & Jerk, 21 reps
SDHP 60—> Row 2,000 750 meters

22:42

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M/40/6’4”/185
The Competitor’s Creed states: “I do not boast in my abilities, or believe in my own strength. I rely solely on the power of God.”

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