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Monday, January 20th, 2014 - Row 5km
Posted: 20 January 2014 01:00 PM   [ Ignore ]   [ # 16 ]
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Deload/recovery week

Clean and Jerk 3X3X40kg

a) 3X20X40kg Front rack walking lunges
b) 3X5 Muscle-ups

1X5 Ice cream makers

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M 29 178cm 80kg

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Posted: 20 January 2014 01:27 PM   [ Ignore ]   [ # 17 ]
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after 3d of inactivity…

warm up
MOBs
100 lunges

Lift
BENCH
[10@45;5@95;3@135;3@155;3@17;3@195 warm up]
Attempt 3x3reps @210; got 3x3 (3min rest b/w sets)

15min rest, then…

WOD (SCALED from BrandX 1/20/14)
3rds for time of:
1000m C2 row
30 AbMat sit-ups (unanchored, butterfly)
20 t2b
10k2e
TOTAL TIME=24:08 (7:24/8:22/8:22)

C2 splits=3:40/3:44/3:45

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 20 January 2014 01:49 PM   [ Ignore ]   [ # 18 ]
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Pack
Four rounds for time of:
15 Sit-ups
15 Back extensions
95 pound Thruster, 10 reps
95 pound Clean & Jerk, 10 reps

18:34

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M/56/5’10”/212

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

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Posted: 20 January 2014 02:40 PM   [ Ignore ]   [ # 19 ]
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EMOM 20
Even Box jumps, 11
Odd Muscle up, 2

Max Hypoxic swings
50 Double unders

Rds
7/7+2/8

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

M/54/5’11”/190

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Posted: 20 January 2014 03:00 PM   [ Ignore ]   [ # 20 ]
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Sunday 140119
Pack
Four rounds for time of:
15 Sit-ups (ab-mat, unanchored)
15 Back extensions
95 pound Thruster, 10 reps
95 pound Clean & Jerk, 10 reps

15:53

That was truly chum inspiring. Props to everyone who did this RX’d!

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M/48/5’ 11”/220#

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Posted: 20 January 2014 03:02 PM   [ Ignore ]   [ # 21 ]
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AtomicDawg - 20 January 2014 12:11 PM

Row 5K

19:34.4 <—New PR

Compare to 131220:

20:17.10

Congrats on the PR. You’ve been busting rowing PR’s left and right lately.

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M/48/5’ 11”/220#

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Posted: 20 January 2014 03:11 PM   [ Ignore ]   [ # 22 ]
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Warm Up

Row 5K

20:46

Done.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 20 January 2014 03:14 PM   [ Ignore ]   [ # 23 ]
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AtomicDawg - 20 January 2014 12:11 PM

Row 5K

19:34.4 <—New PR

Compare to 131220:

20:17.10

Awesome PR.  Great to see someone else post from east TN area.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 20 January 2014 03:30 PM   [ Ignore ]   [ # 24 ]
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Chrispy23 - 20 January 2014 03:02 PM
AtomicDawg - 20 January 2014 12:11 PM

Row 5K

19:34.4 <—New PR

Compare to 131220:

20:17.10

Congrats on the PR. You’ve been busting rowing PR’s left and right lately.

Maybe I set the bar low initially, but my C2 has a “pace boat” feature that makes it “easy” to know hard I have to work to set a PR.

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 20 January 2014 03:37 PM   [ Ignore ]   [ # 25 ]
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jennmedic - 20 January 2014 03:14 PM
AtomicDawg - 20 January 2014 12:11 PM

Row 5K

19:34.4 <—New PR

Compare to 131220:

20:17.10

Awesome PR.  Great to see someone else post from east TN area.

Thanks.  Where are you?  Ktm124 is in Knoxville, as is former poster TN_Alumni (who happens to be my boss cheese ).  I’ve also been PM’d by a “lurker” who lives in/near Oak Ridge.

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 20 January 2014 03:55 PM   [ Ignore ]   [ # 26 ]
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SUNDAY 140119 GHD sit-ups, Back extensions, Thrusters, C&J

Puppies
Three rounds for time of:
10 Sit-ups
10 Back extensions - subbed supermans
20-45 pound Thruster, 10 reps - 35#
20-45 pound Clean & Jerk, 10 reps - 35#

8:42

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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: 20 January 2014 04:31 PM   [ Ignore ]   [ # 27 ]
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AtomicDawg - 20 January 2014 03:37 PM
jennmedic - 20 January 2014 03:14 PM
AtomicDawg - 20 January 2014 12:11 PM

Row 5K

19:34.4 <—New PR

Compare to 131220:

20:17.10

Awesome PR.  Great to see someone else post from east TN area.

Thanks.  Where are you?  Ktm124 is in Knoxville, as is former poster TN_Alumni (who happens to be my boss cheese ).  I’ve also been PM’d by a “lurker” who lives in/near Oak Ridge.

I am in Church Hill about 2 hr from Knoxville. Ten minutes from Kingsport.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 20 January 2014 04:37 PM   [ Ignore ]   [ # 28 ]
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Row 5K
20:59.7

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M / 56 / 5’ 7” / 173 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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Posted: 20 January 2014 05:23 PM   [ Ignore ]   [ # 29 ]
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Garddawg - 20 January 2014 02:40 PM

Max Hypoxic swings
50 Double unders

Rds
7/7+2/8

No passing out?

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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: 20 January 2014 05:36 PM   [ Ignore ]   [ # 30 ]
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20140120
Row 5K
22:10
12/1/2013 21:56
Didn’t look at last time until I was done.  I could’a been a contender.

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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