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Monday, March 31st, 2014 - Rest Day
Posted: 31 March 2014 04:50 PM   [ Ignore ]   [ # 31 ]
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warm up
BRIEF MOBs

Lift
BS
[5@95;4@135;3@165;2@195 warm up]
Attempt 15x2reps @215; got 15x2 (EMOM)
Debrief- ALL to 16in BENCH.  Felt better than yesterday

10min rest, then…

WOD (SCALED & MODIFIED from BrandX 3/31/2014)
25 ring push-ups
50 box jumps, 24in
25 ring push-ups
TOTAL TIME=8:24

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

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Posted: 31 March 2014 08:33 PM   [ Ignore ]   [ # 32 ]
Puppy Dawg
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OPG57 - 31 March 2014 01:30 PM
Newt45 - 31 March 2014 01:10 PM

W/U -

WOD

FRONT SQUAT
45x 10, 95 x 5, 115x5, 135x5, 155x5, 175x5,185x5
95x10

CONDITIONING
Row 2K- 8:33(1st 2k-PR)

Feeling good

Good job Newt45

Thanks OPG, have not front squatted ever. Trying to work out a few kinks in technique and mobility

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M 38 6’3” 285#

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Posted: 31 March 2014 11:39 PM   [ Ignore ]   [ # 33 ]
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The Outlaw Way 140331:

7X1 Hang snatch from knee - 50, 60, 65, 70, 75, 80, 85kg PR +10kg for hang, +5kg for snatch, + barefoot.

A) 2X3 Snatch Grip BTN Push Press + 3 OHS - 60, 70kg
B) 2X3 Three Stop Snatch Pull (with 2 count pause at each stop) - 80, 90kg

a) 2X60 (seconds) ME Freestanding HS Push-ups - 0, 1 ugly
b) 2X30 (steps) Front Rack Walking Lunges (with no pause to gather feet) - 40, 45kg

“Helen”
8:53 PR -49 seconds

Compare to:
130521 9:42
130102 (1 pood) 9:48

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Posted: 01 April 2014 12:27 AM   [ Ignore ]   [ # 34 ]
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WEDNESDAY 140326
3 rounds for time of:
Run 800 meters
Rest 2 minutes

14.07 total w/rest

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M/45/6’3/230 205
CF start 9/2011

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Posted: 01 April 2014 01:21 AM   [ Ignore ]   [ # 35 ]
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Wasn’t sure if I should post my scaled WOD before the official scaling was posted, but I need to make myself accountable-my goal is to Rx the Mainsite workouts in 12 months from today. So I’m starting with buttercups workouts for a couple months before moving onto puppies. So here goes
AMRAP for 15 minutes;
5 knee ups
10 assisted single leg squat
5 wall walks
Score: 3 rounds + 3 knee ups

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Posted: 01 April 2014 01:35 AM   [ Ignore ]   [ # 36 ]
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Games Open Workout 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
14 cleans, 135 lb.

164 Reps total.  AM workout.

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27 / M / 5.9”/ 152lb Norn Iron


Pain is only weakness leaving the body

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Posted: 01 April 2014 01:51 AM   [ Ignore ]   [ # 37 ]
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One day behind but pushing rest day to tomorrow because of work

Heavily scaled
10 knee raises,  all above hips but not making it to elbows yet
10 assisted pistols, using rings for balance and some help on the way back up
2walk to wall
5 rounds plus 5 knee raises
In 20 minutes

All these movement’s where beyond me 4 months ago when I thought that my fitness levels where ok because I could cycle for an hour

Thank you Mr G and all you guys

Mark

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M-43-5.11”-210Ib (got new scales and now I’m down to 210Ib) paleo is working

FIT or FAT, one letter can make a difference.
Imake the difference!

Someone wise

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Posted: 01 April 2014 01:58 AM   [ Ignore ]   [ # 38 ]
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Brett1972 40/6’3 - 01 April 2014 01:21 AM

I need to make myself accountable-my goal is to Rx the Mainsite workouts in 12 months from today

Welcome Brett, it would seem that our goals are very similar,  my aim is to sign up for the open 2015, good luck to you with your goals

Mark

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M-43-5.11”-210Ib (got new scales and now I’m down to 210Ib) paleo is working

FIT or FAT, one letter can make a difference.
Imake the difference!

Someone wise

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Posted: 01 April 2014 02:21 AM   [ Ignore ]   [ # 39 ]
Hound
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Open 14:5

Pack:
21-18-15-12-9-6-3
Thrusters, 65#
Bar-facing burpees

32:49

Slow I know, but I finished it. Haven’t trained for a week, and I did climb Mount Snowdon this week too smile

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Posted: 01 April 2014 02:22 AM   [ Ignore ]   [ # 40 ]
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Active rest day- first time since fall I was able to take a 30-45 minute walk during my lunch. The “mercury” hit 55° Monday, March 31.

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

I don’t blame people for their mistakes, but I do ask that they pay for them. -John Hammond Jurassic Park, Michael Crichton

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Posted: 01 April 2014 02:44 AM   [ Ignore ]   [ # 41 ]
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Amrap in 15 minutes:

5 kne
10 assisted single-leg squats, alternating
2 wall walks plus 30 foot bear crawl

5 rounds plus 3 kne

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M/36/5’10”/~180lbs

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Posted: 01 April 2014 02:49 AM   [ Ignore ]   [ # 42 ]
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4-1-2014

Flexibility
3 min center split
20 pancake sit ups
2 min bottom of squat
1 min pigeon
2 min couch stretch

Strength
Back squat
5 x 135
10 x 165
5 x 175
3 x 185
2 x 195
1 x 205
5 x 215


Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
20 one-legged squats, alternating (holding onto ring for support)
30-foot handstand walk


3 rounds and 4 kte

Cash out 10 rounds emom 10 hspu deficit on bumper plates

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 01 April 2014 03:27 AM   [ Ignore ]   [ # 43 ]
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Zimmerman

Complete as many rounds as possible in 25 minutes of:
11 chest-to-bar pull-ups - Scaled to pull-ups
2 deadlifts, 315 lb. - Scaled to 275#
10 handstand push-ups - Scaled using 1 Ab-Mat under head

6 rounds exactly. I was moving pretty slow after doing 14.5 yesterday, and my HSPU started to fail by round #4.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 01 April 2014 04:14 AM   [ Ignore ]   [ # 44 ]
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SUNDAY 140330

Puppies
Row 1000 meters
Sub 100 Cleans 30#

Time=6:03

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M/39/5’9”/168 Latest restart 3/19/2014

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Posted: 01 April 2014 04:14 AM   [ Ignore ]   [ # 45 ]
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ausman - 31 March 2014 11:39 PM

The Outlaw Way 140331:

7X1 Hang snatch from knee - 50, 60, 65, 70, 75, 80, 85kg PR +10kg for hang, +5kg for snatch, + barefoot.

A) 2X3 Snatch Grip BTN Push Press + 3 OHS - 60, 70kg
B) 2X3 Three Stop Snatch Pull (with 2 count pause at each stop) - 80, 90kg

a) 2X60 (seconds) ME Freestanding HS Push-ups - 0, 1 ugly
b) 2X30 (steps) Front Rack Walking Lunges (with no pause to gather feet) - 40, 45kg

“Helen”
8:53 PR -49 seconds

Compare to:
130521 9:42
130102 (1 pood) 9:48

Well done on the 85kg hang snatch ausman. 187 lbs is big weight for anyone. wink

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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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