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Monday, June 23rd, 2014 - Rest Day
Posted: 23 June 2014 02:08 PM   [ Ignore ]   [ # 16 ]
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Occam’s Protocol A (5 sec up, 5 sec down):
7 Close-Grip Supinated Pull-Down
7 Seated Row
- Rest 3 Minutes -
7 Shoulder Press

7 Pull-Ups (5/5) @ body weight
7 Seated Row (5/5) @ 120#
- Rest 3 Minutes -
6 Shoulder Press (5/5) @ feet on upper-wall

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M/37/6’/175
Started Crossfit 04/2008

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Posted: 23 June 2014 04:21 PM   [ Ignore ]   [ # 17 ]
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Just wanted to break a good sweat…
104F in the garage
Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows (35 KTE +15 Knee Raises)
50 Push press, 45 pounds
50 AB mat sit-ups
50 Wall ball shots, 16 pound ball
50 Burpees
50 Double Unders

Time - 35’40

Too hot do too many breaks… Not a PR but happy
Considering only 4-5 weeks back into it after 6 months off

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M/36/6’/185#(Was) I’m know 198#and decreasing smile

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 23 June 2014 04:33 PM   [ Ignore ]   [ # 18 ]
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WOD - did Friday’s today
Puppies:
5 rounds
5 assisted pull ups
10 practice kips on the pull up bar

Not for time, but took about 15 minutes of reasonably solid effort.

$O: 20 minutes on the bike, 18mph

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M/41/5’10”/190 180
Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Still a pup for now, but hoping to move up soon!

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Posted: 23 June 2014 05:26 PM   [ Ignore ]   [ # 19 ]
Top Dawg
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PRJA07 - 23 June 2014 04:21 PM

Just wanted to break a good sweat…
104F in the garage
Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows (35 KTE +15 Knee Raises)
50 Push press, 45 pounds
50 AB mat sit-ups
50 Wall ball shots, 16 pound ball
50 Burpees
50 Double Unders

Time - 35’40

Too hot do too many breaks… Not a PR but happy
Considering only 4-5 weeks back into it after 6 months off

Bet you lost a full gallon of fluids in that environment. Good job

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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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Posted: 23 June 2014 06:31 PM   [ Ignore ]   [ # 20 ]
Big Dawg
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SUNDAY 140622 Thrusters, HPC, SDHP

Puppies:
Complete as many rounds as possible 15 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps

9 rounds + 5 thrusters, 7 hang power cleans

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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: 23 June 2014 06:41 PM   [ Ignore ]   [ # 21 ]
Terrier
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Rest…

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Posted: 23 June 2014 07:04 PM   [ Ignore ]   [ # 22 ]
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OPG57 - 23 June 2014 05:26 PM
PRJA07 - 23 June 2014 04:21 PM

Just wanted to break a good sweat…
104F in the garage
Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows (35 KTE +15 Knee Raises)
50 Push press, 45 pounds
50 AB mat sit-ups
50 Wall ball shots, 16 pound ball
50 Burpees
50 Double Unders

Time - 35’40

Too hot do too many breaks… Not a PR but happy
Considering only 4-5 weeks back into it after 6 months off

Bet you lost a full gallon of fluids in that environment. Good job

Thanks!!! I drank lost of water and still lost 3 pounds of fluids
Nasty

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M/36/6’/185#(Was) I’m know 198#and decreasing smile

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 23 June 2014 08:21 PM   [ Ignore ]   [ # 23 ]
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Quick workout
Monday 140623 8:00 pm

CFWU (usual mods) 10 pull ups 10 dips

Strict press.
45x10, 75x5, 85x5, 95x4.
High rep 45x15

All done in 30 minutes. Short on time.

Good night everyone.

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 23 June 2014 10:52 PM   [ Ignore ]   [ # 24 ]
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thruster,powerclean,SDHP


Complete as many rounds as possible 12 minutes of:
100 single unders
60 pound Thruster, 5 reps
60 pound Hang Powercleans, 7 reps
60 pound Sumo Deadlift High-pull, 10 reps

3 rounds

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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: 24 June 2014 04:41 AM   [ Ignore ]   [ # 25 ]
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20140623 Mon
Pull-ups
6 rounds of 3 strict EMOM with no assist.
Not much workout time today but I did something.

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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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Posted: 24 June 2014 05:26 AM   [ Ignore ]   [ # 26 ]
Big Dawg
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Complete as many rounds as possible in 20 minutes of:
95-lb. thrusters, 3 reps
95-lb. hang power cleans, 5 reps
95-lb. sumo deadlift high-pulls, 8 reps

10 rounds + 3 Thrusters + 5 HPC

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M/34/5’ 10”/182#

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Posted: 24 June 2014 07:05 AM   [ Ignore ]   [ # 27 ]
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Improvised a WOD that minimizes ankle involvement, as I’m still feeling some pain in my ankle from Saturday.

Warm-up: Deadhang pull-up work (4) then 3 rounds of 15x dips + 15x sit-ups + 15x elevated beginner pull-ups

WOD: ladder (1 rep in 1st minute, 2 reps in 2nd minute, etc until not all reps are completed) of handstand push-up progressions (feet hooked on bar). I did 11 rounds + 4 reps for a total of 70 reps.

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32/M/5’11”/245

For my CrossFit blog: http://cf.jgb146.com

For my poker strategy videosite: http://www.grinderschool.com

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Posted: 24 June 2014 09:40 AM   [ Ignore ]   [ # 28 ]
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Feeling a bit sore in some places after yesterday’s WOD…
I had big plans for today but woke up a bit late so her is what I did:

5K run @ 90F

25’52 @ 8’21 Pace (Making gains every week walking my way back to where i was before the accident)
Have a great day folks!

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M/36/6’/185#(Was) I’m know 198#and decreasing smile

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 24 June 2014 06:50 PM   [ Ignore ]   [ # 29 ]
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MONDAY 140616
Snatch balance 1-1-1-1-1-1-1
Post loads to comments.
65,85,95,115,115, 135(f)x2
OHS 135 x 5 recently and couldn’t get this either time. Not sure what happened.

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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