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TOPIC: We_would_like_to_see_a_show_of_hands_who_are_
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1 RM Snatch - 90 lb (failed 95 lb x 5 attempts - just mental at this point) 1 RM Clean & Jerk - 120 lb (easier than 6 wks ago, failed 125 lb x 6 attempts - kept getting too low under the bar and couldn't stand up, then didn't get low enough to get under the bar at all).

5 min AMRAP Squat Clean and Push Jerk (this is essentially the Open WOD 3rd week in 2011). 110 lb x 9 (in 2011 this weight was a 1 RM max).

2 min rest

60 bar facing burpees (the opening movement for Open WOD 4th week in 2011). 5:59

mrs svc

Las Vegas NV
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Can't say I've done the other Annies. I did do a growing Cindy once...LOL Warm up 500M row (1:42, :09 off my best!) 10 Shoulder rolls 20 sit ups 20 Back extensions

Must be weight week - right to weights today - 1 Rep Max

Squat Cleans/Cleans - 3/2/1/1/1 - 115/135/155/165-Failed - 155 is 30# PR, my form is getting better on these.

Push Jerk (from Rack) - 3/2/1/1/1 - 155/165/175/185-failed x2 - Last PR was 180, didn't attempt it.

Went too heavy too fast on both!

GHD 5x3 to parallel

Rest tomorrow too!

Jacksonville FL
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Snatch Complex - 8 sets @ 70 lb. Clean & Jerk Complex - 8 sets @ 100 lb.

?5 rounds for time of: 10 Kettlebell Goblet Squats (16 kg) 15 Kettlebell Sumo Deadlift High-pulls (16 kg) 20 Push-ups (hand release) 11:27

Rest day tomorrow.

Las Vegas NV
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I like Running Cindy (haven't done it yet but I like anything that breaks up Cindy). Have you done Running Annie or Rowing Annie yet? LOL!

Playing with kettlebells later this morning.

mrs svc

Las Vegas NV
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Warm UP - 250m Row 10 Wall Balls with 20# 10 KB Swings w/ 1.5 Pd 10 Box Jumps 20" (steps)

Group Mobility - hip stretches with bands from rig

WOD: "Running Cindy" AMRAP 20:00 (as many rounds as possible) 1 Lap (235m) Then 3 rounds 5 Pull ups (Red/Red) 10 Push Ups 15 Air Squats

2 rounds, 1 run, 30 (or one round)

First time for "Running Cindy"

Jacksonville FL
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Not necessarily an advantage. I think that's the standard from the website.

For me, with warming up it's about the right amount of time I need for each lift. Thinking about goal and using 3 progressively heavier lifts, similar to OLift competition standard...you get 3 lifts to get your best. And you don't want to do too many heavy lifts, you burn out.

Went to find my last CF Total (middle this summer).

Back Squat 135 lbs Shoulder Press 85 lbs Deadlift 205 lbs

Las Vegas NV
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SVC - our box does it a little different. We have to declare when we are starting to count for CF Total on each lift and then we get three progressions to increase.

IE: We do a few warm-up reps and then jump to our starting weight for CFT then choose our progressions as we go - hence the three weights I listed per lift. I'm curious as to what advantage a 30 minute timeframe per lift would be?

Jacksonville FL
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Welcome HH (hmmmm......nice pic).

Great job on your CF Total. Hard to get PRs on the individual lifts when doing the total (you have only 30 min max for each lift). By the time you get to the last lift you're pooped....so such a great PR!

mrs svc

Las Vegas NV
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HH - Welcome to the Fora. If this old dood can do it, anybody can! I can't believe the transformations I'm making and the overall great feeling I have now. 8 months strong! Down 7 inches in my waist, muscles where once was flab, tone, etc.

Yep, it's good stuff Maynard!

Jacksonville FL
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I teach a group exercise class that's much like Cross Fit. Functional fitness has come on strong and is for everybody. I love watching people transform their bodies.

Batavia NY
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TOPIC: We would like to see a show of hands who are
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