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We would like to see a show of hands who are : Swingers Discussion 1718501031
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TOPIC: We would like to see a show of hands who are
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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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Welcome Back to the box...Oh, BTW today is Crossfit Total Day! Yikes!

Simple warm up and right to it!

Crossfit Total - find your 1 Rep max, add all together for total weight

Back squat - 275/295/300 (25# PR) Strict Press - 125/135/140 (5# PR) Dead lift - 285/295/310 (-5# on PR!) Total - 750 - Last Total was 7/23 - 725 - so a 25# PR overall

Jacksonville FL
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Yay, back to our regularly scheduled programming, until the next holiday cycle messes up our schedules.

Sunday: long jog day - still prepping for the Rock 'n Roll 1/2 Marathon this coming weekend (Sunday evening, running up the strip to downtown and back again). 9.5 miles in 1:45

Monday: Strength Program week 6: 6 x 3 @ 70% 1RM for Snatch (did 60 lb), then for Clean & Jerk (85 lb). Both Power (so didn't have to squat them). MetCon: ?3 rounds for time of: 400 m Run 4 Deadlifts 185 lb 8 Body Blasters (squat, roll back, roll forward into a plank/pushup/burpee, stand) 11:07 (could have done the first round blasters faster but wasn't sure of my movements initially).

mrs svc

Las Vegas NV
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SVC - Good work on the previous PR's!

The 3 WODs before my break took their toll on me. On Thursday and Friday I felt like I was a 100 years old! My thighs and glutes were soooo sore. OMG. Glad I had a lot of walking to do in Savannah. It helped a bunch. Now I feel good again and I'm looking forward to hitting the box tonight!

Jacksonville FL
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Fell 2 times..on both wrists..not cool....

New York NY
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Weather is beautiful, ready for 15 miles rollerblading in Central Park..hope to come in one piece.

New York NY
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"4 rds 400M Run + 50 Air Squats"

That's a classic benchmark. Looked up my results on beyondthewhiteboard dot com (where I track my WODs, etc). I'm pretty good with air squats.

17 mins 16 secs | Rx'd - 2012-06-26 (after trying to rehab my hip and had been slacking, including two weeks completely off).

14 mins 1 sec | Rx'd - 2011-10-11 15 mins 1 sec | Rx'd - 2011-05-24

Las Vegas NV
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Last WOD before the holiday...

Warm UP 3 rounds 100 Single Unders 20 sit ups 20 Superman

Deadlift 3/3/3/3 - 275/295/315/335 - Failed the 335! (would have been a 10# PR) Better luck next time (personally, was not feeling strong tonight)

WOD - 4 Rounds (what is up with this running!)

400M Run 50 Air Squats 18:30

Off next 4 days to visit with my sons, travel, recover, etc.

Jacksonville FL
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SVC - Now THAT's a chipper! Good deal!

SB - at least you do something! It's hardcore, but with scaling, it's always within the range (or at the high end) of ability.

Jacksonville FL
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10 Handstand Push Ups (1 abmat - unbroken!!), 20 Deadlifts 165 lb, 30 Back Squats 85 lb (from the ground), 40 Pull Ups (red band), 50 Kettlebell Push Press (25 R/25L broken up) 35 lb, 60 Kettlebell Swing 35 lb, 70 Push-ups (strict), 80 AbMat Sit-ups, 90 Air Squats, 100 Double Unders

32:16

Las Vegas NV
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TOPIC: We would like to see a show of hands who are