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We would like to see a show of hands who are : Swingers Discussion 1718501041
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TOPIC: We would like to see a show of hands who are
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Ah, ring pushups. Wait until your feet are up on a box for those (and supine ring rows) where your body is completely parallel to the floor.

Wait until you see the chipper someone came up with for us today. On my way to the box in a few minutes.

Las Vegas NV
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OK, so after yesterday my Glutes are sore (IE: My ass hurts!)

Warm up - 3 rounds 10 Shoulder rolls 10 Sit ups (talk about pain sitting on rubber floor) 10 Supermans 250M Row (also a bit tender on the tushy!)

Strength - Front Squat - 3/3/3/3 165/175/185/200 5# PR! from a couple weeks ago!

WOD Run 400M 30 Ring Puships (14 full/16 knees) Run 600M 20 Ring Pushups (10R/10 knees) Run 800M 10 Ring Pushuips (5R/5 Knees) 17:12 OK - Ring Pushups are a new kinda pain and suffering!

Jacksonville FL
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Heavy Squat Clean & Jerk 5 x 1 @ 110 lb (90% of my 1RM).

OTM x 10 min: 3 squat cleans @ 75% = 90 lb + max rep double unders Total DU = 172 quad endurance/pain was the limiting factor (slowing down my squat cleans).

I hear that tomorrow is going to be one hell of a chipper ;)

mrs svc

Las Vegas NV
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Didn't get to a run Sunday. Slept in then worked til 5p.

Got to CF7 on Monday morning.

50 burpees + 1000m row.You have up to 10 min to get this done. Time left is rest. Then 3 rds 15 pullups, 20 wallballs (I still hate WB), 15 bent over row (75lb). Total time: 22:19

Then my strength program. 5 x 1 squat snatch 90% 1RM = 75 lb. 5 x 3 squat clean & jerk 85% 1RM = 105 lb (took 3 attempts at last rep, was so fatigued).

Back to my home base today!

Las Vegas NV
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Rest day yesterday...today, they kicked it up a freaking notch!

Warm Up 3 rounds 250m Row 20 situps 10 Shoulder rolls

Group Mobility - Don't know what it was called, but had big bands around our thighs front and back, fully stretched. Stretched hips I guess...Also some Couch Stretches/holds.

WOD - 4 Rounds: 100Ft Overhead lunges w 45# 30 Box jumps 24" box (I'm doing step-ups to gauge the pain in my left knee from box jumps. I had meniscus surgery 15 years ago, box jumps cause left knee to be in pain, Step ups are tough too but less pain so far!) 20 Pull-ups (Red/Red) - couldn't cut it yet with on band!

33:40 - ugh, that was a long sucker!

Jacksonville FL
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Just some weight lifting today.

500m row to warmup.

75 lb Snatch Complex (power snatch + hang squat snatch on the 45 sec x 8 reps). Add weight. 95 lb Clean & Jerk Complex (power clean + hang squat clean & jerk on the minute x 8). 5 x 3 Front Squat 125 lb.

Just catching up on our strength program. Do a metCon or something cardio tomorrow. mrs svc

Las Vegas NV
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Saturday morning WODs used to be fun, not today! LOL

Warm up - 3 rounds: 250 m Row 20 Air Squats 10 Pull-ups (on one RED band!)

Group Mobility - stretches for lats/delts/pecks Skill - KB Snatch (tough little fuckers!)

WOD 10-9-8-7-6-5-4-3-2-1 KB Snatch 1pd Right arm Pushups KB snatch 1pd Left arm Toes to bar (Scale toes to donkey kick)

15:45

Jacksonville FL
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Killer day at the box for Old ItsBeen!

Warm up - 3 rounds 5 Wall Walks (was able to get my hips to the wall this time!) 10 Walking Lunges 15 Ball Slams w/20#

Mobility stretching with Trainer - various 2:00 holds for 8:00 total

EMOM Jump Rope (Every Minute on the Minute) for 10:00 30 Double unders or 100 singles (I scaled to 75) Ugh

WOD "Diane" my first Diane! 21-15-9 Deadlift at RX 255# Handstand Push-ups (toes on 24" box) 9:37

Jacksonville FL
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SVC - "They can have my bands when they pry my cold, dead, terribly torn and sore fingers from them!" LOL

Baby Steps, just glad my chin could finally clear the bar!

Remember, I could barely hang from the bar let along pull up any amount when I started in March!

HT - month to go on the 9 month pics!

Jacksonville FL
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wow, IB20, lots of things clicked today! Don't give up your pullup bands yet. Most MetCons want you to do 10-15 in a row so you keep the bands. I wasn't there but our games-prep WOD was 50 pullups unbroken...so I would have probably done blue band.

Thursday: rest day (and massage).

Friday: up all night at work then got 3 hours sleep in the morning. "Competition Friday" at GSX (Ft Worth, TX).

5 min AMRAP: 2 snatch 75 lb, 5 lateral burpees = 50 total reps 3 min rest 2 min: Thrusters 75 lb = 22 reps 2 min rest 2:30 min: max rep double unders, score = #reps/4 = 27 2 min rest 5 min AMRAP: 5 hang cleans 75 lb, 6 handrelease pushups, 12 airsquats = 138 total reps Score = 253 Rx

Will save my strength program for tomorrow.

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