Wednesday, July 3, 2013

Thursday 7.4.13

America!

REST DAY - Happy 4th of July!


20 comments:

  1. Two rest days in a row for Open athletes...? Ill be itching to WOD!

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  2. Happy 4th!!!! THanks for the programming!!!

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  3. Another rest day??? It just doesn't feel right!

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  4. Looking forward to see what we gtting after these 2 days :)
    Enjoy the holiday Usa

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  5. I agree with Mark.

    But in the mean time. Happy Birthday America!!!!

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  6. Well since I took yesterday off I did my gyms wod for today.
    Skill: 1 mile run 6:30 just wanted to keep a decent pace not trying to Pr but felt real good.

    Wod 4rd
    7 burpees
    17 wall balls
    76 double unders
    Time 7:17

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  7. Happy 4th!
    5rft
    400 m run
    25 air squats
    400 m run
    3 unbroken mu's(4rd-4 mu, 5rd-5mu's)
    25 pushups
    35:11

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  8. Happy 4th of July. Getting some ink work done on the back so thought I'd get in some work before tomorrow at 1pm. I may have a few days off ahead of me.

    Hero Wod RJ (modified a bit)
    5RFT
    800m run (25 squats at halfway mark)
    5 rope climbs 15'
    25 push ups

    41:41

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  10. Partner WOD with wife
    For time: one started on cleans other started on the other exercise switched once we were done with the set. Couldn't move on till we both finished the exercise. Hope that's clear...was a fun WOD. Happy Fourth!!!
    5 squat cleans 155/225
    15 triple unders
    5 Squat cleans
    15 burpee box jumps
    5 squat cleans
    15 kb swings 55/70
    5 squat cleans
    15 axle bar S2OH 90/120
    5 squat cleans
    15 HSPU

    20:31

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    Replies
    1. Wow impressive wife you've got there

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    2. Yeah I know...I slowed her down lol

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  11. Wanted to get something in today since I'll be traveling tomorrow. Wanted to do something heavy since strength is the weakest of my three headed monster.

    AMRAP: 9 min
    9-6-3
    DL @ 275#
    DB strict press @ 30# (heaviest I had)

    2 Rds + 1

    Held on to DL during first round then 5/4 & 3/3 second round.

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  12. Couldn't quite stay away.. Did a few negative muscle ups... Working towards a strict muscle up. Very weak through the transition. Need to work this hard, been cross fitting a year and a half and still don't have a strict muscle up. Anyone else have this same problem?

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  13. Happy 4th of July from Asia!

    Mark, I also have that problem. Still cant get the shoot through coming from below, always lose it. One day....

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  14. Sorry! I couldn't take yesterday off, too! :)
    So, I biked to the gym (about 5 miles)
    Did some OH Squats (practicing w/o a rack)
    Then
    21-15-9
    Burpee Box Jumps (24 in)
    KB Swings (55)
    GHDSU

    Then biked back home.

    Glad I did it :) Made for a great 4th of July!

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  15. Jumped into my box's wod
    "The Seven"
    20:45, not rx, scaled weight down to 95# thrusters, 225# dl, 1.5 pood kb swing. All other movements were as RX.

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