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Wednesday October 31 2007
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Derek 2007-10-30
Ice you say No Kidding. I am sitting here reading this WOD with an ice pack on my back and I just finished a foam roller session.

mrjling/Jonas 2007-10-31
My doctor has looked at the x-ray(MRI) I did last week and my meniscus in left knee is messed up bad. Operation absolutely necessary. Will see a specialist next week to get a final word.

What should I do? Docīs says lay off the training. Thing is I can squat like crazy with no pain one day and another day I canīt get out of a car without messing my knee up.
mrbourgot 2007-10-31
Snatch - 60kg x 1 x 4
Clean & Jerk - 80kg x 1 x 4
Front squat - 100kg x 2 x 3

3x10 dead hang pull ups.

Met con tomorrow. Working nights at the mo and need to go back to bed.

Cheers, Pete
mrjling/Jonas 2007-10-31

Deadlift worked up to 110kgx2x3
Military Press 45kgx3x5

3 rds of
25 kipping pull-ups
10 overhead sit-ups w/20kg
15 barbell push press 20kg

ec 2007-10-31
tried to rework the snatch set-up position... stayed light. 65# x 1 x 4

c&j 115# x 1 x 4
fs 125# x 2 x 3

oy. 22:03. started with 40# db tgu - and had to drop to 30# after 1 rnd. 30# dbs for pp. im guessing it wasn't supposed to take that long...
Peter 2007-10-31

Snatches felt terrible. Clean and jerk felt great. FS felt good.

2 rds of the the metcon took me 14:00 at the rxd weights=my conditioning SUCKS. felt good to do though.

5 minutes under a cold shower to finish things off.
Alicia Zhuang 2007-10-31
Sn 25kgx1x4
C&J 37.5kgx1x4
FS 40kgx2x3

3 rds
25 JPUs
10 Turk getups w/ 7kg DBs
10 11.5kg DB push press


First time doing TGUs... a bit wobbly. My delts are toasted. Haven't got a bathtub to fill up with ice and dive into but I'll be taking Greg's advice and doing cold showers. BRRR.
Scotty Hagnas 2007-10-31
!st session

Sn: 105x1x4
C&J: 165x1x4
FS: 220x2x3
Press: 97.5x5x4 (light)

2nd session, 3rounds:

25 pullups
10 TGU 60lbs (had to drop to 35 last round)
15 DB PP 35 lbs
14:27' Shoulders smoked. Haven't gone heavy on TGU for a while...
DougM 2007-11-01
M/38/5'11"/170 lbs

Snatch: 65 (hang), 65, 75, 85x1x4
C&J: 115, 120x1x4
Front Squat: 135x2, 147x2x3

Ran out of time for metcon.
Derek 2007-11-01
2:30 on the rower

B W/U X 1 with Stick
High Hang Muscle Snatch X 45 X 3

SN 61 X 3, 81 X 1, 97.5 X 1 X 4
C&J 97.5 X 1, 115 X 1, 140 X 1 X 4

Second C&J really didn't dive under the weight and ended up having to press it out more than usual. Focused on the movements and the last two were no problem.

Ran out of time had to go to BJJ by 7 AM so wrapped up early and I will finish the WOD tonight.
Leonid S. 2007-11-21
CFWU 3x10 minus pullups
BW 98 kg.

Sn 70 kg x1x4
C&J 92.5 kg x1x4
FS 105 kg x2x3

Snatch & C&J were good. Nice, fast and snappy.
FS was heavy.

19:30. Did 5 TGU with 28 kg kb and switched to 16 kg.
2x45 lbs db for PP.
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