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Wednesday November 7 2007
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Tess and Coach Burgener
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Jay Cohen 2007-11-07
Tess, looking tough.
Way to push the big iron.
Must be nice to have one on one with Coach B.
Derek 2007-11-07
Worked out with Dr. G. in Tucson. I really enjoyed the workout and getting to meet him. Extremely knowledgable.

Mobility work W/U
Various W/U

SN 45 X 3, 65 X 2, 85 X 2, 95 X 1, 106 X 1 X 2, 111 X 1 X 2
C&J 111 X 2, 131 X 2, 158.4 X 1 X 3
FS 160 X 2, 180 X 2 X 2

Metcon somewhere around 7 minutes with 10, 7, 7 KTE's

My lifts felt really strong today in fact both of the numbers are higher than the 90% but were easily attainable.
Jay 2007-11-07
Good job Derek. I've spoken with Dr G at length, great guy.
pete 2007-11-07
Rope skipping
mobility drills
burgener warmup w/ bar


3 rounds of the metcon(subbed 250m row for sprints) ~7minutes

5 minutes under a cold shower when I finished

Best overall workout I've had in a week. Focused on staying aggressive and snappy.
Scotty Hagnas 2007-11-07
1st workout, at the coast visiting my parents - did the WOD first, as it was the only way it was working today.
3 rounds:
40m steep driveway hill sprint
10 clap pushups
15 knees to elbows (on a skinny pipe between rafters. K to E harder w/very narrow grip..)
20 Walking lunges
5:37' Rochelle (my wife) smoked me with 5:12' on this one.

2nd session, after 4 hours in traffic.
Sn: 115x1x1x1
C&J: 175x1x1x1
FS: 235x2x2
Almost no warmup, took only 90" rest between each - but felt strong. Tried treating this workout mentally as just a light technique workout - seemed to work.
Alicia Zhuang 2007-11-08
SN 27.5kgx1x3
C&J 40kgx1x3
FS 42.5kgx2x2

3 rds
200m sprint (sort of half treadmill sprint.. waiting for treadmill to speed up)
10 clapping pushups
15 KTEs
20 walking lunges


Left rotator cuff felt completely fine today.. might just have been a minor pull yesterday.
mrbourgot 2007-11-08
Snatch 60kg x 1 x 3
Clean & Jerk 85kg x 1 x 3
Front Squat 100kg x 2 x 2

Pressed at the top with at least one of the jerks. Still not getting low enough.

3 rounds for time of:
100 single unders
10 clapping push-ups
15 Knees to elbows
20 walking lunges
Time: 9.20

Really struggled with the clap press ups. No explosiveness left.
Leonid S. 2007-11-29
Feel like a pile of trash after CFT yesterday (Nov 28)

Sn 75 kgx1x3
C&J 100 kgx1x3, missed last one.

Skipped the rest. Need a break.
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