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Saturday December 1 2007
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derek 2007-12-01

Snatch 45, 61, 81, 91, 100, 105, 110, 115, 120, 131 X
C&J 95, 115, 125, 135, 145, 155
BS 135 X 2, 155, 185, 205, 215, 225, 230 (PR)
Windmills only on R, L shoulder has major pain.

Snatch up to 120 felt easy over that pull was good just no speed. BS felt strong, but hips were coming up before shoulders.
AW 2007-12-01
Snatch max 95#/105/ pulled trapezius
Clean & Jerk max
Back squat - max 135#/155/165/175/185/195/205
DB/KB Windmill - 25% BW x 5 x 3
John Messano 2007-12-01
Sn up to 105lb, lost my nerve
C&J up to 135lb, lost one forward on the SqCln, bar too far away from body, moved too slowly.
BS up to 185lb, first time squatting a2a
Windmills 20lb, 3 sets of 5 ea
Dr. G 2007-12-01
Today's CA WOD plus mods:

Snatch 71.5kg PR
C&J 91.5kg MISSED PR attempt missed push jerk, 89kg MISS old max missed push jerk again, likely due to tired shoulders from yesterday
CFT "sudden death style" (one attempt each):
Military Press 70kg new PR surprising, really ground it out
Deadlift 135kg new PR
Squat 135kg MISS no juice or motivation really left, did not even set it up well, ended with a simple 70kg x 5
Windmills 35# x 5 x 3 with bent press to get started

I'm going to listen to my coach more.
David 2007-12-01
Been following the CA WOD for about 1 week now. Usually tinker with the numbers or exercises a little here and there though. Keep up the great work, guys.(m=miss)


Snatch (40,40) (50,50m,50) (55,55) (60,60) (60m,60m) (60, 60) (65m, 65m) Not finishing my 2nd pull
Clean (no jerk) (65, 65) (70,70) (75, 75) (80, 80m) (80m, 80m) (80)
BSQ 135#x5 (155x5x3)
TGU 20kx5ex3
Scotty Hagnas 2007-12-01
Sn: 115x1;125x1;135x1;145xmissxmiss Pulling plenty high, not dropping under. Almost got the first one, though.
C&J: 135x1;165x1;185x1;200x1 200 felt like plenty for today.
BS: 255x1;285x1 (old PR) 300x1; 310xmiss These felt really good and strong - 300 went up easy, but 310 stalled. Got out of the grove a bit, I think.
Windmill: 45x5/5x5/5; upped it to 53x5/5

Long joint mobility/easy stretching session later in the day

Ready to rest.
DougM 2007-12-02
M/39/5'11"/170 lbs

burg w/u

Snatch: up to 105
C&J: up to 125
Back Squat: up to 215

Probably could have power-snatched up to 115 from the hang, but 105 was UGLY from the floor. Need to work on better transition to 2nd pull.
Mike Donnelly 2007-12-02
Snatch: 115 (power "slow-twitch" snatches)
C&J: 135 (jerks were limiting)
BS: 185 focusing on form and depth
Windmills @ 35lbs.
Gordon Limb 2007-12-30
Snatch 110
Clean & Jerk 165
Back Squat (high bar) 235

Windmills 35lb first two sets, 44lb last set

Thanks Greg
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