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Tuesday, November 13, 2012

Weekend in Columbus, OH

I had a great weekend training in Columbus while my wife got her level 1 cert.  It started Saturday morning with:

EOMOTM 20 Min
3 Heavy Front Squats
10 GHD Sit Ups

weight used
275-285-295-315-325
Then 325 for the last 5 Rds

Then we did an Outlaw WOD:

4 Rds
5 Back Squat 250#
10 Shoulder to Overhead 53# KB's
150 Ft Shuttle Prowler 165# on the Prowler

My time
6:48

I decided to do some Tabatas after this on my own:

Double Tabata
Push Press 115#
Bar MU's

I alternated the movements.  I then got asked to do a quick team WOD that turned out to be harder then I thought:

For time
20 Cal Row
20 DL 225#
20 T2B
20 Push Press 135#
20 KBS 70#
20 Wall Balls 30#
300 M Run w/ 30# ball overhead

Not sure on the time.  We did this as a team but I went first through the whole thing.  I then left and went to Fit Club un downtown Columbus:

Fran
2:19

then you ran across the street and ran up and down the parking garage.  I was tired going up the stairs!!

On Sunday I did 2 long WODs:

Whittman
5 Rds
22 KBS 7-#
22 Box Jumps 24"
400 M Run
22 Burpees
22 Wall Balls 20#

My time
30:51

The worst part was the KBS, after Rd 1 I broke them into 2 sets.

Next Hendren came in and had one for their comp class at CrossFit Polaris:

For Time
50 KBS Buy in 70#:
3 Rds
400 M Run
20 Burpees
10 MU's
5 Snatch 185#
Buy out:
200 DU's
5 Legless Rope Climbs 12 Ft

My time
26:17

I was feeling it after this.  Yesterday I decided to take the day off and today have done:

5 Rep Deadlift
455
475 x 3 (FAILED on 4)

Then 2012 Thanksgiving Comp WOD:

For time
40 Shoulder 2 Overhead 135#
30 Over the Box Jumps 24"
20 Ground to Overhead 135#
10 Over the Box Jumps 24"

My time
5:43

I plan to do some more today.  Not sure what yet but we will see.  Get better!!

NU

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