Wednesday 5-22-13

Posted | 85 comments

joe HSPU

Warm Up

Group Dynamic

 SKILL

Dead-lift

WOD

“2013 Regionals WOD 4″

21-15-9

Dead-lift (315/205)
Box Jump (30″/24″)

 After Bash

Foam Roll/Mobilize

Endurance

Warm Up: 2 x 10 squat therapy Hip / ankle mobilty Squat Clinic

Skill: Pull up / back squat

WOD: 1. 20 minutes to establish 1 RM back squat

rest 5 minutes

2. 3 Rounds: Run 200m 15 KB Swings (1.5/1) 12 Pull Ups

After Party:

Play on the o-course

Recover

Travel

“2013 Regionals WOD 4″

21-15-9

Dead-lift (315/205) Box Jump (30″/24″)

Recover

85 Comments

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    P.S {My apologies|Apologies|Sorry} for {getting|being} off-topic but I
    had to ask!|
    {Howdy|Hi there|Hi|Hey there|Hello|Hey} would you mind letting me know which {webhost|hosting company|web host} you’re {utilizing|working with|using}?
    I’ve loaded your blog in 3 {completely different|different} {internet browsers|web browsers|browsers}
    and I must say this blog loads a lot {quicker|faster} then most.
    Can you {suggest|recommend} a good {internet hosting|web hosting|hosting}
    provider at a {honest|reasonable|fair} price? {Thanks a lot|Kudos|Cheers|Thank
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    {I love|I really like|I like|Everyone loves} it {when
    people|when individuals|when folks|whenever people} {come together|get
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    Great {blog|website|site}, {keep it up|continue the good
    work|stick with it}!|
    Thank you for the {auspicious|good} writeup. It in fact was a amusement account
    it. Look advanced to {far|more} added agreeable from you!
    {By the way|However}, how {can|could} we communicate?|
    {Howdy|Hi there|Hey there|Hello|Hey} just wanted to give you a quick heads up.
    The {text|words} in your {content|post|article} seem to be running off the screen in {Ie|Internet explorer|Chrome|Firefox|Safari|Opera}.
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    The {style and design|design and style|layout|design} look
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    soon. {Kudos|Cheers|Many thanks|Thanks}|
    This is a topic {that is|that’s|which is} {close to|near
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    {Where|Exactly where} are your contact details though?|
    It’s very {easy|simple|trouble-free|straightforward|effortless}
    to find out any {topic|matter} on {net|web} as compared to {books|textbooks}, as I found this {article|post|piece of writing|paragraph} at this {website|web site|site|web page}.|
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    Either way, great {site|website|blog} and I look forward to seeing it
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    {Hola|Hey there|Hi|Hello|Greetings}! I’ve been {following|reading} your {site|web site|website|weblog|blog} for
    {a long time|a while|some time} now and finally got the {bravery|courage} to go ahead and give you a
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    I {enjoy|really like|love} the {knowledge|info|information} you
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    {awesome|amazing|very good|superb|good|wonderful|fantastic|excellent|great} {site|blog}!|
    Its {like you|such as you} {read|learn} my {mind|thoughts}!
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    I visited {multiple|many|several|various} {websites|sites|web sites|web pages|blogs}
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    {Howdy|Hi there|Hi|Hello}, i read your blog {occasionally|from time to time} and i own a similar one
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    {Thanks|Many thanks|Thank you|Cheers|Appreciate it|Kudos}!|
    {Hi there|Hello there|Howdy}! This {post|article|blog post} {couldn’t|could not} be written {any better|much
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    {I will|I’ll|I am going to|I most certainly will} {forward|send} {this article|this information|this post} to him.

    {Pretty sure|Fairly certain} {he will|he’ll|he’s going to} {have a good|have a very good|have a great} read.
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    {Excellent|Wonderful|Great|Outstanding|Superb} choice of colors!|
    {There is|There’s} {definately|certainly} {a lot
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    {Hi|Hello|Hi there|What’s up}, I {log on to|check|read} your
    {new stuff|blogs|blog} {regularly|like every week|daily|on a regular basis}.
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    I {simply|just} {could not|couldn’t} {leave|depart|go away} your {site|web site|website} {prior to|before}
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    CrossFit One. I {{was|was actually} moved|{was|was actually} excited}
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    {Hi there|Hello}, I enjoy reading {all of|through} your {article|post|article post}.
    I {like|wanted} to write a little comment to support you.|
    I {always|constantly|every time} spent my half an hour to read
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    My {coder|programmer|developer} is trying to {persuade|convince} me to move to .net from PHP.
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    {Any kind of|Any} help would be {really|greatly} appreciated!|
    {Hello|Hi|Hello there|Hi there|Howdy|Good day}!
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    {A person|Someone|Somebody} {necessarily|essentially} {lend a hand|help|assist} to
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    Your {way|method|means|mode} of {describing|explaining|telling} {everything|all|the whole thing} in this {article|post|piece of writing|paragraph} is {really|actually|in fact|truly|genuinely} {nice|pleasant|good|fastidious},
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    {Hi|Hello} there, {I found|I discovered} your {blog|website|web site|site}
    {by means of|via|by the use of|by way of}
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    {I am|I’m} curious to find out what blog {system|platform} {you have been|you happen
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    {I am|I’m} {extremely|really} impressed with your writing skills {and also|as well as} with the
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    or did you {customize|modify} it yourself? {Either way|Anyway}
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    {I am|I’m} {extremely|really} {inspired|impressed} {with your|together with your|along with your} writing {talents|skills|abilities} {and also|as {smartly|well|neatly} as} with the {layout|format|structure} {for your|on your|in
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    {blog|weblog} like this one {these days|nowadays|today}..|
    {Hi|Hello}, Neat post. {There is|There’s} {a problem|an issue} {with your|together with your|along with your}
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    {I’m|I am} not sure where {you are|you’re} getting your {info|information},
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    {Hi|Hello}, i think that i saw you visited my {blog|weblog|website|web site|site} {so|thus} i came to “return the favor”.{I am|I’m} {trying
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    its ok to use {some of|a few of} your ideas!!\

    Feel free to surf to my homepage :: diesel

  31. Greetings! Very helpful advice within this post! It’s the
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    my homepage; beoordelingen – Robin -

  32. {
    {I have|I’ve} been {surfing|browsing} online more than {three|3|2|4} hours today, yet I
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    did, the {internet|net|web} will be {much more|a lot more} useful than ever before.|
    I {couldn’t|could not} {resist|refrain from} commenting. {Very
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    {I will|I’ll} {right away|immediately} {take hold of|grab|clutch|grasp|seize|snatch} your {rss|rss feed} as I {can not|can’t}
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    Do {you have|you’ve} any? {Please|Kindly} {allow|permit|let} me {realize|recognize|understand|recognise|know} {so that|in order that} I {may just|may|could} subscribe.
    Thanks.|
    {It is|It’s} {appropriate|perfect|the best} time to make
    some plans for the future and {it is|it’s} time to be happy.
    {I have|I’ve} read this post and if I could I {want to|wish to|desire to} suggest you {few|some} interesting things or {advice|suggestions|tips}.
    {Perhaps|Maybe} you {could|can} write next articles referring to this
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    Ahaa, its {nice|pleasant|good|fastidious} {discussion|conversation|dialogue} {regarding|concerning|about|on the topic of} this {article|post|piece of writing|paragraph} {here|at this place} at this {blog|weblog|webpage|website|web site}, I have read all that, so {now|at
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    I am sure this {article|post|piece of writing|paragraph} has
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    {Saved as a favorite|bookmarked!!}, {I really like|I like|I love} {your blog|your site|your web site|your website}!|
    Way cool! Some {very|extremely} valid points!
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    way to change, may you be rich and continue to
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    Woah! I’m really {loving|enjoying|digging} the template/theme of this {site|website|blog}.
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    {superb usability|user friendliness|usability} and {visual appearance|visual appeal|appearance}.
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    These are {really|actually|in fact|truly|genuinely} {great|enormous|impressive|wonderful|fantastic} ideas in {regarding|concerning|about|on the topic of} blogging.
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    {exposure|coverage|reporting}! Keep up the {superb|terrific|very good|great|good|awesome|fantastic|excellent|amazing|wonderful} works guys I’ve {incorporated||added|included} you guys to {|my|our||my
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    {Howdy|Hi there|Hey there|Hi|Hello|Hey}! Someone in my {Myspace|Facebook} group shared this {site|website} with us so
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    {I love|I really like|I enjoy|I like|Everyone loves} what you guys {are|are usually|tend to be} up too.
    {This sort of|This type of|Such|This kind of} clever work and {exposure|coverage|reporting}!
    Keep up the {superb|terrific|very good|great|good|awesome|fantastic|excellent|amazing|wonderful} works guys I’ve {incorporated|added|included} you guys to {|my|our|my personal|my own} blogroll.|
    {Howdy|Hi there|Hey there|Hi|Hello|Hey} would
    you mind {stating|sharing} which blog platform you’re {working with|using}?

    I’m {looking|planning|going} to start my own blog {in the
    near future|soon} but I’m having a {tough|difficult|hard} time {making a decision|selecting|choosing|deciding}
    between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is
    because your {design and style|design|layout}
    seems different then most blogs and I’m looking for something {completely unique|unique}.
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    me know which {webhost|hosting company|web host} you’re {utilizing|working with|using}?
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    but I {thought|figured} I’d post to let you know. The {style and
    design|design and style|layout|design} look great though! Hope you get the {problem|issue} {solved|resolved|fixed} soon.
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    site|website|weblog|blog} for {a long time|a while|some time} now and finally got the {bravery|courage} to go ahead and give you a shout out from
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    {A great|An excellent|A fantastic} read. {I’ll|I will} {definitely|certainly} be back.|
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    {quality|feature} for audio songs {current|present|existing}
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    {occasionally|from time to time} and i own a similar one and i was just {wondering|curious} if you get a lot of spam {comments|responses|feedback|remarks}?
    If so how do you {prevent|reduce|stop|protect against} it, any plugin or anything you can
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    Greetings! {Very helpful|Very useful} advice {within this|in this particular} {article|post}!
    {It is the|It’s the} little changes {that make|which will make|that produce|that will make} {the biggest|the largest|the greatest|the most important|the most
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    {I really|I truly|I seriously|I absolutely} love {your blog|your
    site|your website}.. {Very nice|Excellent|Pleasant|Great} colors & theme.
    Did you {create|develop|make|build} {this website|this site|this web site|this amazing site} yourself?
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    {is called|is named}. {Thanks|Many thanks|Thank you|Cheers|Appreciate
    it|Kudos}!|
    {Hi there|Hello there|Howdy}! This {post|article|blog post} {couldn’t|could not} be written {any better|much better}!
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    {Pretty sure|Fairly certain} {he will|he’ll|he’s going to} {have a good|have a very good|have a great}
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    {Wow|Whoa|Incredible|Amazing}! This blog looks {exactly|just} like my old one!
    It’s on a {completely|entirely|totally} different {topic|subject} but it has pretty much
    the same {layout|page layout} and design. {Excellent|Wonderful|Great|Outstanding|Superb} choice of colors!|
    {There is|There’s} {definately|certainly} {a lot to|a great deal to} {know about|learn about|find out about}
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    {You made|You’ve made|You have made} some {decent|good|really good}
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    {Hi|Hello|Hi there|What’s up}, I {log on to|check|read} your
    {new stuff|blogs|blog} {regularly|like every week|daily|on a regular basis}.
    Your {story-telling|writing|humoristic} style is {awesome|witty}, keep {doing what you’re doing|up the
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    I {simply|just} {could not|couldn’t} {leave|depart|go away} your {site|web site|website} {prior
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    Is {going to|gonna} be {back|again} {frequently|regularly|incessantly|steadily|ceaselessly|often|continuously} {in order to|to}
    {check up on|check out|inspect|investigate cross-check} new posts|
    {I wanted|I needed|I want to|I need to} to thank you for this {great|excellent|fantastic|wonderful|good|very good} read!!
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    {I have|I’ve got|I have got} you {bookmarked|book marked|book-marked|saved as a favorite} {to check out|to look at} new {stuff you|things you} post…|
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    Keep on posting!|
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    {Hi there|Hello}, I enjoy reading {all of|through} your {article|post|article post}.
    I {like|wanted} to write a little comment to support you.|
    I {always|constantly|every time} spent my half an hour to read this {blog|weblog|webpage|website|web site}’s
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    I {always|for all time|all the time|constantly|every time} emailed this {blog|weblog|webpage|website|web site} post
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    My {coder|programmer|developer} is trying to {persuade|convince} me to move to .net from PHP.
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    But he’s tryiong none the less. I’ve been
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    {Any kind of|Any} help would be {really|greatly} appreciated!|
    {Hello|Hi|Hello there|Hi there|Howdy|Good day}! I could have sworn I’ve {been to|visited} {this blog|this
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    {Disgrace|Shame} on {the {seek|search} engines|Google} for
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    {blog|website|site}!|
    {A person|Someone|Somebody} {necessarily|essentially} {lend
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    {Great|Wonderful|Fantastic|Magnificent|Excellent} {task|process|activity|job}!|
    Heya {i’m|i am} for {the primary|the first} time here. I {came across|found} this board and
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    {Hello|Hi|Hello there|Hi there|Howdy|Good day|Hey there}!
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    Your {way|method|means|mode} of {describing|explaining|telling}
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    {understand|know|be aware of} it, Thanks a lot.|
    {Hi|Hello} there, {I found|I discovered} your {blog|website|web site|site} {by means of|via|by the use of|by way of} Google {at the same time as|whilst|even
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    {Hello|Hi} there, {simply|just} {turned into|became|was|become|changed into} {aware
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    {I will|I’ll} {appreciate|be grateful} {if you|should you|when you|in the event you|in case you|for those who|if you happen
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    {other folks|folks|other people|people} {will be|shall be|might
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    Cheers!|
    {I am|I’m} curious to find out what blog {system|platform} {you have been|you happen to be|you
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    {experiencing|having} some {minor|small} security {problems|issues} with my latest {site|website|blog} and
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    Do you have any {solutions|suggestions|recommendations}?|
    {I am|I’m} {extremely|really} impressed with your writing skills {and
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    Is this a paid theme or did you {customize|modify} it yourself?
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    {Hi|Hello}, Neat post. {There is|There’s} {a problem|an issue} {with your|together
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    Thanks for {great|wonderful|fantastic|magnificent|excellent}
    {information|info} I was looking for this {information|info}
    for my mission.|
    {Hi|Hello}, i think that i saw you visited my
    {blog|weblog|website|web site|site} {so|thus} i came to “return the favor”.{I am|I’m} {trying to|attempting to}
    find things to {improve|enhance} my {website|site|web site}!I suppose its
    ok to use {some of|a few of} your ideas!!\

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