Congratulations to the September Rotary Seniors, Paul Bowman and Amelia Davis. Thanks for inviting them Dr. Crabtree and Jackson Rotary Club! #jhspositive

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Wednesday: Tough day for me...skill=low, stability=un... Warmup: 5:00-8:00 freestanding handstand hold practice A) Front squat 6 x 3 @ 70% 1RM, 10X1; begin a set every :90 215 B) Unsupported 1-arm DB rows 3 x 3-4/side, 20X1; :45 between sides #88 Then 6 rounds nice & steady 1 strict muscle-up 1 kipping muscle-up 2 deadhang to inverted 4 strict toes-through rings 2 rounds of [1 squat snatch + 1 overhead squat + 2 alternating overhead forward lunges @ 135] Didn't have it today...felt out of touch on the snatch...couldn't hit the bottom position well... Then 3 sets :60 row @ 95-97% effort 6:00 rest Yes..nasty...just got through them...330+meters, 30+ cals #crossfit #crossfitmasters

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Full Bob Evans Farms experience...trail ride + dinner(i.e. Breakfast) at the kinda original restaurant...#mtb #brinner #ride #eat #crossfit

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Really enjoyed listening to these two amazing students talk about their experience at Camp RYLA (Rotary Youth Leadership Award)! #JHSpositive

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Tuesday; A) Snatch-grip deadlift from 2-3” deficit 3-3-3-3, 31X1; 2:30 rest 210-210-215-215 B) Every :90 for 9:00 (6 sets) 3 strict handstand push-ups + 3 kipping handstand push-up - all unbroken C) 5 rounds evenly paced, pick up where you left off each round 2:00 of [3 power clean singles @ 185 + 6 burpee box jump/step-downs @ 24 + 9 hand-release push-ups] :60 rest 2 full rounds on the first 3, finished with 9 + 3 PC 4 BBJ D) 3 rounds not for time 5/side KB windmill deadlifts - #44 #crossfitmasters #crossfit

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Monday...and it felt like it! A) Squat clean clusters 5 x 1.1; :20 between singles, 3:00 rest 225-225-230-230-230...felt sloppy getting under it today...#weakmidline B) CTB pull-ups 10 x 7 unbroken; begin a set every :75 - felt ok...grip! For time 1 mile Assault Bike (2:31...slow!) 50 med ball bear hug squats, 100 awful! 100m med ball carry 7:24...I was terrible on this part today! D) 3 sets not for time 5-6/side light DB external rotations 20 15-20m/side moderate 1-arm DB overhead carry These felt solid #ontothenextone #crossfit #crossfitmasters

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Much better trail ride today! 10 miles on the awesome trails at Bob Evans Farms ( Jon Burris Memorial Trail System) thanks to the efforts of those boys from Gallia Trails! Trails are in top shape! Get out and Ride! #MTB #getoutside #bike #crossfit

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