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I stepped up my training, or more to the point, added a definite element I was lacking.
For some reason, maybe the move I sort of dropped most barbell movements from my WOD's.
I did the normal heavy days of course, and always did METCONS, but the METCONS didn't seem to include a bunch of C&J, Snatches, Deadlifts etc...

I knew in the back of my mind that I was missing something, then only realized what it was during the FTF Challenge, and more recently 14.1.

Today's workout SUCKED, but hey they all should.

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This is an example of what I am doing to put the lifts back into ALL my workouts from now on.

12 Min AMRAP - 10 DL, 15 KBS, 20 Parallette Push-Ups, 400 M run. (185#DL, 70# KB) - Scale as necessary.Following that 5-5-5-5 Hang Cleans (Full Squat) Part of my new intensity training with the barbell:) Something I have been sorely lacking.

>>> Did a bunch of Double-Unders tonight before the nightly group training session.
Exhausted, need a rest day.

Lance

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Well I've never done this, but decided it's about time. It's to myself, but if you find this, you found my not so secret daily journal. It's not going to be advertised, nor pushed to the front of the site. I keep log books, when I can, but with no consistency. I figure I'm on the internet all the time, so I have no excuse using this method.

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Protein is an important part of our diets, especially for those attempting to build muscle, improve fitness or lose weight.
  If you’re looking to bulk up your protein intake with a convenient snack before or after a workout, but you don’t want to resort to protein shakes or products with hidden, artificial nasties, you’ve come to the right place.

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Every year we get ready for the Reebok CrossFit games Open, and every year we go through a sort of ritual leading up to the first announcement. Shortly after the first WOD, the reality that we may not be headed to Carson sets in and emotions for many begin to takeover. Below is a fun look at what I call the “Many faces of the Reebok CrossFit Games Open Competitor” and what many go through from my perspective.

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