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Sorry, no updates for a while. I've been on vacation and was very busy with work before that. Here's a quick update.

[B][U]July 24[/U][/B]
New Jersey State Olympic Triathlon - This was miserable in the heat and humidity. The water for the swim was 87 degrees and it only got worse from there. It took me 3 hours, which was about 20-25 minutes slower than my goal. I thought I was going to pass out in the run and had to walk for much of it. Half way through the run, my only goal was to not quit and to finish. I was upset afterwards, but I think the weather just got to me in a bad way. Finished right in the middle of my age group.

[B][U]July 25-26[/U][/B]
Busy at work, discouraged from the race and rested.

[B][U]July 27[/U][/B]
Cycled 20 miles, ran 3 miles

[B][U]July 28[/U][/B]
Busy at work, so did not work out.

[B][U]July 29[/U][/B]
Cycled 15 miles, ran 4.5 miles

[B][U]July 30[/U][/B]
Swam 1 mile

[B][U]July 31[/U][/B]
Swam 1 mile, Cycled 30 miles, ran 10K (Olympic tri distance + a little more). My splits were equivalent to a 2:50 oly tri and I was not going at race pace. I felt a lot better after doing this, as it means my poor performance the week before was due to the heat. It was a dry 95 degrees today, much better than the week before.

[B][U]August 1[/U][/B]
Travel day to Canada, so no workout.

[B][U]August 2[/U][/B]
Biked 32 miles, then ran 5 miles.

[B][U]August 3[/U][/B]
10K trail run (52 mins, not race pace)

[B][U]August 4[/U][/B]
1 mile open water swim in Lake Huron (kind of wavy, so tough going against the wind)

[B][U]August 5[/U][/B]
Cycled 32 miles, then ran 2 miles at easy pace

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8/3
wu jumprope 30 front squats @95

weighted pullup 70/80/96
triple bench 185/215/235
6x5 weighted dip @35 + 10 tri ext green band
triple power clean 135/185
5x10 25# DB pushup row

WOD 3 rounds
O/H squats @95
90 jumprope
3 rounds
10 pullups
100yd sled pull @95
11:00

8/5
2x12 box squat 1x2@225 2x2@315 7x2@275 3x2@295
7x1 wide stance DL @ 315
bent over row @ 135

WOD 3 rounds
30 lunge @ 75
15 BJ 24"
10 pullup

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8/6 Happy 16th Birthday Kyle

Bench 9x3 @ 185 normal narrow wide grips
5 sets max bench with hanging 35# KBs 20/16/11/12/12/
5x8 Tate press with 25# DBs
30 Hang Snatch @95

WOD
10-1 pullup
1-10 push jerk @ 135
15:10
first time I have been able to finish this one @ 135 in the past at maybe 7 or 8 rounds into it I would dropped to 115. Glad to have made it with 135

m/56/180

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6 rounds back squat, dead lifts and flat bench (same weight on all exercises)

1st round: 135 x 10
2nd round: 185 x 10
3rd round: 205 x 10
4th round: 205 x 10
5th round: 185 x 10
6th round: 135 x 20

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last nite 21-15-9 hi pin zerker squats 95 lbs
broken up with 30-20-10 ring pull ups

5:22

then 9 holes of golf with no cart.

up at 3 a.m. to start the smoker and fill it with 4 pork butt's for a friends wedding.

at the gym this morning

3-3-3 back squats
225-255-315 (pr)

good mornings 6-6-6-6-6

115-125-155-155-155

then 5x20 green band good mornings.

wooo hooo friends wedding tonite then off for 7 day road trip to the southern interior of B.C. planning on taking the logging roads for much of the week so with any luck there will not be many people around nor cell phone coverage. wife/dogs/bikes/good food/books and solitude. 8 months is way to long to go between vacations.

keep up the great work everybody and i will be back in a week.

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Congrats [B]Jim.[/B] The heat and humidity have been oppressive.
Nice on the 135# [B]JB[/B] and PR [B]Cliff. Perry[/B], Im guessing the back is good as new!

[B]8_6_11 Saturday[/B]

Warmup
[B]
Snatch[/B]
25kg/2
30kg/2
35kg (5) fast & fun
85# (2)
90# (2)
95# (1)
100# (f/f)
Same deal w/new snatch; harder to pull the bar back enough when the weight gets heavier or I get tireder. Seems like completely diff muscles. Trying to find that tension in my hamstrings and low back.
Catch and landing are screwy now b/c not sure where the bar is going to wind up, kinda feel like I might be stopping it from going back where it should be, afraid Ill lose it back? Lot of hesitation in my sit. The lighter weights just fly up, just gotta control and sit fast. Even the heavier ones w/the hip extension now seems like plenty room to get under.

I had the 100# and lost it in the catch; then I had a forward landing wound up on my knees. Didnt even feel heavy. But I snatched up to that w/no misses. :cool: Fun!
Picnic, pbly squat later.

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I love reading these logs! I'll be joining the over 50 club in a few short years, and I feel humbled every time I read what you folks are doing...

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Thanks Deb. A little sore but on the mend. Today was a test. See how it feels tonight.

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After long warm up,Cindy:AMRAP 20 minutes,5 pull ups,10 push ups, 15 square. 12r+2 pull ups.

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Back feeling sore today but nothing close to what it was last week.

4 mile easy run (30 minutes). Core routine and stretch.

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[B]8_7_11 Sunday[/B] Blairstown
warmup

2 mile brisk walk
[B]
Backsquat[/B] concentrate on heels depth & bounce
45kg/5
50kg/3 (6)

50 Pushups
25 Situps 15#

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Brief warm upc.
5x3 split jerk: 45,65,85,95,135.

WOD:250 du,200 walking lunges,150 du,100 pull ups,50 du for time.
Scale: 75 du,100 walking lunges,50 du, 50 pull ups,25 du.
43:23.

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[QUOTE=Deb Borbone;971188]

Pullups DH[/B]
only got a few of these, then went to the .5" band. These are getting harder, the more weight I gain. problem there.[/QUOTE]

I'm up 11# since starting CF a year ago thus making the dead-hangs that much more elusive. I'm very, very close. I'm doing a variety of this to help, one of them being one armed rows, 25# assist band, and box assisted. So far so good. I've managed several linked dead-hangs with this smallest band so hopefully with a bit more work they will come.

[B]8-7[/B]
Karen for completion more so than time. 150 14# wall balls 30:26

[B]8-8[/B]
4 rounds for time:
Row 500m, rest 3 minutes
1:51.8 2:00.2 2:01.5 1:59.7

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[QUOTE]



Pullups DH[/b]
only got a few of these, then went to the .5" band. These are getting harder, the more weight I gain. problem there.

I'm up 11# since starting CF a year ago thus making the dead-hangs that much more elusive. I'm very, very close. I'm doing a variety of this to help, one of them being one armed rows, 25# assist band, and box assisted. So far so good. I've managed several linked dead-hangs with this smallest band so hopefully with a bit more work they will come.[/QUOTE]
Nice! Negatives worked for me when I started (but I was 148# then). Its like 3 steps forward 2 back w/that AND squats. I weigh more than you now. I dropped my squat weight yesterday to 50 b/c - he said I wasn't ALL the way down; wants me to BOUNCE up, like - off my calves!! can hardly keep my back up & tired legs today. STILL a weakling. :o

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[B][U]August 6[/U][/B]
Cycled 36 miles, then a 1 km open water swim

[B][U]August 7[/U][/B]
Travel day back from Canada.

[B][U]August 8[/U][/B]
[U]Brick Night[/U]
Cycled 15 miles (44:30, 13 secs off PR, avg HR 124, max HR 145), then ran 2.6 miles (22:50, 56 secs off PR, avg. HR 142 max HR 152).
Total time of 1:07:20 (PR by 1:15)

Pretty hilly route and not race pace, so I was happy with the time. I'd really like to work in some resistance training, but I'm having a hard time given my busy work and travel schedule and need to keep the endurance work as my priority until racing season is over. I plan to hit the TRX pretty good over the rest of the month though. Then I need to taper off for the half Iron Man on Sept. 11th. After the marathon in October I plan to hit the weights hard and do crossfit for a few months.

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Congrats on the PRs J.C.

8/8
wu
jumprope one day I will learn to do double unders, one day
4x15 DB bench press @35# ea hand

O/H squats 45 65 95 115 125
100 sit ups w/ shoulder press 10 @ 25/ 40 @ 20 / 50 @ 12
5x10 good mornings @115

WOD AMRAP 10:00
3 back squat @ 205
10 Pullup

7 rounds

m/56/177

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Monday:

30 C&J @ 120lbs
20 pull ups

20 C&J @ 120lbs
20 pull ups

10 C&J @ 120lbs
20 pull ups

Core routine and stretch.

Back healed.

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[B]8_9_11 Tuesday[/B]
Warmup of sorts - trying to squat first thing....light as these were, snatch will pbly suck tonite :(. I have more problems w/keeping my back up than feeling this in my legs. maybe low back strength or just flexibility.

[B]
Backsquat[/B]
45kg/5
50kg/5 (2)
55kg/5 didnt catch the bounce on the fifth rep and lost my 'tight'
50kg/3 (3)

I guess its cicada season but theyre not leaving their bodies yet; standing on my deck, im hearing this LOUD cicada, looking off for it.... it was under my hand on the deck rail. They look like fake plastic bugs!! wanted to take a pix but it was gone when I grabbed the cam. Half asleep during these, the talking dog didn't ask, he just took off for a run!

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[B]8-9[/B]
3 x 5 OHS this morning 65#-75#-80#-85#-90#(prev 1 rep max)-95# 2 reps new PR! :pepper:

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Sprint routine on treadmill: first half mile ran at 8 minute mile; 1/4 mile at 7; sprints for 60 seconds varying at 7,6, and 5 min. miles with one minute recovery jogs at 10 mph in between. Total: 3 miles at 20 min. 20 sec.

Created this sprint routine. Don't know how scientific it is, but I like it and think it increases overall speed.

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Michelle sweet O/H

8/9
10 Burpee
20 pullup
30 BJ
40 AB mat situps
150 single unders
40 AB situps
30 BJ
20 pullup
10 burpee

13:24

post 5 rounds
run 200m
10 HC @ 115

m/56/180

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WTG [B]Michelle![/B] Valarie where are you? :)

[B]8_9_11 Tuesday (pm)[/B]
warmup & stretch. bit of a surprise, I didnt follow the workout listed, and I so wanted to snatch and try pulls w/the new thing. He was going to teach me to do the ham/low back tension. Instead he told me snatch press & drop snatch...I had showed him the vid of my snatch misses at 100#.
75.7kg today

[B]
Snatch Press + Drop Snatch[/B]
15kg/4+4
20kg/4+4
25kg/3+3
30kg/0+3
35kg/0+2
40kg/0+2 (2)
43kg/0+1 (3)
45kg/0+1

[B]Split Jerk from Rack[/B]
35kg/2
40kg/2
43kg (2)
45kg (2)
50kg (3) suck suck goose (the third one was the best)
53kg (3)
55kg (f/f - wasnt dropping under; again he said I had started dipping fast, no-no)
45kg

[B]1 Mile Brisk walk with dog[/B]

I have never done drop snatches before. Not too bad; better off not to think about is it heavy and just - drop. They weren't bad, he said one was perfect; my legs didnt bother me much after squatting this am, of course it wasn't a lot of volume/weight either.

Jerks were eh again - way better than last time but I wasnt getting the bar back quite enough and then not getting explosively under when I got up to 55, tired I guess. And, all weights I've done before. Kinda disappointing.

Coach pulled me aside to tell me I look big and muscular, and that must be good. Apparently starting to look somewhat like a weightlifter; now if I can start to lift like one – soon. :p

And Rex BEGGED me to walk him when I got home; he also friended me today on Facebook. And when I added him, I saw the little sh*t listed me as his grandma!! gotta be someone I know. :rofl:

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[B]August 9[/B]
4.6 mile run (2 steep hills of ~1 mile each, 38:20, PR by 1:15, avg HR 134, max HR 152)
3x10 DH pull-ups
stretched

Felt good. Had to run slow in the dark but still got a PR.

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Everyone has been real Kick@$$!!! (Lovd the PRs, Michelle!)

[B]WU:[/B]
2 min
-Jog in place
-high knee jog in place
-squat

3 rounds
10 air squats
10 push ups

[B]WOD:[/B]
Deadlift 3-3-3
Shoulder Press 5-5-5

5 min rest then…

10 min AMRAP:
KB Snatch (35#/24#)

DL: 185-215-265
SP: 95-115-120
Snatch: Lost count but my KB snatches needed the work (& still do)!

[I]Had an ultrasound on my legs today. The bad news is that my DVT (Blood Clot) is still there! But, the blood flow is much better!
So it's back on coumadin! :ranting2:
My wife asked me how I can be so calm about it. I told her it hasn't killed me & I treat it like a WOD. (Hell, I did Murph in a vest while on it!) [/I]

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[QUOTE=William Hoogsteden;972700]My wife asked me how I can be so calm about it. I told her it hasn't killed me & I treat it like a WOD. (Hell, I did Murph in a vest while on it!) [/I][/QUOTE]

Ironic how CF trains our brains this way eh?

[B]8-10[/B]
I am elated today. I've been working on shoulders religiously for quite some time. A couple of weeks ago we did handstand holds and I made it 1:29 which was a minute longer than my previous time. This morning skill work was HSPU. I managed 3 sets of 3 reps on 2 abmats and I am freaking happy with that!! Progress slow and steady on the fundamentals is what is really working for me.

15 minute AMRAP: 3 strict band dead hang pull-ups (3 burpee penalty if kipped), 6 35# kb snatches, 9 24" box jumps. 7 rds + 1 rep.

Thanks all on the OHS comments!!

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Warm up.
Several minutes of handstand progressions off the wall.
Tommy:
21 thrusters 115/85
12 rope climbs (from seated to standing)
15 thrusters
9 climbs
9 thrusters
6climbs
Scale 95 lba thrusters.
13:59.

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[QUOTE=Jim Colby;972699][B]August 9[/B]
4.6 mile run (2 steep hills of ~1 mile each, 38:20, PR by 1:15, avg HR 134, max HR 152)
3x10 DH pull-ups
stretched

Felt good. Had to run slow in the dark but still got a PR.[/QUOTE]

Jim: That's great running! Very good time on hills.

Today: 3 rounds: 10 HSPUS; 50 kettle ball swings with 2 pood; 20 thrusters @ 95lbs; approx. 50 yards of lunges with 30 lb dumbbells.

Totally exhausted myself with this self designed WOD. The HSPUS are too similar a movement to the thrusters so both were very hard to do in one workout.

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[QUOTE=Pat Quigley;972854]Warm up.
Several minutes of handstand progressions off the wall.
Tommy:
21 thrusters 115/85
12 rope climbs (from seated to standing)
15 thrusters
9 climbs
9 thrusters
6climbs
Scale 95 lba thrusters.
13:59.[/QUOTE]

Holy cow Pat. Are you sure you're 66? jack Lalane had nothing on you!

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8/10
wu 30 HSC 55# KB

decline bench 6@135 2@185 2@225 F@245
triple pushpress 135 155 1@185
6x10 Green band tri extensions + 8 pushup
triple chinup 35 44 55

WOD 6:00 AMRAP
45 jumprope
5 thrusters @ 95

5 rounds

m/56/180

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[QUOTE=Perry Dean Freedman;973157]Holy cow Pat. Are you sure you're 66? jack Lalane had nothing on you![/QUOTE]

Coming up on three years of cross fit. Once I had knee surgery in 2004, my running days were over. Several years of just push,pull,leg days at the gym. Some yoga, pilates, and hiking thrown in. Until I started cross fit, I did not realize how comparatively strong and how feeble my endurance had become.

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[QUOTE=Pat Quigley;973310]Coming up on three years of cross fit. Once I had knee surgery in 2004, my running days were over. Several years of just push,pull,leg days at the gym. Some yoga, pilates, and hiking thrown in. Until I started cross fit, I did not realize how comparatively strong and how feeble my endurance had become.[/QUOTE]

I've had 3 knee surgeries, and thought my running was over too, but I never really trained legs before until cross fit. The squats, etc. Have really helped my knees big time. I don't play much basketball anymore (my favorite and formerly best team sport). The jumping doesn't .bother me, it's the landings. But I can run again (however, I ice my knees every day).

Todays WOD (AMRAP in 12 minutes: 400 meter run; 5 deadlifts @ 225 lbs): 4 rounds.

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40 mile bike: 2 hrs. 15 min. Pretty hilly ride. First ride in several weeks. Took about 15 miles to get my cadence spinning quickly.

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8/12
4x15 DB Bench @ 40#
10 X 2 box squat 2@225 8@275
wide Sumo DL w/ chains @315

WOD 6 rounds
10 weighted BJ @30#
15 K2E
run

8/13
stretch foam roll

WOD 12 rounds
3 power clean @135
4 burpee
5 20# WB
run 200m

29:07

Post 2 man team
100 pullup
200 pushup
100 24" BJ
m/56/180

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[QUOTE=John Burch;974262]8/12
4x15 DB Bench @ 40#
10 X 2 box squat 2@225 8@275
wide Sumo DL w/ chains @315

WOD 6 rounds
10 weighted BJ @30#
15 K2E
run

8/13
stretch foam roll

WOD 12 rounds
3 power clean @135
4 burpee
5 20# WB
run 200m

29:07

Post 2 man team
100 pullup
200 pushup
100 24" BJ
m/56/180[/QUOTE]

Wow!!! That's some workout.

Today:
10 bench @ 135
10 front squat@ 95
5 bench @ 205
5 FS @ 135
5 bench @ 205
5 FS @ 155
5 Bench @ 205
5 FS @ 175
5 Incline Bench @ 185
5 FS @ 175
5 Incline Bench @ 185
5 FS @ 175
5 Incline Bench @ 185
5 FS @ 175
5 Decline Bench @ 185
5 FS @ 170
8 Decline Bench @ 185
5 FS @ 155
8 Decline Bench @ 185
10 FS @ 135
3 sets dumbell flyes @ 55

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"Coe" scaled

Ten rounds for time of:
45 pound Thruster, 10 reps
10 Ring push-ups (scaled)

11:57

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[B]8_14_11 Sunday[/B]
Warmup
[B]
Bench[/B]
45#/10
65#/3
75#/3
95#/3
105#/3
115# (2)
105#/3 (2)

Squats w/bar

Tweaked my back on Thurs; doing what not sure. Been out of town since Wed anyway... still can't squat to full depth. :mad:

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Sunday: 5 mile treadmill run (thunder storms and torrential rain all day).

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Hope your back gets better soon Deb

8/15
4x15 DB Bench press
2x15@35each
2x15@40ea
Back Squat 4@135 /1 @ 185/225/245
5x10 good mornings @95 + 3 sets 10 reverse lunge @95

WOD 4 rounds
run 200m
20 55# KB swings
10 pullup

10:49
m/56/180

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[QUOTE=Deb Borbone;974647][B]8_14_11 Sunday[/B]
Tweaked my back on Thurs; doing what not sure. Been out of town since Wed anyway... still can't squat to full depth. :mad:[/QUOTE]

Good luck with your back. If you're able, foam roller, planks (will put some blood flow where you need it) and more foam rolling (back, IT bands, and hamstrings).

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first day back after a week off.

modified annie

25 incline push up
50 ring pull up
100 sit ups
150 squats

11:13

good wod to get back into the swing of things.

great week off. ate clean with only one cheat meal at a perogie shop we were jokingly looking at buying. drank to many beers if there is such a thing. :rofl:

saw some amazing parts of the province that neither my wife or myself had ever been to. just makes us appreciate where we live all that much more.

great to be back and looking forward to friday at the gym....totals nite...dead lift, back squat and shoulder press (though not sure what i will be doing due to my shoulder issues)

then next weekend loggers sports school. should be cool as they are hoping to get 40 - 50 crosssfitters for the school part on saturday to teach us how to play with their toys and then sunday we will have an actual comp. should be a great 50th birthday present to myself.