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Wilfredo,
Welcome to the best "global" gym /not in the world!! You did GREAT! No kidding my first Met con (18 months ago) was an awesome example of just how out of shape a guy can get in 56+yrs! (it was truly motivating)LOL and I haven't looked back since! (my wife just commented) while watching a TV commercial showing a group of Triathlon athletes "is this what you are going to do next"???? I promised not "this year"!

I am truly amazed as I watched the elite athletes put up those 30+rounds of WOD#3!!!!

04.06.11
I went to the box this morning and "practiced" the WOD with hopes of maybe by tomorrow I could get at least one round completed (I haven't been able to clean more than 115# and 125#jerk? Managed to get 125# up for 5rds, upped the weight to 135# and was able to Squat Clean it but failed on the Jerk. (went home with a new PR for both lifts!!) I will give it another try tomorrow! the best part is my Shoulder is getting stronger and I am more confident!

Cool down: took the road bike off the rack and went for a 17.5 mile ride!

Darn I love this stuff!--brings out where we need to work!!

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[QUOTE=Wilfredo Flores;923235]
You could stop chuckling now. I had a great time! And yes, remarkably, ans 4 ft. long PVC tube can amazingly feel like ton when one is not used to these movements. Anyway, I feel as if I'm part of the global team. Glad to be here.[/QUOTE]

Great job Wilfredo!! You'll be absolutely astounded at how quickly your fitness level will change when doing CF. Stick with it, there will be weeks of good and not so much over the next two months while you learn all of the movements and get over the intial bouts of soreness. Great job!!

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04.07.11
Wendler 5/3/1, Month 2, Week 3 (De-load phase)
OHS Day

WARM
1/2 mile run (5:25)
20 rollovers
5 OHS w/ Oly bar
Stretch Hips

WOD
OHS
5x Oly bar
5x65
5x75

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[B]4_7_11 Thursday
[/B]Warmup

[B]C&J[/B]
15kg/2+2
25kg/2+2 (2)
35kg/2+2 (2)
40kg/2+2
44kg (3)
47kg (5)
50kg (3)
40kg (3)
[B]
Hang Powersnatch[/B]
15kg/3
25kg/3 (3)
30kg/3 (3)
35kg/2 (3)
37kg (3)
40kg

[B]Backsquat[/B]
45kg/3 (4)
50kg/2 (4)
55kg/2 (2)
60kg (3)
[B]
Snatch Press from Squat[/B]
15kg/6 (3)

uneventful. nothing new or harder.

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i think my wife and coach are conspiring to kill me.

3x8 16" box 90lb weighted step ups

3x20 good mornings with green band

then 2 k.m. run or 1.2 miles....10:10

i might not like running as much as i thought i did:rofl:

have a great weekend everybody. keep up the good work.

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Funny Cliff!

[B]4-8[/B]

CFI obstacle course, 8 rounds for time:
3 ground to overhead 80#

Crawl under barbell racked in lowest position

Climb over the pull up bar (or college boy roll if you can)

Sprint out the back door hurdle over 2 18" boxes along a 100m sprint.

Cash out 1 rope climb. Rx'd 14:32


Last time I did this was 11-11, using 65# and towel pullups to cash out 12:26.

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Michelle - That sounds like a fun WOD! You made a RockStar improvement since November!!

[B]WU:[/B]

Squats
24" box Jumps
Leg Swings
PVC pass throughs
Assisted bridges

(Tried to follow Carl Paoli's suggestions on the Gymnastics WOD ([URL]http://gymnasticswod.com/content/gwod-crossfit-games-edition-week-3[/URL] ).)

[B]WOD:[/B]

CrossFit Open WOD 11.3:

As 165# Cleans each followed by a 165# Jerk in 5 min:

Cleans:
135# 1 rep

165#(f)
165#(f)
165#(f)
165#(f)
165#(f)
165#(f) [I](I was SO CLOSE on this one!!):ranting2:[/I]

[I]155# was my PR, so this was going to be tough going in![/I] [I]I got some tennis elbow after Saturday's WOD & that didn't help. We came up with a strategy to work my way up to 165 by starting the clock when I did 155# & I'd hopefully get at least one rep in.

[/I]135# 1 rep Clean & Jerk
145# 1 rep Clean & Jerk

[I]I tried to pick up a 10# plate after 145# & could barely do it!! My elbow hurt so much! I don't know if I'll be able to try the WOD again!! :([/I]

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[QUOTE=William Hoogsteden;924096]Michelle - That sounds like a fun WOD! You made a RockStar improvement since November!!

[I]155# was my PR, so this was going to be tough going in![/I] [I]I got some tennis elbow after Saturday's WOD & that didn't help. We came up with a strategy to work my way up to 165 by starting the clock when I did 155# & I'd hopefully get at least one rep in.

[/I]135# 1 rep Clean & Jerk
145# 1 rep Clean & Jerk

[I]I tried to pick up a 10# plate after 145# & could barely do it!! My elbow hurt so much! I don't know if I'll be able to try the WOD again!! :([/I][/QUOTE]

William I think this will be the DNF round for a lot of people. My PR on power clean is 105#. My front squat is good, it will be the clean and then the full jerk that will get me. I did 95# yesterday, I know it's all in my head, but I will pull that bar like my life depends on it tomorrow. Going to use weighted PVC for some drills tonight and tomorrow morning and work on fast elbows.

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gettin' closer to the weekend and looking forward to it.

Wendler DL:3X 320,365,410(3R)

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Used stationary dip stand and for second round of HSPU's I used a 3'box w. my toes on the platform. 7:32. This one blew out my upper body quickly. Usually, I do the HSPU's by using my feet to inch up the wall and then work from that extended position. Something about doing a handstand and then letting my legs and feet fall backwards that I am uncomfortable with.

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The two new girls are gone already, one post and bye. ha!

games WOD 3
25 rounds

m/56/180