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Cliff, to do the power lifting well, I have needed to maintain a routine to constantly work on flexibility. That in addition to the progressive strength gains are allowing me to stay active, strong, and upright. He might want to check out Jim Wendler is book on power lifting. It is available through Amazon. I have used the system now for over 3 years.

Bench press today: 3X 185, 210, 240.
5X 10 bent Rows . With 2x2 pood kettle bells
5X 10 bench press with 135 and chains.

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hi pat

here are 2 links to articles about my coach and crossfit squamish both are (wfs)

[url]http://www.gohardgetstrong.com/crossfit-squamish-the-westside-method-building-better-athletes/[/url]


[url]http://www.gohardgetstrong.com/crossfit-squamish-the-westside-method-building-better-athletes-part-ii/[/url]

they are very darn accurate as to how we live and act in the gym on a day in day out basis.

i know that for me personaly i need to pay close attention to the diet cause i love the crap food....pizza is a major down fall and from may to october because of my involvement with the mountain bike world where i live the beer's flow like water. with dry january and totaly clean eating i am feeling absoutly great.

the other thing you mention flexablity and i totaly suck at it. i hate to streach and roll and all the other things i know deep down in the back of my mind i should be doing and don't do.

i know as i age it is going to be something i have to pay closer attention to ...... thanks

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@ Cliff. It was nice and cold last week, then warmed up for a few days but the mercury is now headed back in the right direction.

1/26 Breckenridge Resort. 29k' vertical in 22 runs. Mix of bowls, groomers and fast black diamond runs.
1/27 Keystone Resort. 33k' vertical in 19 runs. Some bumps and trees, mostly groomers.
1/28 Keystone Resort. 19k' vertical in 11 runs. Temp near freezing but high winds. Too cold to make a full day of it.

Spent the last three days skiing with a 30-ish Marine fire breather. He is a Cobra pilot in his day job and skis with wild abandon. He is definitely a "Turns are optional" kind of skier. Hated to see him head to the airport but my legs will appreciate the break.

Have been giving the upper body a break. Whatever I did to my shoulder is not resolving as quickly as I'd like. Next week, I'll go back to working just the left side while waiting for healing.

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Wednesday January 29, 2015

Walk, press, squat day

Walked 1 mile on the treadmill increasing the incline every .1

Single arm dumbbell presses up to 60#
5 on each arm at every weight from 10# up to 60# in 5# increments

Squats up to 300#
3 at every weight from 20# up to 300# in 20# increments
thought about 320 but I was pretty tired by the end.

Did some mobility and stretching after working out.

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@alden.....still no chance of snow here for the next 4 days.....nice work on the ski days....

@jt.....that last workout just hurt to read.....great job

last nite

single leg hip bridge 10-10-10

lateral squat 10-10-10 blue band doubled up

shrugs 3 x 10 225 lbs

planks on elbows 30 sec on 1 minute off x 6 rounds

ghd med ball oblique twists 3 x 20 20 lb med ball

sled 800 m. walk w/45lb plate

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Glad to see everybody staying busy while I was gone.

1/29 WOD
A1. RFESS*, 6 reps each leg, 5 sets @60 sec rest
* Rear Foot Elevated Split Squats aka Bulgarian Split Squats.
Used 25#. These felt heavy today.

A2. Active Arching Hang with 3" Pause, 3 reps, 5 sets @:30 rest

B. 3 Rounds For Time @ (95#/65#)
3 Press
5 Push Press
10 Hang Power Clean
5 Bar Over Burpees
1 Minute Rest
5:45.
I was slowest in class. Had to drop bar between PP's and HPC's, and in middle of last set of HPC's.

Claw

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Thursday January 29, 2015

Snatch Practice
I stank again.
Felt good at 45#, 75#, 105#, and 135#
Went 1 for 4 at 155#.

Need to keep it in perspective, that this is in the teeth of the volume, and I squatted yesterday, and pressed, and blah blah blah. I still feel like I stank. Am looking forward to the 10 days of deload in the middle of February, then the 10 day tune up, and then the Arnold to see how this 14 week cycle of programming turns out.

Want to hit 182kg in November 2015 to get to Worlds.
Wouldn't have been able to hit it today...
Some days it's tough to keep it together mentally.

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Friday January 30, 2015

This seemingly endless horrendous month is nearly over. It's -1F right now...

C&J Practice at CrossFit 1513 with Coach Mike Walker in attendance.

Rowed 500m, extensive mobility work.
10 minutes of empty bar drills.

Then,
10x empty bar
3 for 3 at 40kg
3 for 3 at 50kg
3 for 3 at 60kg
2 for 2 at 70kg
2 for 2 at 80kg
2 for 2 at 90kg (this started to feel heavy)
2 for 3 at 100kg (I was really happy to be able to hit this "opening" weight)
1 for 1 at 101kg (I was ecstatic to get past 100kg today, after yesterday's dismal performance and the ongoing beat down administered by January's huge amount of volume)
1 for 1 at 105kg (I felt like the king of the world, even though that world got blurry while locking out the jerk over head).
Sat down for 10 minutes, then packed up and went home.
It was nice to have an encouraging session after a couple straight suck fests.

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Saturday January 31, 2015

REST DAY

Am going to do TGUs and KB swings tomorrow, then try for a heavy snatch on Monday.

Today is the last day of my least favorite month.
I think I'm going to go to South America for 2-3 weeks next year during January. Is there really going to be a foot of new snow tomorrow?

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1/29 Shoulder rehab
Dumbbell press (left) 35 x10x4 (right) 5, 7.5, 10, 15 x10
Pull-ups 5, 7, 7

1/30 Rest day. Tune 4 sets of skis

1/31
WU: Row 1 k; pull-ups 5, 7, 7
Workout:
Deadlifts 70, 85, 100 x5/ 125 x8/ 145 x6/ 150 x 16
DB overhead press (left) 35, 35, 35, 40 x10 (right) 15, 17.5, 20, 25, 25 x10

Shoulder is coming along. Still has some range of motion/ positions that aren't "quite right" but I am very happy with the progress and glad that presses and deadlifts don't hurt. :thanx:

I was overly conservative in choosing my deadlift weights so I'll go up 25 pounds for the next cycle.