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4/4/14

Bicycle training stand intervals
6:00 warmup
21:00 intervals - 1:00 work/ 2:00 recovery
4:00 cool down

I have been experimenting with a 16/8 intermittent fasting protocol over the last four weeks with good results. I have dropped seven pounds, an inch+ off my waist and gone from 23% body fat to 21%. It has not been difficult; I only do it five days per week (on workdays). I am still eating the same kinds of things for breakfast, lunch and dinner but I don't start eating until 11:00 AM. The eating in an eight hour window keeps me feeling satiated; as a result, I'm eating fewer snacks and smaller portions. I even had a week of business travel that included bad food choices and a couple of beers each night while connecting with old friends. The total weight loss would have been more if I had been home without the temptations of Guiness on tap, nacho platters and sliders. ;)

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4/5/14
WU: Row 1 km; walking lunges X20 yds; split squats 20, 40, 60# X10 reps/ side
Workout:
KB C&P 35# X4X(1-5) + 6 reps 66 reps/side
KB swings 35# X6:00 152 reps
Weighted pull-ups (+33) 2X(1-5) 30 reps + 10 regular pull-ups

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Alden, Nice job!

JT, Funny Guy!!:rofl:

[B]WU:[/B]
400m Run
100+ SUs
10 Leg swings (Both legs, Each direction)
10 PVC OHS
10 PVC Pass throughs (High & in the squat)
10 Scap Pulls
10 "in and Outs"
10 DUs (with 2-3 SUs in between)

[B]WOD:[/B]
Pull up Practice

then
4 RFT
10 pull-up
15 push-up
20 sit-up
25 squat

14:06

[I]What a slog!! The Pull Ups were the toughest. I was surprised how tough the push ups were after them![/I]

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missed a couple of days due to being sick

back at it last night however

10 minutes on the minute

4 20 lb lateral wall ball
8 incline push up

then

2000m row

7:32.....pointed out to my coach that that time was 5 seconds slower than when i was not on the clean eating program and was hung over on a saturday morning....i did try JT's advice on the lower damper setting and slower stroke rate and for a while it did work and then i either panicked or just lost the plot and started to fall back into my old way of rowing...which obviously did not work.....:shrug:

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good to see you all here. had an attack of diverticulitis last week and on levoquin for several days. Unable to work out due to tendon risks on that med. My brain doesn't fully comprehend that and it is hard for me to feel tired enough to fall asleep without some exercise. Fortunately this will be over in a few days.

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Cliff - That's a nice 2K row time!!

Pat - Hope you feel better. My dad suffered from diverticulitis. It's no picnic. Hope you feel better!!

[B]WU:[/B]
400m run
100+SUs
10 Leg Swings (Each Leg, both directions)
10 Air Squats
15 Push Ups
10 Pull Ups
20 Sit Ups
15 Push Ups
10 Burpees (Yay! Burpees!!)
10 45# Presses
Burgener Warm Up

[B]WOD:[/B]
For Time
Row 500m
15 Overhead Squat (#95/45) [B](95#)[/B]
Row 500m
15 Front Squat (#135/85) [B](135#)[/B]
Row 500m
15 Back Squat (#175/125) [B](155#)[/B]
Row 500m

19:46

[I]When I got to the box, instead on one name one the white board, there were 4 with their times and scalings. AND there in the middle was my name all set for my time!!:D The early crew left a present for me!! :D

This was a brutal WOD. I kept a 2:10 pace for the first row. The snatches & the OHSs were tough. I broke them up into 4 subsets. I was a little slower on the next rowing set and only took 2 subsets. The last squat set was daunting & I scaled to 155# (I haven't cleaned this in a while!). I was able to get the back squats done in one set. The last row set went very quick, I focused on the strokes and being consistent.

I ended up with the 2nd fast albeit scaled time on the board! Not bad for an old guy!! ;)[/I]

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thank bill.....still needs to come down tho....:D

last nite


Specialty Bar Bench: 1RM 210 lbs

DB Bench: 3x6 45lbs

Tate Press: 3x8 15lbs

4 boards of death: 20-20-20 105lbs

UH T Bar Row: 3x8 90lbs

Hand to Hand Ext. Rot. Band Pulls: 4x20/s

5 rounds of:
5 Russian Twists
10 Hollow Rock
15 Sit-ups

i usually don't go anywhere near a scale but my buddy who did the body composition thing with me was asking so.....i come to find out that i have dropped over 5 lbs in just under 2 weeks....i guess maybe there is something to this clean eating and no drinking stuff after all:pepper:

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Cliff, Nice bench work and congrats on losing the weight!!

[B]WU:
@ Base Globo![/B]
.555555556 mi. run
100+ SUs
10 leg Swings (each leg, both directions)
10 air Squats
10 Burpees (Yay! Burpees!!)
10 Pull Ups
10 Sit Ups
10 45# Presses

[B]WOD:[/B]
5x5 DeadLift

135#(5), 225#(5), 315#(5), 315#(1), 225#(4), 225#(5)

4RFT:
150 SUs
20 Push Ups

8:35

[I]I was kind of bummed about the DLs. Last week I set a PR, which felt easy. Today 50# less was tough. Well, that's CrossFit! The Push Ups & SUs really taxed my shoulders.[/I]

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4/4 WOD
Drop in at Crossfit Grudge, Westminster
15 min. to Establish a Max Weight of:
1 Hi-Hang Clean + 1 Below-Knee Hang Clean + 1 Clean from Ground + 1 Jerk
155.

3 Rounds for time:
400m Run
15 Hang Power Cleans (95/63)
10 Ring Dips
About 11 minutes

Nice box, close to granddaughters’ house, will definitely be back.


4/5 WOD
Saturday partner WOD
2:00 on/1:00 off, partners alternate work
Twice through 7 stations of
Wall balls
??
Toes to bar
Kettlebell swings
??
Sit ups
Air squats

Worked with Todd


4/6
Nick Johnson Memorial Cathedral Peak Hike
Made it up in about 1:15.


4/9 WOD
A. Front Squat, 32X1, 3-4 reps, 4 sets, rest 2-3min
95-135-155-155
Slow descent plus pause at bottom really made these feel heavy.

+
EMOTM, 15:00
10 Russian KBS
15 Abmat Situps
5-7 Dumbbell Push Jerks
Note: cycle through 5 times

Did first set with 2 pood kettlebell then went up to 3 pood! 35# on db push jerks which was too light. Too much rest built into this WOD, lots of time to goof off in the 40 to 45 seconds of rest each minute. Big class!

Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@N00/13749508633/[/url]

Claw

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Hello Friends,

(NOT SO QUICK update: I last posted after finishing 14.3 and then life got interesting:confused: My wife had been gone for 2 weeks up to Bellingham to be with her Ailing Mom with hopes to get her into an assisted living facility and soon as she arrived there was a dramatic turn for the worse..... so she required 24hr supervision and help (shared by her 4 children) made concentrating on the Open secondary for me! I finished 14.4 in 62place World wide and maintained 4th in the NW region and was looking forward to 14.5 with great excitement when it was announced! (my wife agreed to come home on The Thursday to be here to support me and sure enough as soon as she arrived after the 5hr drive she got a call from her brother that she better return ASAP as Mom might not make it? So on Friday morning at 7am I got her on the road back and tried to retain focus on the the Open to be done with the rest of our Box at 5pm! (TO MY SURPRISE) by 9:30am I was doubled over, with a bloated stomach and pain unbelievable!! Felt really constipated and at the same time felt like I needed to throw up (but couldn't do either):ranting2::ranting2::rofl: I didn't want to worry the Mrs. as she was hardly fit to drive in the first place so I called around (don't have a personal doctor (and thanks to Obamacare) have only 20K deductable insurance and a call to the ER said I would have a three hour wait (unless it was life threatning)--I called the box and told them that I would have to try to do the WOD 0n Saturday! Missed out on the big party, photo shoot and the excitement that they all had planned for me (as the only one with a chance to move on to some sort of Regional event)--LONG STORY SHORTENED UP A LITTLE BIT----with nothing I could do but hope what ever the heck was going on would subside, I lay at home taking Advil/Tylenol and drinking lots of liquids till Sunday evening (Praying and believing that by Monday I would be able to go in and at least Post a score with the hopes of staying in the top 200?--Monday at 8am (in a severely weakened state) I did indeed feel better and my Coach, and a 1/2 a dozen friends/supporters and a qualified judge met me at the box and I MANAGED TO DO 14min of work in 27:47 and submit a score! Needless to say it was the hardest darn WOD I have ever done!
After the scores were all validated I had dropped to 9th in the NW and 107th out of the 459 Masters 60+ that still remained
I packed up the Motorhome and headed to Bellingham to be with my wife and Family-(Mom still hanging on with a uncertain future)

As for me it appears that I POISONED MY SYSTEM doing Myofascial Release of the PSOAS muscle that brought on the beginnings of: Rhabdomyolysis is the breakdown of muscle fibers that leads to the release of muscle fiber contents (myoglobin) into the bloodstream. Myoglobin is harmful to the kidney and often causes kidney damage.

In the week and a half since I am feeling stronger (working out at Jogo Crossfit in Bellingham) with no apparent long term damage?

Looking forward to doing the best I can under the circumstances in the Video-Regionals Next Week

PLEASE continue to pray for my Family to remain strong during these trying times and for There comfort in knowing that God has a better place awaiting their Mom when the time has come.