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[QUOTE]Powersnatch, he was trying to get me to only pull to armpits, stop that pulling the bar to my head. Touch and go, some reps fine, some not so. I understand what Im supposed to do - just can't do it all the time w/multiple reps and when the weight gets heavier, tendency to revert to upper body strength.[/QUOTE]
its tug the bar up w/hips, GET UNDER WHEREVER THE BAR IS.
My power lifts are all still Crossfitter lifts - pull/place the bar; he said I rotate around where bar is. dont forget that.

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i didnt mean to post that here :(

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[QUOTE=Deb Borbone;980601]its tug the bar up w/hips, GET UNDER WHEREVER THE BAR IS.
My power lifts are all still Crossfitter lifts - pull/place the bar; he said I rotate around where bar is. dont forget that.[/QUOTE]

Love, love, love reading your stuff Deb. I need to find a lifting class around here somewhere.

Today:
Mainsite WOD:
8 Rds tabata style:
20 seconds 55# push press
10 seconds rest
20 seconds jumping lunges (these will make anyone a hater)
10 seconds rest

58 total pp/67 total jumping lunges.

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glad to hear all are safe from the storms back east

back at it again. great weekend. poor start to the week but today is a new day.

this past weekend my coach and i went to buckly washington to learn about loggers sports. saturday was learning sunday was competing

never had done the single or double cross buck. that's the one with the 6' saw.

my coach and i came second in the double crossbuck

i came 6th in the single crossbuck and beat my coach by 3 seconds

i came first in the ax throw beating my coach by 1 point

i was unable to do the standing chop due to my shoulder. i took a couple of swings and quickly realized it would not be happy if i tried the full chop.

came 4th in the chokermans race.

i ended up 7th overall missing one event and my coach won the entire thing.

what a great start to my 50th year.

to bad i had to come back to real life.....:)

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8/31 WOD

AMRAP 20 Min
6 Burpees
9 Hang Power Snatch (75#/55#)
12 Double Unders

9 rounds + 6 burpees as Rx'd.
Something about knocking out 81 hang power snatches really helped dial the movement in. Also, some pretty funny counting going on. Mike Mac was watching Eli and knew he lapped him; I was watching Mike Mac and knew he lapped me; and Danette was watching me and knew I lapped her. Hence we had accurate counts of 11, 10, 9, and 8 rounds. Awesome! Who says Crossfitters are competitive anal retentive type-A personalities?

Claw

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8/31
Sounds like a lot of fun Cliff
wu jumprope 2x20 GHD situps
bench press
6@135 1@225/255/265/275
8x10 tri ext @35
barbell supline row 8x10 @100
shoulder work@12# each
2x20 front raise
2x20 side raise
2x20 row

WOD
10-1 pullup
1-10 push jerk @ 115
9:48

m/56/180

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Cliff - Ditto what John B said (BTW, awesome Bench work, John!)!!

[quote=Michelle Simpson;980386]...I have a great garage gym going on and received 160# troy bumper plates yesterday so I can get even stronger in my spare time. :pepper:[/quote]

Sweet on those bumpers! I've been Collecting/Making stuff for my own garage gym. At least I have a use for all those basketballs the dogs punctured! ;)

David & Claw - Yay! Burpees! :D

[B]WU:
[/B]400m run
3x10:
Push Ups
20# Wall ball Cleans
Back Extensions

[B]WOD:[/B]
5 attempts to find your 1 rep max Dead Lift

10 minute rest/warm up

20 Dead Lift reps @ 70-75% 1 rep max. DO NOT LET your hand off the bar (4 Burpees (Yay! Burpees!) each time you do!)


135#
225#
315#
335# [I]PR by 15#!!!:pepper: I was stunned at how easy it was!
355# (f) Got it moving, but my Hammie injured last week started talking - and it wasn't nice! :ranting2: NEXT time!!!

[/I]16 Reps @ 240#
4 Burpees (Yay! Burpees!)
4 Reps @ 240#

[I]A REALLY GOOD WOD. & the Box is getting a new Rogue Pull Up System! SWEET!![/I]

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Thanks for all the encouragement, guys and gals. That is one of the things that keeps me going to my 'box', is how nice and supportive everyone is there. The same here.

Very impressive DL's there William. Nice going.

Tonight was a gym night. Did back and abs with my trainer who is a bodybuilder and a crossfitter. Felt like an hour of WOD's. Lot's of supersets of pulldowns/dead lifts/pull ups with various ab exercises.

My coach was talking to me about the importance of keeping a journal to track progress. I realized that is just what I am doing here. Thanks guys!

Tomorrow the WOD is a backsquat max for one rep. We'll see what I am made of. :yikes:

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[B]WTG Will!![/B]
[B]
Tuesday 8_31_11[/B]
Warmup of sorts
2 mile brisk walk
contrast shower, trigger point, foam roll & stretch

OMG that trap is so sore!! I got it all released w/the contrast shower (that worked better than the epsom salts, go figure!) but can see the constant peering at a computer screen is not good for it. GPP today - dont even know what to do. Pushups probably, or maybe burpee box jumps?? OMG Im a dead woman! :p

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[QUOTE=Deb Borbone;980999][B]WTG Will!![/B]
[B]
Tuesday 8_31_11[/B]
Warmup of sorts
2 mile brisk walk
contrast shower, trigger point, foam roll & stretch

:p[/QUOTE]

Okay...I'm a newbie...what's a contrast shower?

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[QUOTE]Okay...I'm a newbie...what's a contrast shower? [/QUOTE]
alternate between hot and cold water, 3-5 times.

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weird one last nite

1 dead lift (50 lbs less than one rep max)
5 bench press at 50% of one rep max

after dead lift add 10 lbs and repeat sequence till failure of deadlift for time. you had to replate the deads yourself also

i started at 315 for the deads and only 67 1/2 lbs for the bench.

i got upto 375lbs ...7 rounds in about 11 minutes. kinda a crazy work out but sure felt good to bench and dead lift

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[B]9_1_11 Thursday[/B]
[B]
GPP[/B]
w/a med ball
squat circles/12 each ways (2)
russian twists/12 each way (2)
woodchops/12 (2)
side lunge & side raise/12 each way (2)

[B]Hypers[/B]
x12 (5)

[B]Front Squat[/B]
30kg/4
40kg/4 (4)

3/4 mile brisk walk (3/4mi b/c the dog's daddy drove past and, he wanted to go home with him so we drove back)

This was a recovery w/o couldve done at home, but coach said see you Thurs. No big to go there tho, the programmed hypers were 4x4 so I was thinking, must be reverse hypers? Nope. just back extensions, he told me do 60. The GPP wasnt programmed he told me do that when I got there. OUT of shape.
Rito was there, missed him!! and Graber was there.
Danica and Pete dont get why I dont feel squats in my legs, but rather more my back (Haous was on her usual so she was on my usual, I was across from her on Justin's usual. Where WAS Justin?) Pete said when I get up I round my back a little at the sticking point...Im a puzzle to them. Pete asked do my knees hurt (not at all). My legs will feel fatigued the next day, not sore really. Im getting the bounce thing!!
And on my way out I think the spanish janitor hit on me. Six months of, 'hello' 'how you doing' 'its hot out' 'its cold out' the guy can barely speak english, mostly nods. Tonite it was 'hey how are you... the seasons changing again!' and he comes back with how fine I look. what?? LOL Its ok, Im pretty sure Granny can take him!

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[QUOTE=Cliff Miller;981194]weird one last nite

1 dead lift (50 lbs less than one rep max)
5 bench press at 50% of one rep max

after dead lift add 10 lbs and repeat sequence till failure of deadlift for time. you had to replate the deads yourself also

i started at 315 for the deads and only 67 1/2 lbs for the bench.

i got upto 375lbs ...7 rounds in about 11 minutes. kinda a crazy work out but sure felt good to bench and dead lift[/QUOTE]

I am intrigued but don't understand the WOD. You did the 7 deads (nice numbers, by the way) then 5 bench presses and then you were done?

Claw

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Back squat max

Warmed up 10-6-3

100-130-150

175-185f-185-195f-195f-150-150

One failure at 195 was complete with dropping bar behind me. That was dramatic. Second time I made the lift but did not get my butt below my knees. Not used to range of motion. Learned a lot about squatting today.

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[QUOTE]I am intrigued but don't understand the WOD. You did the 7 deads (nice numbers, by the way) then 5 bench presses and then you were done?[/QUOTE]
Yeah explain!! Maybe I misread it, I thought he had to do 1 DL/5 BP... add weight to DL & repeat DL/BP until failing a deadlift, and time it (so the BP was more like a little cardio in there, at 50% 1RM?)
[QUOTE]One failure at 195 was complete with dropping bar behind me. That was dramatic. Second time I made the lift but did not get my butt below my knees.[/QUOTE]
Nice squats Dave, I take it you're doing low-bar... i thought it was the crease of your hip below your knee, and youre legit. (pssst - tighter shorts? ;))

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sorry for the confusion in the wod

1 dead
5 bench (the rest of the class did shoulder press)

repeat the above adding 10 lbs each time to the dead lift to failure of deadlift

i am not totaly sure why we did this wod but i think part of it was to keep us thinking about recovery and pacing ourselves. if we went out to fast on the first couple of deads we would gas out early. if we took to long well we took to long.

jesse (my coach) has been reading a ton of of late '70s early '80s translated and typed/photo copied russian olympic weight lifting training manuals. he thinks way outside of the traditional training methods and as crazy as it sounds and the stuff he has us do seems to be working.

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[QUOTE=Deb Borbone;981281][B]9_1_11 Thursday[/B]
[B]
And on my way out I think the spanish janitor hit on me. Six months of, 'hello' 'how you doing' 'its hot out' 'its cold out' the guy can barely speak english, mostly nods. Tonite it was 'hey how are you... the seasons changing again!' and he comes back with how fine I look. what?? LOL Its ok, Im pretty sure Granny can take him![/QUOTE]

Bwahahahaha HE LIKES YOU!!

Yesterday strict dead-hang band pull-ups with a negative between each set. I'm getting so stinking close to dead hangs. We are going to have a virtual party when I finally get them.

[B]9-2[/B]
Strength Power Cleans 3x3 95#-105#-110#(2 reps) I'm so happy about that 110#!!
WOD: 15-12-9-6-3 85# power cleans, bar facing burpees 11:48.

I'm not complaing after 5 days on. I look forward to a rest day tomorrow for sure.

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Thanks for the clarification Cliff. I'm sharing this with my coaches and hope it gets programmed. As I understand it, normally it would be deads and light push presses. Not sure I like the "for time" part of it. I will suggest instead each round start 90 or 120 seconds apart, so the faster you do the dead and push presses (and plate changes), the more rest you have until the next interval.

9/2 WOD

3 Rounds for Time
5 Press
10 Push Press
15 Jerk
50 Med Ball V Twists
400 M Run

13:35 @ 75# bar and 20# med ball. Considered going heavier, but recalled in the last press/push press/push jerk WOD I failed at 95#, so I was torn between 75 and 85. Decided to go lighter and turn it into more of a metcon workout. I think that was a good idea. Did first set of press/push press/push jerks straight through, but by end had to break into sets of at least 5.
50 x 3 is a LOT of med ball V twists. I think that is why I will be sore tomorrow.
Long warm up programmed by Christina. Between inchworms and crab walks, I figure I put my hands in River's dried urine (need word that won't be blocked :)) about 50 times. That's Elite! :rofl:

Claw

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[QUOTE=Deb Borbone;981387]Nice squats Dave, I take it you're doing low-bar... i thought it was the crease of your hip below your knee, and youre legit. (pssst - tighter shorts? ;))[/QUOTE]

Thanks Deb. I am certain you are right about hips below knees. I just do what I am told. As for tighter shorts, I am finding this whole process humiliating enough ;)

Today's WOD is a series of 21's of various exercises. An AMRAP in celebration of Sebastian' 21st birthday. I think 21 is just a few years over the median age of members.

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Helen

3 rounds
400 M run
21 Kb swings (used 70# dumbbell)
12 Pull-ups (blue band)

16:57

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Max Rope Climbs in 2 minutes then:

AMRAP 21 minutes:
21 Ring Dips
21 Box Jumps (20")
21 Toes to Bar
21 Double Understand (42 singles for me)

The max rope climb was just a learning session, but have rope burns to prove my efforts. Did the first round of ring dips unassisted then used a band. Those toes to bar were tough!

3 rounds + 19 box jumps

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[B]9_2_11 Friday[/B]
2 mile brisk walk....



[B]9_3_11 Saturday[/B]
warmup
[B]
Powerclean[/B]
25kg/3
30kg/3
35kg/3
4kg/3 (3)

[B]Clean & Jerk[/B]
35kg/2+2
40kg/2+2
45kg/2+2 (4)

[B]Clean Pull[/B]
50kg/4 (4)

[B]Backsquat[/B]
40kg/2
50kg/4 (4)
[B]
Press from Snatch Sq Position[/B] (no bounce)
20kg/4 (3)

Ugh, 3 hrs sleep last nite. My butt & legs/adductors fatigued and even sore from the back extensions the other day.
And was slow today b/c I kept thinking about where is bar on my thigh, and not throwing to my head (so what does that mean for full extension if Im 5'8"? lol this is why Nick doesn't like to tell me stuff!).
Got interrupted in the last set of C&J and missed the 2nd clean, couldn't get up - finally realized it was b/c Im rocking forward onto my toes!! I think Im going lower with these, maybe bc Ive been front squatting some??
Legs were pretty tired by then, I tried 2X more, I finally just power cleaned the thing (like nothing) to finish last 2 jerks. Jerks were no issue, felt light, probably should split lower anyway. The first time C&Jing since the pulled hip flexor/snatch boo boo. Trap is a little sore from all that but not hurting during the workout.

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9/3 WOD "31 Heroes"

AMRAP 31 Min
8 x 155# Thruster
6 Rope Climbs
11 Box Jumps (30"/24")
Run 400 M with a 45# plate

3 rounds + about 6 rope climbs. Paired with Andy Wood.

This was a demoralizing, miserable WOD. I started running and Andy did thrusters and some rope climbs. I took over rope climbs and some box jumps, then Andy returned and I started running again. I ended up never doing a single thruster (other than the one I did to test the weight pre-WOD @ 135#.) My rope climbs were terrible. I tried to wrap rope around feet to lift myself, but it was hard going. By far most of my rope climb reps failed. I finally did 6 efforts then moved to box jumps just so Andy would have some forward progress.

My right shin is abraded to hell because of the rope climb, my hands are toast from the rope climb and carrying the plate on the run, and I have a huge lump at the top of my back where I rested the 45# plate.

Not fun not to perform well. :( Rope climbs are my new goat! Nevertheless, this WOD was important to Brett V, so I'm glad I came out and did it.

Claw

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friday

3 x 5 front squat

25-225-245

400 m run 1:23

friday nite babysit 240 lbs of brisket in the smoker. did not get much sleep people kept stopping by to see how it was going and waking me up or me trying to sleep in the back of my van on one of the seats.

saturday

25-20-15-10-5

row for calories/65 lb front squat

8:48

delivered brisket and home for a good afternoon nap

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[B][U]Wednesday, August 31[/U][/B]
Cycled 25 miles. 1:29:45. Not very fast today. Too many road blockages from the storm.

[B][U]Thursday, Sept. 1[/U][/B]
Went to U.S. Open tennis. Rest day.

[B][U]Friday, Sept. 2[/U][/B]
Swam 2000M at lunch (around 43 mins, went easy trying to simulate half IM pace)
After work cycled 12 miles and then ran 2.6 miles on a very hilly route. Didn't time myself, but felt fast.

[B][U]Saturday, Sept. 3[/U][/B]
Cycled very hilly 25 mile course (1:27:40, PR by 1:20).

Lots of good work being posted by people on this thread. Sorry for not being more sociable and reading/commenting on the various posts. I've been struggling trying to keep up with work, family stuff and training for the upcoming endurance events. Thankfully taper week starts tomorrow for the half IM.

By the way, where is Tim, JJ, Perry, etc.? and also the women that drop in and quickly leave? lol!!

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Inaugural WOD at the new gym:

Team WOD! FGB Style!
3 Rounds
With a running clock, 1:00 per station. Score is total reps per team.
Each team member will continue the rep count after switching movements.
1:00 rest after each round.
Row for Calories
KB SDHP 75/55#
Burpee
DB Push Press 35/25#
Slamballs 40/30

Fun time and only 18 minutes of pain. Then spent three hours moving weights and cleaning up. Tomorrow is a rest day...not a bad week...5 formal WOD's!

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:rofl: Ok, I feel a bit wierd posting this among all of the fantastic athletes here but here goes: PR yesterday - 2 deadhang pull-ups :rofl:

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[QUOTE]Ok, I feel a bit wierd posting this among all of the fantastic athletes here but here goes: PR yesterday - 2 deadhang pull-ups [/QUOTE]
:highfive: whats weird about that? I can do one. on a good day. for sure itd be easier if i was smaller and lighter (if I could I would, on WL days ;).

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My house hasn't had Internet service until last night so haven't posted any workouts which is just as well since I had (and have) a bad sinus infection. Have been scaling back the WODs while recuperating.

Yesterday did a short and slow 3 mile run in the woods. Made myself stop at 3 but wanted to keep going. Did a lot of plyo work jumping over downed trees.

Glad to see everyone survived and thrived.

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[QUOTE=Deb Borbone;982033]:highfive: whats weird about that? I can do one. on a good day. for sure itd be easier if i was smaller and lighter (if I could I would, on WL days ;).[/QUOTE]

Hi Deb and thanks for the reply. I found it a bit weird because it seems like I was (kind of) bragging (posting) about two deadhangs when a bunch of folks here are so much stronger, faster, fitter and older than me. And I have set the bar a helluva lot higher on deadhangs so wondered if I shouldn't just wait and post when I hit, say, 10?

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[QUOTE]Hi Deb and thanks for the reply. I found it a bit weird because it seems like I was (kind of) bragging (posting) about two deadhangs when a bunch of folks here are so much stronger, faster, fitter and older than me. And I have set the bar a helluva lot higher on deadhangs so wondered if I shouldn't just wait and post when I hit, say, 10? [/QUOTE]
A PR's a PR; stronger faster fitter older - just a little bit further down the same road; youll get there!

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[QUOTE=Bill Houghton;982031]:rofl: Ok, I feel a bit wierd posting this among all of the fantastic athletes here but here goes: PR yesterday - 2 deadhang pull-ups :rofl:[/QUOTE]

Great PR! 2 deadhang pull-ups at 245lbs is VERY impressive!

Rest day for me. Gonna do a little hike with the dogs and pickle some cukes.

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Nice work Bill!

[B][U]Sunday, Sept 4[/U][/B]
Jogged 0.5 miles to high school track
Ran 1 mile (8:30, HR mid-130s), walked 1 lap
Ran 1 mile (8:05, HR around 140), walked 1 lap
Ran 1 mile (7:50, HR in 140s) walked 1 lap
Ran 1 mile (7:05, HR in 150s)
Jogged 0.5 miles home

Almost 6 miles in total. Temp humid and in low 80s. Felt good today. Felt like I could have kept up the 7 min pace for a while. Hoping for a 21-something 5K at some point this year.

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[QUOTE=Bill Houghton;982031]:rofl: Ok, I feel a bit wierd posting this among all of the fantastic athletes here but here goes: PR yesterday - 2 deadhang pull-ups :rofl:[/QUOTE]

You big guys always have a hard time on pull ups. It's just like biking. It's the lighter guys who get up the hill fastest. That's what makes cross fit so great. You can press, bench, dead lift, etc. much more than some of "speed guys". It all evens out.

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5 rounds 5 reps: back squats at 225 and presses at 120.

5 sets of 25 53 lb Kettlebell swings.

Had a hacking cough which made it harder than it was.

Felt better in afternoon. Easy 1/2 mile swim.

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[B]9_4_11 Sunday[/B]


walk 2 miles
[B]
Benchpress[/B]
45#/10
75,95,105,110/3, 115

No time for more, quickie on the way out the door!! another picnic today.

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Looks like allot of good work going on. Out sick for some two weeks. Nasty ear clogs from flying w. Head cold and diving with grandsons. Got back to Tribal last Wednesday to discover my aerobic capacity at zero. Friday and Saturday were better.

Saturday: 3rft.
40 du
30 box jumps
20 kb with 1 pd.

Scale: singles and 12"box. The jumps were an experiment as I usually just step up on a higher box.

14:48.

Sunday knees were stiff. Today I'm catching up on outdoor work so I'm blowing off the late morning workout at Tribal. Great news Coach Jack Priest is moving us from the current 1500 sq. ft. w/o A.C. to a new 3200 sq. ft. place w. A.C. in January.

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Sinus infection starting to ease but still not going all out.

Core workout.

Power Clean and jerks: Warmup with bar @10 reps; 95lbs @ 10 reps; 115 lbs @ 5 reps; 135lbs @ 10 reps

4 mile run @ 33 mins. Felt like a governor on my lungs.

Took kids and dog for 3 mile hike.

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Classic chest routine

Classic triceps routine

100 bicycle crunches.