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Thank you everyone for your birthday wishes and welcomes!! I did great on the "Boat Filthy Fifty".. I finished in 33 min and 1 sec!! Then after 2 min recovery I did 50 med ball cleans --just to add something else because I didn't have a way to do my least fav in the "real filthy fifty" --wall ball--at the dock!!

Now that I am officially a "member" of your group, I will have to tune in more often. I am really excited there are so many "fit and fifty" (and even higher!) people out there!

Deb, I do have to say that your Fran time ROCKS!! I hear what you are sayin' about the shoulder thing. We just don't heal like we used to. I have been really working lower body because my shoulders SCREAM at me when I try to go heavy overhead. It is still my goal this year to do a ring dip without a band and to get 100# over head!! :pepper: I wanted them both by my 50th, and although I got many other goals, I missed these.. movin' on... :kicking0:

Thanks again everyone for the support.. this group rocks!!:highfive:

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[QUOTE=John Jaeckel;792070]That's a week 1 Wendler 5/3/1 workout[/QUOTE]

Interesting. I'll ask Mark where he gets his programing tips. Going to hit another today.

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WU:

Pass throughs (10)
Pressing PVC pipe into the ground (4 sets)
Inch worms (3 pushups per)
Spidermans
Butt kickers
High Knee runs
Burpee broad jumps (Yay! Burpees!)

WOD:

75 45# Power Cleans in 6:59!

Felt I could've gone to a little heavier weight, (50 or 55#). Next time!

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Two session last night since the kids were booked with activities

Oly Lift

Power snatch + 2 OHS, 3x 65, 75, 85
Clean Pull 3x 5, 95, 115, 115
Power clean + front squat + split jerk, 3x 1, 115, 115, 115

Strength,
Hang Power clean, 5x, 3 135 all sets

WOD
A: 1 mile run 8:04
A1: Rest 4 min

B: AMRAP 5 min, One armed kettle ball snatch 35# 53
B1: rest 3 min

C: Max time, Hand stand push up, 1min 8 sec

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06.04.10: REST

06.05.10:
Month 4, Week 1, Wendler 5/3/1, Dead Lift Day

WARMUP:
DL
5x135
5x170
3x200
Full body stretch

STRENGTH:
DL
5x220
5x255
6x290 [B](F-7)[/B]

WOD:
Tabata
Suitcase DL (53 lb. k-bell)
(right arm) 11, 12, 11, 8, (left arm) 11, 11, 10, 10

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6/4 WOD

“The Single Parent”
While holding a medicine ball (20#/14#), please perform the following movements:
50 Overhead Lunges
50 Box Jumps
50 Med Ball Cleans
50 Med Ball V-Twists
50 Burpees

21:40 to 20" box. Very disappointed with my performance. Couldn't even do most of the box jumps, had to resort to stepping up and down the 20" box. I think I am overextending myself, at Crossfit and generally. I think next week will feature lots of rest.

The Claw

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Welcome [B]Mark and Marianne[/B].
Thanks for props [B]JJ, John, Steve[/B].
Nice Fran time [B]Deb[/B]!...its great when you feel good about a work out like that.

We had open gym last night and I did my work out the last hour, only guys there were all the trainers. Plus I got 1:1 time with my coach...Danny. Doing this was a good reminder for me how important getting coached is. It's hard to make progress working out by yourself with out feedback, specially when you get coached by an expert. Just a few changes to my OHS form and I added 15 lbs to my PR. I really felt I could have put more weight on but did not want to over do it, plus I still had a WOD ahead of me. My goal for OHS is to be doing my body weight (195lbs).

6-3-10
Overhead Squat 1-1-1-1-1

[B]135, 135, 145, 155, 160 PR[/B]

warmed up with 45lb bar (5x), 95lb (5x), 115 (3x). failed once at 135 when I unlocked slightly, got a little twinge in the left shoulder
3 key items that improved my lift;
1) 2x executive stretching by kelley starrett
2) narrower grip on the bar, about 3" from collars, was about 1.5" from collar
3) keeping wrist straight (not bent back)

Rest 5 min, then

For time:
-20 hang power snatch, 75 lbs
-20 burpees

Times [B]2:15, 2:42, 3:15, 3:12[/B] (one minute rest sure went fast)

Rest one minute, then repeat for a total of 4 cycles

Extra work: 2 x 20 GHD sit-ups

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[QUOTE]Doing this was a good reminder for me how important getting coached is. It's hard to make progress working out by yourself with out feedback, specially when you get coached by an expert.[/QUOTE]
[B]Terry[/B], Amen to that, brother. The few (very few) times that I have had a coach around, I hit PRs like it was my job. I told my wife that my only prerequisite for our next PCS was a post/town with a XFit affiliate.

[B]6-4-10[/B]
Light, at-home workout that was really more like one of my standard WUs. Had to go fetch kids from camp.
Bar OHSx10/15/20
pass throughsx10/15/20
scapula pushupsx10/15/20
35# KB swingsx10/15/20
Burpeesx10/15/20
C2 1600m=7:05.9

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I like your avatar Street, good luck in the finals!

WU X 2
20 GHD back extensions
20 GHD situps
20 pushup
10 pullup
20 lunge

4 sets of one rep each
snatch grip DL @ 185#
hang snatch @ 115#
snatch balance @ 115#
snatch balance @ 115#
power snatch @ 115#

WOD
7 rounds of 10
95# SDLHP
ring dips
8:47

m/55/178 CrossFitChesterton

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[LEFT]Jim - How did you do those burpees the the medicine balls?

WU:
Pass throughs
press the PVC into the ground
Lunges (forward & backward)
Inch worms (only TWO pushups per this time!)
Spidermans
Butt Kickers
High knee lifts
Hip openers
Hip closers
Sprints
Burpee (Yay! Burpees!) broad jumps
Sprints!

WOD:

"Little" Helen:
3RFT

200m
21 1.5 kettle bell swings
12 green band assisted pullups

10:34

It had been several weeks since I did pull ups!


[/LEFT]