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Claw - You're an animal! ;) Awesome job! (Hear you on all those hero WOD lifts! I was there with ADAMBROWN last Friday!)There's a big discussion in my box about gloves vs taping for ALL those pull-ups in WOD's like Badger! We can't find the perfect glove & I'm finding the areas I don't tape break skin! :shrug:

Marianne - So, what goes on the boat - stays on the boat! :rofl: Best of luck with the strength training!

Pat - Awesome time on the "Heavy Fran"! Looks brutal!

Jeff - Super on the DLs! I'm jealous!

This weekend, I attempted the CrossFit Love's [URL="http://sicfit.com/coverage/237534-CrossFit-Loves-33-Burpee-Challenge"]http://sicfit.com/coverage/237534-CrossFit-Loves-33-Burpee-Challenge [/URL]
33 Burpees (Yay! Burpees!) in 90 sec challenge. was only able to do 19!:ranting2: (Deb, I respect you more than ever!)

[B]WU:[/B]
800m run
3x10
20# wallball shots
10 pull-ups
10 ring dips

[B]WOD:[/B]

Annie

150 single unders
50 Abmat sit-ups
120 single unders
40 Abmat sit-ups
90 single unders
30 Abmat sit-ups
60 single unders
20 Abmat sit-ups
30 single unders
10 Abmat sit-ups

14:18

[I](Felt kind of bummed by the time. Even used a better jump rope & was able to do 15 singles in a row several times! THEN I got back to my computer, where I keep my workout log, & found out that I had clipped 2:09[/I] [I]off my previous Annie time last May! [/I]:pepper:)

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Hello Deb thanks for the welcome!

All of you guys/gals are inspiring and it feels alot like being in the same gym! I have a long ways to go to get truly fit, but I am going to get r done!---thanks for allowing me to hang with you all!

I Went to the gym at 0700 this morning planning on doing The Weighted PU's and Thurster WOD with another fairly new guy.

WU-15 thrusters 45lb bar--forearms/wrist on Right arm still giving me fits (even with wrist wrap) I get sharp pain when I lift anything more than the unweighted bar????:mad: I think I damaged it somehow riding my KTM and MTB
25 Squats
10 strict pull-ups

Loaded the bar with 95#'s but after doing 5 had to set it down! Decided to bag the WOD and go home and do chores!!

Got a call from my Biking buddy, invited me to try the road bike again so I jumped at the chance and we rode 21 miles---the guy is a "motor"--great work out!

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9/14 WOD

100 Overhead Squats for Time (95#/65#)
9:49 at 75#

I really enjoyed doing this WOD. I felt like I have not been progressing, or even moving backward, for the last several months. With this one, however, I noticed a huge improvement. The first time I did it was was last August, over a year ago. That time I did it in 9:37 with just a 45# bar. The time of that effort didn’t matter so much, it was the fact that I really tweaked the nerves in my left shoulder and my arm was basically numb for several days, so much so that I was afraid I had permanently hurt myself. Additionally, the last several times I did workouts involving overhead squats, I was really having a hard time getting anywhere near deep enough. I purposely went with a lower weight (75#) because I wanted to focus on achieving sufficient depth. Not all of my reps were butt-to-ball, but I had significantly more and deeper squat depths than I have had in my recent overhead squats workouts. All in all, I was pleased with my performance.

The Claw

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[QUOTE=William Hoogsteden;842509]There's a big discussion in my box about gloves vs taping for ALL those pull-ups in WOD's like Badger! We can't find the perfect glove & I'm finding the areas I don't tape break skin! :shrug:[/QUOTE]

I have the most problem when I build up big calluses, which create an edge or a rim where the tears start. I used to be pretty good about scraping my calluses down to keep the "edges" down. I use one of these to scrape: [url]http://i.ehow.com/images/a04/j6/6e/remove-calluses-feet-1.1-120X120.jpg[/url] (WFS). When I scrape them down low enough, I can do a 100 pull up WOD without tearing skin for the most part.

The Claw

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This is the 5-3-1 week for me of the increasingly popular Wendler 5-3-1 program.

Monday
Bench Press - 145x5, 165x3, 185x5 - my bench is improving faster than the program calls for - I'm sure this is due to the fact that I never really trained it much, I've got a left shoulder that causes me some grief but has lately been doing pretty well.

Then, 21-15-9 of 115# SDHP, 53# KB Swings, Double Unders. 9:07 - my double unders need work.

Tuesday
Warmed up with some power cleans - finished at 3x165
Deadlift - 255x5, 285x3, 315x3 - I was pretty happy with that last set, all the reps felt pretty smooth. On the last set of deadlifts and squats, I typically go one short of failure. For me, struggling with that last rep seems to take more than it gives.

Then 3x400m runs - averaged around 2:05. Our course is just a tad over 400m and is a little hilly, which just adds to the pleasure! Did I mention I really dislike running ....

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Deb: glad to hear you are back into doing some workouts. :) (even if abreviated!!)..

Bill:
great work on Annie.. down 2 min is very significant

Claw: I like the 100 OHS for time. I suck at them and I think i will try this with a light weight to really work on balance and form!

larry: it is good to know you think our course is a little over the 400M, and then to add on the travel to and from the bar (if we have a run/barbell (or pullups, etc) work in the WOD... I'm convinced it is not correct--but then again, I hate running too!!!)..
Nice work on the lifts!! Man.. you be strong!

I have started my strength program..

Monday:
Back Squat 65%x5 reps,( 115) 75%x 5(135) reps 85% (150) x Max reps—did 155×5 reps at this weight—form suffered,
then went back to 135 and did 5reps to get better form
Bench Press 3×5 65% (max =100, so 65% =65#)
did one set at 75#x5
Deadlift 1×5 65% (max =245, so .65 is approx 160)
did 165# (easier math!)


then
21/15/9
SDLHP (85# was rx for women. I did 83#)
KB swings
Double unders
time: 7:17. DU all unbroken!! :pepper::pepper:


Today: was supposed to be a heavy metcon day.. the gym was doing:
5 r/f/t: 10 Deadlifts / 10 Power cleans from deck / 10 Front squats / 10 Push jerks / 10 Back Squats (2 min rest between rds) (75% / 50% BW)
so, to make it heavier I did this at 60% which is 70#
time: 23:46


I did as prescribed in March --50% BW (60#) and my time then was 22:44, so to add 10# (x all those reps!!!) and only take 1 min more was pretty good I thought!! :kicking0:

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[B]09.14.2010-Tuesday[/B]

Warmup: Run 400, step & stretch and all that

[B]strength:[/B]
Push jerk 3,3,3,3
[B]75/95/105/115[/B]
Snafu here, started way too light, got all the reps easily - shoulda took the 75 as a warmup and done another set but randy was waiting to WOD so I left it at that, just as well with trying to keep the shoulders good to do 'Amazing Grace' Oct. 16th.

[B]WOD:[/B]
For time:
21-15-9
kettlebell swings American - 32kg (24kg)
burpee box jumps - 24" (20")
[B]7:59 Rx[/B] the swings were fine all unbroken, go figure! The rest was slow going halfway thru; that 21-15-9, you do the first 21, half the 15s you think you're golden – and then it hits you!

Run 400 cooldown. Stretch.
Hope those swings don't mess me up for heavy deads later in the week.

All that, no prob - today I SNEEZED & strained a muscle in my throat!:rofl:

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[quote=Jim Cordes;842797]I have the most problem when I build up big calluses, which create an edge or a rim where the tears start. I used to be pretty good about scraping my calluses down to keep the "edges" down. I use one of these to scrape: [URL]http://i.ehow.com/images/a04/j6/6e/remove-calluses-feet-1.1-120X120.jpg[/URL] (WFS). When I scrape them down low enough, I can do a 100 pull up WOD without tearing skin for the most part.

The Claw[/quote]

Claw -I'm gonna try that to see if it helps. Is that ALL you do? No taping, right?
BTW, great job on the Overhead squats! All my trainers tell us to lower weights & focus on getting the reps correct. It's so cool that you increased the weight by 30# & it only slowed you by 11 seconds!

[quote=Marianne Urbanski;842938]Deb: ... great work on Annie.. down 2 min is very significant...[/quote]

Thanks, it helped that I was able to string as many single unders together as I did!


[quote=Marianne Urbanski;842938]...
21/15/9
SDLHP (85# was rx for women. I did 83#)
KB swings
Double unders
time: 7:17. DU all unbroken!! :pepper::pepper:


Today: was supposed to be a heavy metcon day.. the gym was doing:
5 r/f/t: 10 Deadlifts / 10 Power cleans from deck / 10 Front squats / 10 Push jerks / 10 Back Squats (2 min rest between rds) (75% / 50% BW)
so, to make it heavier I did this at 60% which is 70#
time: 23:46


I did as prescribed in March --50% BW (60#) and my time then was 22:44, so to add 10# (x all those reps!!!) and only take 1 min more was pretty good I thought!! :kicking0:[/quote]

SO COOL!

[quote=Deb Borbone;842957][B]...[/B]All that, no prob - today I SNEEZED & strained a muscle in my throat!:rofl:[/quote]

Deb - ya gotta watch those sneezes!!

Larry - Kick@$$ on those DL's! I wanna be you when I grow up!

Tim - SHARP pain scares me! You Did the right thing. Believe me, I hurt myself & could only do the Filthy 45 instead of the Filthy 50 when I couldn't do Burpees (Yay! Burpees!) which felt bad, but rest & scaling back REALLY helped!! You will come back stronger!

[B]WU:[/B]
200m run
10
10 single unders with 1 double under (wasn't able to do em, BUT came close!)

[B]WOD:[/B]

1-1-1-1-1-1-1 weighted pull-ups

10#-15#(f)-10#(f)-10#-6#-10#

[I]The last time I did this, I was using assists! ;)[/I]

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[QUOTE=William Hoogsteden;843015]Claw -I'm gonna try that to see if it helps. Is that ALL you do? No taping, right?
BTW, great job on the Overhead squats! All my trainers tell us to lower weights & focus on getting the reps correct. It's so cool that you increased the weight by 30# & it only slowed you by 11 seconds![/QUOTE]

I sometimes tape like this: [url]http://www.crossfitvirtuosity.com/articles/ive-got-to-hand-it-to-you-part-3/[/url] (WFS). As to gloves, I'll try them when I find some that match my purse! :rofl:

Yes, I improved 30#, but it took over a year!

The Claw

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[QUOTE=Deb Borbone;842957]

All that, no prob - today I SNEEZED & strained a muscle in my throat!:rofl:[/QUOTE]

Deb, sometimes I sneeze so hard it hurts my legs!

09.12.10:

Rest, did some work down at the hunting poperty

09.13.10:

Rest (forced by schedule)

09.14.10:

WARMUP
Run 1000m
20 pushups
5 OHS with bar
20 rollovers
Stretch

WOD/STRENGTH
OHS
3x85
3x95
3x105
3x115
3x125

CASHOUT
20 pushups
Run 1/4 mile