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Michelle Simpson 08-16-2011 11:58 AM

Re: Over 50 Crossfitters Sign In
 
[B]Deb I hope you feel better soon![/B]

[B]8-10[/B]
15 min AMRAP
3 pull-ups
6 35# KB Snatches
9 24" box jumps
7 rds + 1 rep

Also did my very first HSPU's to 2 abmats 3rds of 3 reps. I'll take it!

[B]8-11[/B]
Rest
[B]8-12[/B]
"Gator" scaled to:
5 reps 85# front squat (from clean, all racks were taken)
15 reps strict dumbbell push-ups
8 rounds for time: 24:50
My shoulders burned for 3 days after all of those db push-ups

[B]8-15[/B]
Every minute on the minute do the number of pull-ups & push-ups of that minute. Once you can no longer finish a movement in the minute continue with the movement you completed.

11 rounds of pull-ups...1-4 unassisted, 5-8 red band, 9-11, blue band. 9 reps of minute 12.
9 rounds of push-up
Total score 20.
Huge pull-up progress day by getting 10 unassisted. It's about friggin' time.

[B]8-16[/B]
Run 5K 34:32
Sadly my 5K time has decreased. I'm not a runner and I don't pretend to be one. I just keep working toward improvement through rowing and met-cons.

All in all I'm pretty darned happy with my life with CrossFit. I slowly continue to improve across the board and I'm good with that for now.

Bill Houghton 08-16-2011 02:21 PM

Re: Over 50 Crossfitters Sign In
 
Every minute on the minute do the number of HSPU and Pull-ups of that minute. My first (scaled) HSPU's. Thanks coach Grant at CF Green Bay! Had 4 10# plates and an abmat on top, but I am still thrilled.

6 rounds, then finished with pull-ups (green band) to 13.

Perry Dean Freedman 08-16-2011 03:04 PM

Re: Over 50 Crossfitters Sign In
 
7 alternating rounds, 5 reps each of back squats and HSPUS. Squat weights: 135 (10 reps), 185 (10 reps), 205, 225, 225, 225, 205 (10 reps).

3 sets of kneeling dumbbell rows: 100 lbs (10 reps)
3 sets machine rows: 360 (6 reps)
3 sets close grip pull downs: 240 (4 reps).

John Burch 08-16-2011 04:09 PM

Re: Over 50 Crossfitters Sign In
 
Michelle going by the results you are posting you got a right to be happy, great work goining on

8/16

row 2000m
50 burpees
row 2000m

23:55

m/56/180

Deb Weber 08-16-2011 06:37 PM

Re: Over 50 Crossfitters Sign In
 
Thanks everyone! Nice work [B]Michelle![/B]


[B]8_16_11 Tues[/B]
Warmup

[B]Powersnatch off Blocks[/B]
15kg/4
20kg/3
25kg/3
30kg/3
35kg/2 (3)
40kg
35kg
35kg/2 (3)

[B]Snatch Pull[/B]
45kg/5 (3)
50kg/5 (3)
55kg/3 (3)

[B]Snatch Grip Pushpress[/B]
20kg/4 (2)
22kg/4
25kg/4
30kg/4
34kg/4
38.5kg/4
43kg/4 (2)
47kg/2 (came down on my hair and slipped; I have a lot more)

Not too bad, I got to train!! :)
Its weird b/c I was fine Wed., wed. nite my left hip started hurting in front, then also my stomach, I drove 2 hrs to the shore thurs. am and then realized my back was hurting and that I was pretty tight - staying with relatives a few days so I couldn't stretch out more than a little bit.

Coach seems to think its not a slipped disc per se but a pulled hip flexor (I think they originate on the spine there, would explain the back and stomach issues.) He poked around on my back some, told me to take a hot epsom salt bath and do some soft tissue work or use the balls. He said it would get better. Hurts when I bend over or sit, and still cant squat to full depth. But everything else was good as long as I kept my arch. Go figure!!
I remember snatch grip push press with the bar I'd have to cry myself to sleep. LOL

Cliff Miller 08-16-2011 09:37 PM

Re: Over 50 Crossfitters Sign In
 
5 k.m. run

29:25

knocked 5:35 off my last 5 k.m. run which was november 13th:broc::broc:

and felt resonably good doing it. i guess droping those 25ish lbs since then didn't hurt either.

Bill Houghton 08-17-2011 03:05 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Cliff Miller;975603]5 k.m. run

29:25

knocked 5:35 off my last 5 k.m. run which was november 13th:broc::broc:

and felt resonably good doing it. i guess droping those 25ish lbs since then didn't hurt either.[/QUOTE]

Way to go on the run AND the weight! Oorah!

Michelle Simpson 08-17-2011 11:18 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Bill Houghton;975443]Every minute on the minute do the number of HSPU and Pull-ups of that minute. My first (scaled) HSPU's. Thanks coach Grant at CF Green Bay! Had 4 10# plates and an abmat on top, but I am still thrilled.

6 rounds, then finished with pull-ups (green band) to 13.[/QUOTE]

And nice shave of time from your 5K.

Nice Bill!!

[B]8-17[/B]
"Bradley"

10 rounds for time: 34:33
Run 100m
10 pull-ups
Run 100m
10 burpees

It's been the week for pull-ups. I don't recall a time when my back and lats were as sore as they are this week.

Pat Quigley 08-17-2011 12:58 PM

Re: Over 50 Crossfitters Sign In
 
just back from a cold. Still coughing thru the night, but I wasn't too tired in AM to go to Tribal.

3RFT: 25 MU (or progressions), 100 air squats, 35 sit ups.
Scale: substituted 1 Pd KB swings due to an injured forearm.
23:25.

Felt good to be back after a week.

John Burch 08-17-2011 05:53 PM

Re: Over 50 Crossfitters Sign In
 
Cliff is it all about the Paleo? congrats on the 5k and weight loss
Max bench w/ green bands 225 315 F@365 345 strange bench pressing with green bands hooked to the bar from above

Triple pushpress @135 155 F@185

Tate press 7x10 @25#

Triple bent over row 3@135 3@165

5x10 DB flies @25# + 5 ring row

WOD 5 rounds

3 KB power clean 35# ea KB
2 KB squat clean
5 Burpee pullup

6:06

m/56/180

Bill Houghton 08-17-2011 06:57 PM

Re: Over 50 Crossfitters Sign In
 
2 mile run, 23:42 Was glad to see a run. I was toast from Monday's WOD. Slow and easy on the run.

Perry Dean Freedman 08-18-2011 05:56 AM

Re: Over 50 Crossfitters Sign In
 
WEDNESDAY 110817

"Bradley"

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

Screwed up on the run and did .18 miles on treadmill instead of .062 (3 times as long). Don't know what I was thinking, but it wasn't in proper metrics.

1 HR. 8 min.

Really brutal. Turned into an endurance WOD instead of sprint.

Cliff Miller 08-18-2011 07:24 AM

Re: Over 50 Crossfitters Sign In
 
john...not sure but think it is a combination of both dropping the weight and eating clean. perhaps a combination of both.

one weird and good side effect of eating clean was on next to the last nite of our vacation last week i met up with a friend from 5th grade whom i have had many misadventures. we drank way to much and i still woke up saturday morning being able to function and not feeling to rough. not that i am going to be making it a habit but it was an interesting side effect.

last nite was prep nite for tomorrows back squat, dead lift and shoulder press total.

found out my range of motion is still not up to snuff for gripping the bar for the back squat so i will be using the saftey squat bar which will not count for the white leader board....which i would have had a shot at taking over top spot for back squat.

will not be able to do shoulder press due to shoulder range of motion issues and will be doing bench press...might get up to 120 lbs.....which is a far cry from the 230 i was able to do before my shoulder issue arose.

on the up side of last nite i was able to work up to 315 lb dead lift and my shoulder and body position felt good so perhaps 1 out of 3 might still be good enough to keep me on the leader board for something

Deb Weber 08-18-2011 06:47 PM

Re: Over 50 Crossfitters Sign In
 
[B]8_18_11 Thursday[/B]
Warmup; strain still around but slowly getting better. Light nite all around, only me, J, Rich, Dan, Platt & Haos lifting tonite. Bad news is school is going to start and the football (and other) teams will be in there again.

[B]Front Squat[/B]
15kg/10 (2)
20kg/5
25kg/5 (2)
35kg/5
35kg/3 (2)
40kg/2 (3)
All pretty good, with the strain I have to be careful w/form, a positive. Nick asked does it hurt? I said not if I only go that deep. He said depth goes by anthropometry(?) Im getting a butt and hams finally and my hams are on my calves, how much deeper could I go? Hunching forward and rounding my low back to try to get deeper is a no-no. So I learned something. Its weird but these seemed easier, not so much b/c they were light, just easier to keep my form and knees out since that strainy thing, like something got loosened.

[B]Clean Pull[/B] from the floor this started hurting a bit in the hang part at 45.
35kg/5 (2)
40kg/4 (2)
45kg/3 (2)
50kg/2 (2)

[B]50 Pushups[/B]

I got a speech about the "double knee bend" b/c I was using a pvc to parrot J's pulls and I lifted my back to vertical instead of staying over; He told me don't TRY to get my knees back under the bar or worry about rebending them - just push thru the floor. Its wrong to try to do it, its wrong to teach it (that's overcoaching.) B/c the hamstring spans two joints it cant help but happen naturally - like when I did the hang snatch/cleans.

Oh yeah, Nick said I kicked the crap out of a new guy in snatches. I have no idea who it was or what day, so - I was actually better than someone else, but I missed it!

Bill Houghton 08-18-2011 06:55 PM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Deb Borbone;976336][B]8_18_11 Thursday[/B]
Oh yeah, Nick said I kicked the crap out of a new guy in snatches. I have no idea who it was or what day, so - [B]I was actually better than someone else, but I missed it![/B][/QUOTE]

LMAO Deb. That is soooooo funny.

Perry Dean Freedman 08-19-2011 07:21 AM

Re: Over 50 Crossfitters Sign In
 
Thursday: 5 rep best strict military press: 95 lbs, 105, 115, 120, 125, 130(3reps) (PR), 115(10 reps).

5 sets shrugs@ 225 lbs(6 reps)

3 sets of 15 scapulae raises (20 lbs)

3 sets of 15 I don't know what they're called, elbow locked to side, rotations @ 20 lbs.

Classic triceps workout.

Short core routine.

Michelle Simpson 08-19-2011 09:03 AM

Re: Over 50 Crossfitters Sign In
 
It's nice to see everyone pushing hard on the WOD's!! It keeps us young until we need a rest day at least!!

[B]8-18 Rest Day[/B]

[B]8-19[/B]

Isabel 30 65# snatch 5:27

I really need to work on my shrug. I can always feel it when it's right, but stringing "it's right" needs work :)

Jim Cordes 08-19-2011 09:59 AM

Re: Over 50 Crossfitters Sign In
 
8/19 WOD

Overhead Squats:
5-3-2-2-1-1-1

65-95-105-115-125f-125-135f
First WOD since 8/2 (except for 5.4 km run in about 26:50 with Xavi through rolling Norwegian farmland in Hillestad). Wanted to go cautiously and focus on good ROM. Accomplished that. OHS felt pretty good.

Ate lots of bread and cheese on vacation, weight crept up a little. Back to pretty clean eating until I lose the extra 5# I picked up.

Claw

Deb Weber 08-19-2011 10:08 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE]LMAO Deb. That is soooooo funny.[/QUOTE]
It WAS funny; he said 25 was too heavy for the guy. I think I might be getting some respect there; lot of students come and gone anyway. I noticed they now qualify me, when they talk about crossfit lifters "well, DEB was a cfer..." meaning so we don't mean HER.

[QUOTE]I really need to work on my shrug.[/QUOTE]
You mean to turnover & get down quicker?? Best tip I got for turnover is point your elbows out to the sides, not back. Makes it much easier.

Perry Dean Freedman 08-19-2011 10:15 AM

Re: Over 50 Crossfitters Sign In
 
[QUOTE=Jim Cordes;976549]8/19 WOD


65-95-105-115-125f-125-135f
First WOD since 8/2 (except for 5.4 km run in about 26:50 with Xavi through rolling Norwegian farmland in Hillestad).
Claw[/QUOTE]

running over Norwegian farmland sounds great!

Ran 6.5 miles in Mianus River Park, Greenwich Ct. A beautiful place with great wide trails. Some narrow rocky areas over water. Ran pretty slow: 1 HR. 5 min.

Pat Quigley 08-19-2011 03:43 PM

Re: Over 50 Crossfitters Sign In
 
short workout this morning. After warm ups, skill review for double unders.

Annie: 1RFT of 50,40,30,20,10 double unders and sit ups.
Scale: singles: 11:23. For whatever reason I could not get a single double under in practice. Anyhow, worked up a pretty good sweat.

John Burch 08-19-2011 06:51 PM

Re: Over 50 Crossfitters Sign In
 
8/19
wu jumprope
WOD 5 rounds 12:00 after the 5 round max O/H squat
10 back extensions
10 abmat situps
10 burpees 7:24
OH squat 105 135 F@155

2x15 DB shoulder press @35
1x15 bench press
2x6 box squat @185
6 wide stance DL with chains @275

WOD 2
5 rounds
20 55# KB swings
15 situp to KB seated press 2 1/2 rounds @ 20 rest at 15

m/56/180

David Cahn 08-20-2011 12:11 AM

Re: Over 50 Crossfitters Sign In
 
New to CrossFit (been at it two weeks) and even newer to this blog. Happy to see other over 50's here. Have finished my foundations classes and have done a couple of WODs. I find the exhilaration of finishing a WOD almost makes up for the pain of doing it!

Cliff Miller 08-20-2011 06:26 AM

Re: Over 50 Crossfitters Sign In
 
welcome david. you will find a great group of people both here in the over 50's and the boards in general.

boy was last nite a slap of reality in the head.

crossfit totals

back squat 345-365 scratch-365 scratch
bench press 135 (which i was happy with all things considered)
deadlift 385-405-415(tie p.r. because i was not paying attention)

895 which is a tie from late november 2010

i think i thought about the totals all day and stressed myself out (and i am usually not one to get stressed out about much) that i competely blew my back squat. i was hoping for 385.

i was ****ed off at myself when i left the gym. i can not believe just how huge a part the whole mental aspect is to this in conjunction with the nutrition.

i did go out to the keg for spinach salad and a 12 oz. steak so all was right after that.

Perry Dean Freedman 08-20-2011 09:51 AM

Re: Over 50 Crossfitters Sign In
 
Welcome David. I think you'll get a lot out of Crossfit.

Today: worked on the snatch for the first time. Have not had any instruction other than watching the videos. First few were awkward and wasn't getting fully under the bar and had to sort of press it up to finish. Then realized the speed part of the movement and began to feel semi-fluid.

30 snatches @ 95lbs (15 hang and 15 power, off the floor).*
30 power cleans @ 135 lbs.

John Burch 08-20-2011 01:33 PM

Re: Over 50 Crossfitters Sign In
 
Welcome David hope you enjoy the boards and CF
Cliff great squats/ nice DL pr congrats a n d
it aint all bad when you can have a spinich salad and steak, works for me

8/20
wu jumprope

strenght
12x3 195# bench press
5x10 ring dips and pushups
6x12 green band tri extensions
6x10 20# ea KB lat raise

WOD 50 115# combo HC or power clean

m/56/180

Deb Weber 08-20-2011 02:18 PM

Re: Over 50 Crossfitters Sign In
 
Hi [B]Dave[/B]!! Its addictive, you'll see!
Nice total [B]Cliff.[/B]

[B]8_20_11 Saturday[/B] Blairstown
Warmup
[B]
Powersnatch from Blocks[/B] Lots of light ones, testing the hip flexor/back, went lower than the other day, some full depth. We'll have to see, still cant do full depth w/o pain. Nick would laugh his a$$ off, I broke two laundry baskets (makeshift blocks) :(

20kg/2 (3)
25kg/2 (3)
30k/2 (6)
35kg/2 (7) All like post-its, same deal w/the scoop! Can feel the zing from my hips. Scare myself w/that sometimes Im afraid the bar's flying behind me.
My coach would say on the snatches - ALL LEGS - but he'd say it in greek!! Tongue in cheek joke? (its greek to deb.:D)

[B]Powerclean from Blocks[/B]
35kg/2 (2)
40kg/2 (2)
43kg/2
45kg/2 not so good, at this weight - I tend to stay kinda high to protect the hip/back, and leaning back top of pull to compensate for it thats a no-no.

[B]Front Squat[/B]
20kg/5
25kg/5 (2)
30kg/5 (2)
35kg/3 (2)
40kg/2
I don't know what muscles these use but I dont feel it in my legs at all.
Kept my elbows nice and high for all, no tipping forward.

Felt like a slacker workout! But at least I got to train.

Perry Dean Freedman 08-21-2011 10:25 AM

Re: Over 50 Crossfitters Sign In
 
4 mile run:30 min. 30 sec. Felt sluggish and hard to keep my pace up. Maybe the humidity. Perhaps the 4 beers last night.

Cliff Miller 08-21-2011 10:59 AM

Re: Over 50 Crossfitters Sign In
 
yesterday amrap

3 min on 3 min off
4 min on 4 min off
5 min on 5 min off

10 green band good mornings
20 14 lb sideways wall ball
30 sit up
40 walking lunges
50 double unders

150 total felt pretty good afterwards

cooked brisket for 140 mountain bikers

today 18 holes golf....walking course...gonna be a great off day....get out and play....

Deb Weber 08-21-2011 11:00 AM

Re: Over 50 Crossfitters Sign In
 
birthday yesterday, best present was realizing I can go full depth again. trying to stay light and careful.
[B]8_21_11[/B]
warmup

[B]1 mile brisk walk[/B] (dog)
I was trying to finish this and get to snatch but as soon as I got home it thundered and poured. :( Other stuff in the garage, b/c cant lift on concrete.

[B]Backsquat[/B] Yay!! Happiest highbar ever (never thought I'd say THAT about backsquat. Stayed light and careful.)
15kg/5 (2)
20kg/3 (3)
25kg/3 (2)
30kg/3 (3)

[B]
Sn Grip Press Behind Neck from the Hole (Zots?)[/B] No bounce. I remember when I couldnt do these at all. Now its nothing at that weight.
20kg/5 (3)
[B]Lunge[/B]
20kg/5+5 (3)
[B]Pullups[/B] STILL struggling with these at 76kg, I know I should do more often if I want to get better at them.
I did these as a circuit, first the press, then the lunges, then a pullup. All light and careful.

Hate this time of year summer ending before you know it; gotta figure out where Im going to lift - either a platform in the basement I guess, new gym in town, I cant lift there.

John Burch 08-21-2011 04:42 PM

Re: Over 50 Crossfitters Sign In
 
Happy Birthday!!! Deb:pepper::kicking0::D:D:broc::

8/21
wu jumprope

WOD @ 105# for 5 rounds
6 DL
6 Bent over row
6 H/C
6 Thrusters
6 Hands on bar pushups

9:24
m/56/180

Jim Cordes 08-21-2011 06:57 PM

Re: Over 50 Crossfitters Sign In
 
8/20 WOD

"Broomstick Mile"
25 OHS
25 Front Squat
25 Back Squat
400 meter run
25 Press
25 Push Press
25 Push Jerk
400 meter run
50 Cleans
400 meter run
50 Snatches
400 meter run

24:42. Rx was PVC, I chose the wrench and used 45# bar. I did modify cleans and snatches from full squat to power cleans and snatches because this WOD is a little tougher than it looked on the white board. :shrug:

Claw

Michelle Simpson 08-22-2011 08:59 AM

Re: Over 50 Crossfitters Sign In
 
[B]Happy Belated Birthday Deb!![/B]:highfive:

[B]Welcome David![/B]

Rested over the weekend for the most part.

[B]8-22[/B]
10 minute AMRAP
175# Dead-lift ladder
30' burpee broadjump
30' bear crawl

4 rds + 3 reps

Bill Hoogsteden 08-22-2011 05:54 PM

Re: Over 50 Crossfitters Sign In
 
Happy Birthday Deb!

David, Welcome!!

Back from a week of traveling...

[B]WU:[/B]

50ft broad jumps
10 24" box jumps
10 push ups
500m row
10 push ups

[B]WOD:[/B][I]Pressed for Time! This work thing!! :ranting2:[/I]

1/3 Helton
800m run
30 90# DB Squat Cleans [I]Rx was 50#, talk about choosing the :ranting2: wrench![/I]
30 Burpees (Yay! Burpees!)

18:40 :p

Jim Colby 08-22-2011 07:53 PM

Re: Over 50 Crossfitters Sign In
 
I've been away on vacation, first to my brother's wedding in Toronto and then driving my son out to school at the University of Wyoming. I did get some workouts in though, as follows:

[B][U]August 10-11[/U][/B]
Can't remember exactly what I did, but I think I swam 2K one day and biked 15-20 miles the next.

[B][U]Friday, August 12[/U][/B]
Drove to Toronto. Rest day.

[B][U]Saturday, August 13[/U][/B]
Ran 13 miles on the waterfront in Toronto (around 2 hours)

[B][U]Sunday August 14[/U][/B]
Drove from Toronto to Chicago.
Swam 2K straight through

[B][U]Monday, August 15[/U][/B]
Drove from Chicago to Omaha.
Swam 1K straight through, then did 150 double-unders and ran 1 mile on the treadmill at 1% slope in about 7:30. The DU/mile run took roughly 10:00 plus or minus (didn't get an exact time).

[B][U]Tuesday, August 16[/U][/B]
Drove from Omaha, to Laramie, WY.
Swam 2K straight through

[B][U]Wednesday, August 17[/U][/B]
Ran 1 mile, swam (10x100M), ran 1 mile, 45 minute TRX bodyweight workout

[B][U]Thursday, August 18[/U][/B]
Ran 1 mile, swam 1K straight through, 3x(10 DH pull-ups, 25 double-unders, 50 squats), ran 1 mile

[B][U]Friday, August 19[/U][/B]
Travel day back to NJ (flew back, left truck w son in WY). Hair-raising descent on the flight into Newark during a thunderstorm. People screaming and getting sick. Fun stuff. "Rest day".

[B][U]Saturday, August 20[/U][/B]
Biked 40 miles (about 2000 ft of climbing, 2:12.48, PR by 12 secs), then
Ran 6 miles (about 500 ft of climbing, 52:23, PR by about 5 minutes)

[B][U]Sunday, August 21[/U][/B]
Swam 2K straight through

[B][U]Monday, August 22[/U][/B]
Ran 4.5 miles (about 600 feet of climbing, 37.31, PR by 49 secs, avg HR of 143)

Cliff Miller 08-22-2011 08:30 PM

Re: Over 50 Crossfitters Sign In
 
happy belated birthday deb.

great work over the weekend everybody.

today

8 rounds

5 135lb zerker squat
12 floor press with 8 k.g. kettel bell

11:13

shoulder was not happy by the end.

David Cahn 08-22-2011 08:48 PM

Re: Over 50 Crossfitters Sign In
 
6min AMRAP
1 Deadlift (185) 1 burpee; 2 deadlifts (185) 2 burpees; 3 deadlifts (185) 3 burpees; etc etc.
*Score is max reps completed in six minutes.


I completed 7 rounds. I was happy that I didn't hurt my back, or I didn't think I did. I'll know better getting out of bed tomorrow. Learned Wall Walks which were fun.

Perry Dean Freedman 08-23-2011 07:06 AM

Re: Over 50 Crossfitters Sign In
 
Monday: WU: core workout

Backs squats: 10 @ 135, 5 @ 185, 5 @ 205, 5 @ 225, 5 @ 235, 5 @245 (did not get past parallel), 5 @ 225, 5 @ 225, 8 @ 205, 12 @ 185

3 sets of 15 single leg squats

3 sets: 50 push ups, 10 DH pull ups, 10 40 lb dumbbell military presses.

Michelle Simpson 08-23-2011 07:11 AM

Re: Over 50 Crossfitters Sign In
 
[B]8-23[/B]
Humbled yet again...
5 rounds for time: 25 minute cutoff
40 du's
30 20" box jumps
20 1 pood KB swings
3 rounds + 60 reps DNF by cutoff :mad:

Bill Hoogsteden 08-23-2011 04:18 PM

Re: Over 50 Crossfitters Sign In
 
[B]WU[/B]
Ab work, hold one arm & the opposite leg up, then switch
15 Hollow Rocks
Team work:
One "X" walks ~40ft with a blue band while the other does push ups, then switch,
one paleo sits while the other does Samson Stretch walks ~40 ft while holding the blue band a part with blue band pass through every 2 steps

[B]WOD:[/B]

30 Back Squats, 155#
1000m Row

6:29 [I]One of the heaviest lifted in the class AND [B]FIRST ONE DONE!! SWEET!!! :pepper:[/B] Wore my "WODKILLA" T & felt like one!! :D[/I]


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