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Great stuff Guys!!

JT - Now you're making regret not going to The Arnold!!

Pat - Glad you don't have cancer!

This is the 1st day in the box since a week ago Monday.

[B]WU:[/B]
400 run
10 leg swings, each leg, both directions
100+ SUs
10 Air Squats
10 Push ups
10 Pull Ups
5 GHD sit ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
1-1-1-1-1 Hang Power Cleans
95#-105#-125#-135#-155#(PR!)
3-3-3-3-3 Power Cleans
75#-95#-105#-125#-135#

[I]I was doing my sets of the HPC's and I missed 155#. There was this other crossfitter doing a WOD & he said my from was good, but I wasn't getting under the bar. He set up two 10# plates down about my hip width stance apart. He had me stand between them and drop as if I was going to catch the bar, making sure as I dropped to bring my feet up on top of the plates. He had me do this at least 5 times. Then I tried to Hang Power Clean 155# again. This time, I DID IT!! :pepper: What a cool tip!! I tried it for the rest of the cleans and they felt SO much easier!:D[/I]

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@Pat, glad to have you back!!

Tuesday March 10, 2015

Walked 1.5 miles

Coached basketball for an hour.
Who knew that showing kids how to pass a basketball, how to shoot a basketball, and how to shuffle and run was so exhausting!!!

Am going to lift something overhead for the first time since the Arnold today.

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nice first day back bill

JT it seems doing anything with kids is exhausting....esp at our age :D

last nite

squatting to a 19" box holding a 50lb dbell in each hand 2 RM height box jump.....I got 20 inches and then it started to get sketchy

back squat 5-5- rm (5) 230-265-295

SS bar belt squat good mornings with 90lbs and blue band 3 x 12 ... made me realize my hips were working

gh raise 3 x 5

2 rounds x 50 each

small blue band hip bridge
large blue band hammie curls

blue band high bar double standing abs 3 x 80

was feeling quite worked over by the time came to waddle out the door

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3/11 WOD
A. Push Press, 2-3 reps, 4 sets @:90 rest
115-135-145-150

B. AMRAP 20 (4min on, 1 min off)
200 M Run
5 Pull Ups
10 Box Jumps (24"/20")
20 V-Twists (20#/14#)
8 rounds (2 per minute)
Very pleased with this, pushed very hard (especially when I took a partial header on the box jumps in the third round).

Claw

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Cliff - Being able to play with the grandkids is one reason I CrossFit!

Kick@$$ stuff guys!!

[B]WU:[/B]
400 m run
100+ SUs
10 leg swings, each leg, both directions
10 air squats
10 Push Ups
10 Jumping Pull Up holds
10 GHD Sit Ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
21-15-9
HSPUs
KBS @ 2 Pood
Dips

Did Belly to Wall HSPUs & Russian KBS

8:08

Then, I did the Main site WOD:
With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Post heaviest load for the snatch, clean and deadlift:
115# Snatch, 155# clean (wished I hadn’t done cleans yesterday!), 325# DL

[I]The 21-15-9 was tough. It was a shoulder burner! I should have quit there, but the Main site looked like fun. It was, but keeping track of the plate switch out was hard. I wished I hadn't done cleans yesterday. [/I]

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@bill.....one of the reasons I crossfit is cause I know how bad I was feeling 5 years ago. I was out of shape, creaky getting up in the morning and going downhill fast.

thankfully my wife listened to a good buddy of mine who just before xmas had started foundations. and so she signed me up without telling me and gave me the foundations package for xmas that year.

I tell my coaches on a weekly basis "thank you for giving me my life back" I feel better now than I did in my 40's.

a while ago when I first started reading what pat q. was posting here I was inspired to read more about this power lifting thing esp. at pat's age. (no disrespect pat but i think it is pretty cool you being able to lift what you do) then with jt winning and his posting about the training he was doing and attending comps it got me even more interested.

now at age 54 i have been inspired (in part because of the people who post here) to follow this power lifting thing through to see just where it goes. i talked to one of the ladies at the gym last nite and she is going to handle signing herself, her husband, her son and myself up for the provincial power lifting championship at the end of june.

kinda of crazy.....never thought i would be doing something like this at this age in my life.....i certainly am fighting this age thing :D

last nite at the gym

single leg good morning w/texas bar 3 x 20

lateral squat blue band 3 x 12

outside in the rain

5 rounds

40m zerker carry yolk out and back yolk weighs 150lbs
10 32kg kb swings

6 x 30 second weighted plank

2@25lb
4@35 lbs

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@Cliff, follow it where it leads you! There are all kinds of paths, and the one you're on right now is a healthy one.

Wednesday March 11, 2015

Back on the bar!
stretching and mobility
snatch practice at Rubber City Weighlifting under the scrutiny of Coach Dan Bell.

empty bar drills
20 for 20 at 40kg (the first 3-4 were near misses b/c my body is only starting to move again after the Arnold)

Thursday March 12, 2015

Stretching and mobility
C&J practice at The Bar CrossFit under the scrutiny of Coach Mark Hansbrough (Dan's friend and colleague)
empty bar drills
25 for 25 at weights ranging from 65 pounds to 135 pounds
It felt good to get moving again.

Then, coached basketball for 1.5 hours. Who knew that just standing on your feet for an hour and a half throwing passes and teaching kids fundamentals was so hard! (and that the kids knew so few fundamentals...)

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thanks JT plan on seeing it through to the end....been down the unhealthy one and don't want to go down that one again.....took a looooooong time to feel both mentaly and physically good about my self

1 rm mega bow bar 232 lbs

mega bow 5 @ 162 70%
rm (6) @ 185 80%

ez curl bar skull crusher 10-10-10
40-60-70

dbell tri ext 10-10-10
10-12-15

seated on bench mag (m) row 10-10-10
90-125-135

standing hammer curls 10-10-10
35-40-45

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3/13 WOD
CFO 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

2 reps.
Hit two muscle ups in first 45 seconds then spent 13+ minutes unsuccessfully trying for a third. :ranting2: I will redo this one.

Claw

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@Claw, now that you've established two, please consider trying this strategy. Do the first one, then sit down on a box for three full minutes. Then and only then try the second one. Sit down on the box for another three full minutes. Rinse and repeat. If you can do one MU every three minutes, then retry tomorrow at 2:30, then Monday at 1:30. Every rep counts!

Friday March 13, 2015

Rock climbing at Kendall Cliffs

Managed to haul my enormous bulk up three routes. My fingers are sore! A rock climbing route takes WAY LONGER than an Olympic lift... Might have to start using the hang board in the Shed.