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[QUOTE=Pat Quigley;624348]Hello and wow! Your lifts are impressive. Close grip BP at those weights is incredible. You must have an awesome grip. I am too new here to comment on how this fits into the crossfit fitness paradigm. What you are doing in really noteworthy.[/QUOTE]

When I say close grip I don't mean all the way but much narrower than most, about 24 inches this has really saved my shoulder and I very seldom lift heavy for bench just 1 time a month. Mainly I do what my son calls bench press burnouts. 12 10lb plates on a bar and we bench 20 times and then take 4plates off and we do this till we have and empty bar then we bench empty bar 10 times. We never rack. It helps to workout with a 21 year maniac of a son, he definitely pushes me.

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Today - 07/14/09
7:15AM workout in the gym with Patrick

WU:
Stretching
Run to the gym

We worked on my front squat technique. I have difficulty keeping my chest up in a deep squat while holding a bar. It isn't weight-related - with my hands up in the rack position and holding nothing, my lumbar flexion is somehow inhibited :shrug:. So we started with a dowel and worked up slowly.

dowel x5
dowel x5
45 x5
55 x5
65 x5
75 x5

We worked on my squat depth last week so this the deepest I've ever squatted with weight of any kind.

Metcon:
3 rounds
30 body weight squats
20 alternating lunge jumps (not fun after the 800m lunge walk yesterday)
10 back extensions

Took a short rest and then did what Tim referred to as "suitcase squats" with dumbbells. I didn't do multiple reps, however - just 4. I went into the squat position and held it - yikes! Not fun.

Finished with another not-fun thing: climbed onto the back extension apparatus, held a plate in each hand with my arms outstretched in front of me, then rotated my arms back into a superman postion. We did two or three rounds of 10. I can't remember because my teeth were gritted so hard that my brain froze up.

[B]Bill[/B] - You are right that dropping to a knee push-up would be better for me. I'm just so darned stubborn that I refuse to regress to the kind of push-ups I used to do when I was weak. I will take it under advisement, though.

[B]Tim [/B]- Welcome! How did you become introduced to CrossFit? The maniac son?

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Today warmed up w/3 rounds of Samson Stretch, 15 squats, 15 assisted pull-ups, 15 assisted dips, 10 burpees, 15 vertical leg raises.
Ran 6 minutes on treadmill

Did Thrusters 1-1-1-1-1-1-1
I did 115-115-120-120-125-125-125

Did 3 sets of 10 OHS w/45lbs.

Did 21x75lbs. Shoulder press

Did 21x95lbs. Back squats

Ran 4:20 half mile on treadmill at 0% incline

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Another down day. Had 4 hrs of sleep followed by another fun day of wearing body armor and chem gear with hot, humid wx. I did not smell very god by the end of the day. I was even offensive to me. Our unit is still training for that inspection which won't be until early fall. Can't wait to retire so I don't have to do this silly stuff. Kind of exhausted.

[B]Gas Mask Broccoli[/B]
:broc::broc::broc::broc::broc:

Tim...welcome to the group. That's some BP's!

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OOOH YUCK, CHARLIE - GAS MASK BROCCOLI!

My Marine has told me stories about the worst thing that ever happened to him and it involves a gas mask. Stinkin' burpees are much better than things that can happen when gas masks are involved. How about a couple of PFSS broccoli? :broc::broc:

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WU
run 400 m
5 pushup
10 situp
15 squat
5 pullup
10 situp
15 O/H squat @ 45#

WOD Jackie
1000m row
50 thrusters@ 45#
30 pullups

time 11:56
post workout 5 set of max rep knee raise from rig dip position
20
12
11
10
15

Welcome Tim looks like you have done some great work the last 2 1/2 years
and have made a lifestyle change? glad to have you with the group

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Didn't have to do any extra rowing tonight, it was built into the WOD

Triplet-Descending ladder for time;

Row 1000-900-800-700-600-500-400-300-200-100
Press (95#) 10-9-8-7-6-5-4-3-2-1
KB Swing (55#) 10-9-8-7-6-5-4-3-2-1

42:16

This one looked a lot easier on paper but my rows were pretty good. Averaged 1:57 pace for all rounds.

Supplemental- 47 minutes commercial free Deadliest Catch !

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Welcome Tim..nice work, sounds like you have a great story.

I'v been out and busy, went down to UCSB to visit my daughter over the weekend. Brought my workout gear but ende up just eating and drinking a few beers with college girls at their beach house, followed the CF games while I was down there. 700 mile round trip wore me out.

We just started our On-Ramp classes this week. 17 people signed up. We lost 2 already. Elderly coupled age 63, the husband actually collapsed on the floor after our first WOD. Very scary, we were fortunate to have the local head ambulance driver in our class, he had his pickup parked with all the gear right in front of the gym. Heat appears to be the cause but he is seeing a doctor and running more tests.

[B]Monday 090713[/B]
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

[B]Tuesday 090714[/B]
Thruster 1-1-1-1-1-1-1 reps;
135lbs, 155lbs, 155lbs, 155lbs, 165lbs, 175(f), 165lbs(f), 155lbs, 175lbs(f), 165lbs

Max rep pull ups;
did 30, my old max rep PR in back in Feb was only 10.

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Been following the thread from afar these last few days. Had some down time with the family in Lake Placid, Thursday thru Monday. Only work outs were a walk and jog with my wife around Mirror Lake. It is a small, no motor lake in down town Lake Placid. Most people think it's PL, but it's not. Attached is a picture taken ouside our room at the Morror Lake Inn.

Wednesday, worked out with a cop/swat buddy at his station. We did tire flips, jumps, sledge hammer hits and sandbag squats. Man that tire is heavy, but at least I finished without any assistance. This is the first time I was able to finish without help. Ended up with 25 total flips and jumps (in and out of tire), 60 hits and 84 squats (descending sets 21-18-15 ....) My arms and chest are still bruised and fore arms/grip was shot for a few days. Picture is of the tire, not me.

Thursday, travel and rest.

Friday, walk and jog around Mirror Lake.

Saturday, rest, eat and drink.

Sunday, we went on a whitewater rafting trip. Level 3 to 4 rapids made for a great experience. Scenary was simply breathtaking. If you have never been to upstate New York, you would be very surprised. Pristine.

Monday, travel and rest.

Tuesday, did two workouts. At lunch did 5 rounds of 10 ring dips, 10 pull ups and a 1/4 mile run at 8.5 (7:03 min/mile). After work, met my group at the stairs for a brutal workout. Won't bore you with the details, but it involved a lot of running, bw exercises and some weights. Still feeling it now.

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Very sore form the last two days. Ran the "444" and am resting for my day in the gym tomorrow with Patrick.

[B]See my comment in the CrossFit Games article entiltled "TJ's Gym at the Affiliate Cup"[/B]. The article highlights how folks in their late 30's and early 40's can be successful CrossFitters. Allison, the author, postulates that someday, due to CrossFit, 50 may be the new 30. I let them know that we were already blazing that trail.