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Welcome aboard Karen.
Yesterday did the B4B @ East Valley Crossfit. Many affiliates from the area participated. Did Grace in 6:31. RX. This is close to three minutes faster than I have done this on my own!

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Welcome Karen
Your #1 Pat, you set the bar!

just back from a week in Mexico did some work at the Fitness center in the resort where we stayed, and ran some sprints on the Beach early one morning
so I got in a few days of work anyway

10/30
Jumprope

AMRAP 12:00
6 Bench Press @ 195
9 DL @ 225

4 rounds Bench press became a real chore 2 rounds in

m/57/180

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Gym closed due to storm and no power. Worked out at Home yesterday: 45 min.s on life Cycle; 15 minutes skiers Edge workout; 100 pushups; 100 crunches; 100 squats.

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10/30 Workout

OHS at Santa Barbara Athletic Club
5 @ 95#
3 @ 105#
3 @ 115#
f @ 125#
2 @ 125#
f @ 135#
1 @ 130#
1 @ 135#

On each of these I set a target below me and hit it with my @$$ on each and every rep. These were all legit. I previously recorded 140 as a PR, but I am sure it was not to regulation depth, so I am declaring 135# as my 1-rep PR. I am now well past 75% of body weight and am on my way to a body weight OHS!

Worked out about 11:30 am, and was well-rested and warm and limber. It makes a huge difference from 6 am!

Claw

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[B]10_31_11 Monday[/B]
(Happy Halloween :bat:)

2 mile walk (brrr)
foam roll, trigger point & stretch

Weird weekend; huge snowstorm, most people have no power, still getting over being ill (maybe a touch of bronchitis), schools're closed, and its halloween. 15 yrs, had one trick or treater here.
Walking today saw a glider; its cold and cloudy here, I remember flying a glider, you look for updrafts/rocks/hot spots... took a pix, looked again and it was just - gone; this was around 4 pm... my neighbor's cocks were going crazy, two dogs chased us....it was just an odd day.

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[CENTER]:bat:[B][I]Happy Halloween![/I][/B]:bat:[/CENTER]

Karen, Welcome!!

Pat - you da man!! Moving in on Dan Bailey's 1:02 Grace!! Ditto to what John B. said!!

Deb - I'm with Cliff on the dress. Hope the snow isn't too bad.

Perry - Awesome home work!! You need to start making your home gym!!

Claw - Kick@$$! You're going to smash the OHS goal sooner than you think!

[B]No instructor!! :yikes:

WU:[/B]
400m run

3 rounds:
10 GHD Hip Extensions
10 Air Squats
5 Box Jumps

[B]WOD:[/B]
Row for max distance:

1 min on – 1 min off

1 min on – 50 sec off

1 min on – 40 sec off

1 min on – 30 sec off

1 min on – 20 sec off

Then back up pyramid, 10 min total work

2805m

[I]Brutal, especially with during the middle rounds. My left calf was get sore! But I kept focusing on form. Ended up having the 2nd farthest row! Not bad for an old dude!! :D[/I]

Got to see my bud from the box, who's got diverticulitis & a colostomy. He looks like Hell. But being 62, it's about the same as he always did. One thing is that his doctor & wife are convinced that if he wasn't CrossFitting, he'd be in [B][I][U]FAR WORSE[/U][/I][/B] shape. He's got a long way to go, but he'll definitly be back at the box!!:pumpkin2:

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Ran (hills) 2 miles with 22.5 lb. weight vest. 27:24

Should be back to doing "official" CrossFit real soon.

Good job everyone. Lots of good WORK being done by everyone here. Welcomne Karen.

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halloween wod...no lights on in the gym only head lights...deff. different...done in pairs and only one light per pair..one person on one person resting, had to compete each set before moving on

250

25 ring rows
50 135 lb dead lift
50 24" box jump
50 windshield wipers with 75lb bar
50 16/12 kg kb cleans
25 ring rows

25:14

william that rowing thing sounds nasty. might have to try it during open gym thursday nite.

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Howdy folks, been a while I reckon. Since I lasted posted here with any regularity I've made some great progress on my powerlifts (using SS and Wendler) and even competed in a couple of meets. We moved to South Korea (North Korea not being an option at the time) this last June and it's quite a struggle finding the resources to Crossfit. I think I'll start posting some more since I can't stand to see ya'll make such giant strides and not chime in (it's the burden of being a anal retentive competitive butthead, I think).
So, welcome to all and, oh, Deb, I'd suggest a dress that you can comfortably wear in the back of a squad car (and flats in case you have to make a run for it). That's usually how my weddings go...

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[QUOTE]So, welcome to all and, oh, Deb, I'd suggest a dress that you can comfortably wear in the back of a squad car (and flats in case you have to make a run for it). That's usually how my weddings go... [/QUOTE]
:rofl: JSR is back!!