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Bad A work Skip
CFC WU 10' rope climb X4 knees to elbow 15 10 WOD 8 rounds for time 10 pillups 60 jump rope 18:43 m/54/183 |
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Did Tabata Something Else tonight. Didn't have anyone to count the reps. Just pushed as hard as I could and kept track of the rounds.
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Diane-thank you
Charlie-Yes, I am guilty-Guinness World Records Member #12831 |
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[I][B]090811 TUESDAY
Warm-up: [/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles [B][U]CF Redding W/U.[/U] [I]Added Warm-up: August Tabata Challenge: [/I]Tabata Burpees..... 6/6/6/5/4/4/5/5 = 41 (or 4, with strict tabata scoring). [/B][I]OUCH! Raised the suck factor significantly..... [B]Strength/Skill WOD: [/B][/I][B]Back Squat Warm-up set: 45# X 5, 45# X 10 Working: 135# X 3 185# X 3 [/B][I](Form really degraded here - - I don't know why, seems like I'm going backwards here. Nonetheless, I dropped back down to 135# and worked on strict form.[/I] [B]135# X 3 135# X 3 135# X 3 [/B][I]Drove hard through my heels from the bottom of the lift. [/I] [I][B]CF Sonora Daily WOD: [/B][/I][B]4 Rounds for time: 21 Kb/Db Swings @ 55# [/B][I](scaled to 35#)[/I][B] 21 KTEs 21 Double Unders [/B][I](subbed 3 x singles = 63)[/I][B] TIME: 14:51 [I]Pull-ups: [/I][/B][I](Just to see if I could still do them....:D) [/I][B]10[/B] |
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[QUOTE=Charles Pyke;642179]then who is actually the fittest man/woman on earth ala CF Games?[/QUOTE]
who ever finishes first :) |
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But Terry, that depends on how you define "first". Completed first, most power, most work, best looking?
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Hey All,
Way behind with all that's been going on - - will do a better job of catching up later....... [B]Skip, [/B]Welcome - - great to see you posting here and to note your accomplishments! Awesome. Props on the DL PR and great time on the Kb swing/burpee WOD. [B]Terry, [/B]Glad your back is feeling better. Nice job (with Charlie) of explaining work/power output. Also, kudos to CF Excel in the On-Ramp program you have going on - - great to see that a 72 year-old has joined in a drunk the Kool-Aid! [B]Diane D., [/B]Sorry you had to do some "collision avoidance" - - glad you are OK. Crazy "Ruin your Legs" WOD! [B]Diane M., [/B]Props on the plank push-ups and for being an "official" CrossFitter, though in our book, you already were......Don't the rubber legs and rubber arms feel great! Look at all the work you did! I get the "I don't wannas" all the time. I actually almost got sick to my stomach last time I did "Fran" - - pre-suckfest nervousness, I guess. [B]Tim, [/B]Best wishes on the powerlifting competition. You'll do great! [B]John W., [/B]You are doing [I][B]amazingly[/B][/I] on your weight loss, and you are still "killing" the workouts! Awesome! Great job on breaking 300 on the TSE! BTW, simply fantastic rowing! Thanks for the thoughts on the hip(s)....doing much better now. [B] Linda, [/B]Great job on all your work. [B]Mark, [/B] Super TSE score; the TSE is [I][B]hard [/B][/I]work, period! Sorry about your hamstring. It seems I'm in the same boat as you - - start doing well on the running and wham, just as I'm taking off, the old landing gear collapses.....Great job on substituting the SPs (and/or finishing up with them - - that's a ton of volume! And thanks for the kind words on the PP! [B]Charlie, [/B]Nice work also on the TSE......I have to agree with your take on the arm torture. 'Course, the squats are bad enough just by themselves...... [B]John B., [/B]Great work on the the weighted pull-ups and all the other work you've been doing. [B]Bill, [/B]Awesome that you pushed hard and kept the intensity, even if you didn't count the reps. The hard work pays off anyway...... [B]Tom R., [/B]Hope you get some well-deserved rest and recovery in.....Good luck on a solid diagnosis for your sleeping issues. I had sleep apnea a number of years ago and ended up having corrective surgery to get rid of it. Best thing I ever did in that regard. [B]Jay, [/B]Great work going on - - Awesome job on your AMRAP SDHP/SIt-up/Push-up WOD! _____________________________________________________________ Take care all - - hope I didn't miss anyone. Keep up the inspiring work! |
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[quote=Terry Dickman;642301]who ever finishes first :)[/quote]
[quote=Charles Pyke;642306]But Terry, that depends on how you define "first". Completed first, most power, most work, best looking?[/quote] I got rather confused looking at the CF Games website and trying to figure out how the events got scored (added up) for the composite totals..... |
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Today - 08/12/09
6AM group workout on the North Shore with Patrick WU: Stretching 2X Jumping jacks Squats Front to backs Lunges [B]WOD:[/B] 3 rounds 21 Kettlebell swings 21 Kettlebell SDLHPs 12 push-ups Run 1 lap along river 15:20 There was only one other participant (young woman) in the WOD and she runs considerably faster than me. She swung a lighter KB on the first round and went into the first lap ahead. I lost more time on the 1st lap. She was swinging the heavy KB when I finished my lap so I swung the lighter one and made up a huge amount of time (I flew through the SDLHPs). She took off first on the run and gained on me again. When I finished my lap she had stopped to drink water. I picked up the heavy KB and started swinging. I got to the push-ups first and started the last lap ahead. I decided there was no way she was going to pass me and I was going to run the fastest I had ever run one of these laps. I was worried about dieing on the steps (near the end of each lap there are steps that take you up from the river back into the park) but I just kept thinking about how good it was going to feel to beat someone younger and faster. Hah! It felt great! Beat her by a good 10 seconds!! I would have done a little dance but that would have been rude (and I was too tired), so I did a little dance in my mind. Post WOD: 3 rounds 1 minute - max rep bench dips (1 burpee penalty for each rep less in succeeding rounds) - 45-45-45 - no penalties but I knew I could do 45 per minute so I guess it wasn't really max reps. 3 rounds 1 minute - max rep squats (1 burpee penalty for each rep less in succeeding rounds) - 46-49-55 - no penalties but once again, I should have pushed harder in the first two rounds because the third round showed that I was capable. FINISHING FIRST AT SOMETHING FOR A CHANGE BROCOLLI :broc::broc::broc::broc: (Brad was rooting for the other girl and won't dance) |
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Sunday, it was hot and humid so I went for an easy trail run with my wife. We ran and walked about 4 miles.
Monday did my usual yoga. My instructor added some new twists and I was feeling it both later in the day and yesterday. Finished up with 50 pullups (broken sets of course) Tuesday met my stair group. My 20 yo daughter joined us. Allison is going into her 3rd year of nursing at Loyola in Chicago. She is in NROTC and will be joining the Navy upon graduation. Workout was as follows: in any order 3x 3/4 mile trail run, 50x 65# SDLHP, 50x 35# kb swings, 40 pushups, 2x 100 yard 20# med ball tosses, 2x 30 yard walking lunges. That actually was one of the easier wo's lately, so Allison and I did a round of stairs (run, double steps and walk) followed by 2/3 mile run. |
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Rest Day
Three bars of death tomorrow. Kind of like lagging behind the main site WOD. Helps with the planning. Sore today from TSE. Does using one of those rollers on your sore muscles really help? And, today I am 52 years old. Will be eating poorly today. Lasagna, birthday cake. Yum. Diane D...will have to have a sternly worded conversation with Brad. Good job on the WOD. And you are young...numerical age does not necessarily correspond to youth or decrepitude. |
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Three bars of death tomorrow?
Dang, Steve, you rock on the personals! I beat the boys today! :kicking0: There were two, and the older one is 15 years my junior. :pepper: We did: Wednesday 8/12/2009 ***Run GHD Sit-up*** For time: Run 1 mile 100 Sit-ups 100 GHD Back extensions Run 1 mile Mix and match back extensions and sit-ups as needed. ***Use supermans if you have never done high rep back extensions I did 50 GHD back extensions and 50 supermans. My time for this workout was 23:37. |
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Charlie - HAPPY BIRTHDAY!! :cake: Thank goodness numeric age does not correspond to decrepitude. Just the word "decrepitude" sounds pretty awful!
Tom - Great workout and even better picture! |
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Diane,
Fantastic that you dusted off the faster runner - - by 10 seconds plus, no less! Brutal post-WOD stuff too, especially with burpees as a penalty. Is there a rest period between each max rep effort? Here are some kick *** peppers.....unlike Brad, all five are with the program! :pepper::pepper::pepper::pepper::pepper: |
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Tom G.,
Awesome that you are able to have your whole family involved in your workouts! Great photo also! |
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[quote=Charles Pyke;642489]Rest Day
Three bars of death tomorrow. Kind of like lagging behind the main site WOD. Helps with the planning. Sore today from TSE. Does using one of those rollers on your sore muscles really help? And, today I am 52 years old. Will be eating poorly today. Lasagna, birthday cake. Yum. Diane D...will have to have a sternly worded conversation with Brad. Good job on the WOD. And you are young...numerical age does not necessarily correspond to youth or decrepitude.[/quote] [B][SIZE=6][COLOR=Purple]Happy 52nd[/COLOR][/SIZE][/B][SIZE=6][COLOR=Purple], [B]Charlie![/B][/COLOR][/SIZE] [COLOR=Black]Using a foam roller really [I][B]does[/B][/I] help.......that and deep tissue massage where you can reach the sore places yourself, or if you have an able assistant or masseuse......[/COLOR] I second the [I][B]"enhanced Paleo"[/B][/I] birthday diet. Garfield will tell you that Lasagna is the best food you can eat. Period. Birthday cake is right up there with Lasagna. Have a great day! |
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[quote=Diane Mahoney;642514]Three bars of death tomorrow?
Dang, Steve, you rock on the personals! I beat the boys today! :kicking0: There were two, and the older one is 15 years my junior. :pepper: We did: Wednesday 8/12/2009 ***Run GHD Sit-up*** For time: Run 1 mile 100 Sit-ups 100 GHD Back extensions Run 1 mile Mix and match back extensions and sit-ups as needed. ***Use supermans if you have never done high rep back extensions I did 50 GHD back extensions and 50 supermans. My time for this workout was 23:37.[/quote] Diane, You are so kind! Thanks. I love this forum and find that encouragement is its greatest asset. Above that, everyone on this thread is 'rockin' the CF world - - we are all 20 - 30 years average older than many CFers...... Great job on that killer WOD today! |
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[quote=Diane Dennis;642517]Charlie - HAPPY BIRTHDAY!! :cake: [I][B]Thank goodness numeric age does not correspond to decrepitude.[/B][/I] Just the word "decrepitude" sounds pretty awful!
Tom - Great workout and even better picture![/quote] You said it, Girl! Of course, we might think differently after doing "Fran" or some similar suckfest........but only for a short time....:D:D:D |
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Last evening I went over to our Whidbey Island facility and did an easy kettlebell warm up with swings. Then:
100 kettlebell long cycles with 2-12kg kb's. 50 short cycle (jerks) with 2-20kg kb's. Today I am taking a rest day. I am quite sore and my left knee (total knee replacement last Oct) is very sore today. m/57/162/5'10" |
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Happy Birthday Charlie - at 52 you are just beginning.
Diane - I am impressed with those numbers. How fast were you doing those miles? Today's WOD - pretty tough 21-18-15-12-9 #65 time 24:19 Dead Lift Clean Front Squat Press Push I felt pretty good I was able to beat some of the younger guys in the group. |
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I wish I knew, Jay! I guess I usually do an 8 or 9 minute mile if I'm just running at a normal pace and not trying to kill it. Fastest time at a 5k was 26:20, but that was at sea level.
It's good to beat the youngsters, right? :kicking0: |
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Skip...you're really making me homesick. Whidby Island. Haven't been there in a good while.
Steve...Can you give me a few pointers on "rolling out" one's sore muscles? Big time DOM in my quads today. Can hardly walk down stairs (pretty funny actually). |
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I turned 52 on 08/03. I have been working out for 30 years and went mostly crossfit the last 4 months. Todays WOD was 10 deadlifts at 75% BW and 10 burpees all x 10 for a total of 100 deadlifts and 100 burpees. My time was 14:24.
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Me.I think Crossfit is GREAT for any age, especially us mature guys.LOL.
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[QUOTE=Diane Mahoney;643029]I wish I knew, Jay! I guess I usually do an 8 or 9 minute mile if I'm just running at a normal pace and not trying to kill it. Fastest time at a 5k was 26:20, but that was at sea level.
It's good to beat the youngsters, right? :kicking0:[/QUOTE] That's for sure since I'm the oldest in the group. |
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Charlie Happy Birthday young man
Welcome Rick Q THAT WOD IS SMOKIN A$$ FAST GREAT WORK CFC WU Back Squat PR 255# WOD 21-15-9 135# clean ring dips 7:39 HEY JOHN SCOTT YOU OUT THERE AND HOW ARE YOU m/54/183 |
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[B][SIZE="4"][COLOR="Blue"]Happy Birthday Charlie ![/COLOR][/SIZE][/B]
[B]Stephen[/B] - Thanks for keeping track of all our deeds and misdeeds. Don't know how you do it. 8/12/09 W/U Row 3000m - 12:04.4 WOD- Thanks to Crossfit Casco Bay, Portland, Maine. (Our box had "Helen" today, but I just did a version on Saturday) 800 Run (Subbed 1000m row - 3:50.5) 30 KB Swings 55# 30 Burpees 400 Run (Subbed 750m row - 2:50.5) 20 Swings 20 Burpees 25 T&G Sprintx4 (Subbed 500m row - 1:50.1) 10 Swings 10 Burpees 21:49 Bad Burpees....Bad, BAD Burpees ! |
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[B]Happy belated birthday, Rick[/B]
and welcome aboard ! |
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Welcome here Rick.
Happy Birthday Charley. Did you ever watch the "Iron Chef" I wonder if there was a broccoli episode. If this is the case then the chef had to do a broccoli desert. I can't imagine it but you crew may have some ideas! John---all burpees are bad! Diane great running. Today I did "Linda"---or was it the other way around. This ten sets with a comparable number of reps for the set number in sequence. The exercises in rotation were DL @1.5 body weight, BP @ bw, and Clean at .75 BW. I scaled this one. I did 285 for DL, 185 for BP, and 135 for CL. At 32:20 I ran out of time and had to stop to get back to my office. I completed everything but the last three sets. So this totaled 36,290 lbs. This work out gassed me out a few times. There was a guy working a Smith machine next to me and he saw me running from station to station. So he comes over to tell me that he is doing the same workout and how much he is enjoying Crossfit. Oh well, I guess we all started someplace. I guess his is doing the WOD's w/o a timer! |
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Happy Birthday Charlie!
Welcome Rick and Happy Belated Birthday Remember...Age is just a state of mind, not a state of body. We don’t stop playing because we grow old, we grow old because we stop playing. [B]Wednesday 090812[/B] Four rounds, each for time of: 800 meter run 3:12,3:48,3:58;3:50 Total time was 1 second slower than last time 090509 |
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[I][B]090812 WEDESDAY - REST DAY TODAY.....
(Evening) [/B][/I] Assisted with Cross Training Class at globo for an hour - - reviewed press series and helped take the class through a "Fran-esque" workout. [I]Prior to the class............... [/I] [I][B]August Tabata Challenge: [/B][/I][B]Tabata Push-Press Used 65# 11/11/10/9/7/7/7/7 = 69 [/B](Strict Tabata score of 7). [I]These started to get really difficult really quickly starting about cycle 4. I worked hard to keep the intensity and almost did not get up rep 7 on the last cycle. Good weight selection for these, I think! [B]Skill Work: [/B][/I][B]Back Squat 10 X 5 45# bar for all..... [/B]Concentrated solely on form. Tried widening my stance slightly - - I think my depth was too great for my initial stance width and the depth I was trying to drop to. Later lifts were much improved. [I][B]Jump Rope: [/B][/I][B]DU Practice - about 5:00. [/B]Chained three doubles on four or five occasions. Got numerous un-linked DUs. Got tired quickly and ended up doing a couple hundred singles. _______________________________________________________ [B]Rick,[/B] Welcome aboard and happy belated B-Day! I agree whole-heartedly with John B., you flat "smoked" that WOD! Awesome. [B]Jay, [/B] I think Pat has you by about 4 years........If it's any consolation, I think I'm #3 at 58 years......but, I'm actually a 17 year old trapped in a 58 year old body..... [B]John W., [/B]Thank you - - my daughter says that I am full of useless information.......though I hardly call this useless! This group simply ROCKS - - inspires my socks off and makes me proud to be a part of it! BTW, more smoking rowing times and great job on the Bad BAD Burpee-containing WOD you did today.......Feel the Burpee Love....... [B]Terry, [/B]Great words of truth for us......Nice running times! [B]Pat, [/B]Rockin' job on "Linda". I have not tried that WOD at all yet, as my globo has just 4 45# bars and at least two or three are always in use. [B]John B, [/B]Congrats on the BS PR! Great work on the Cleans/Ring dips WOD! [B]Diane M, [/B]It is ALWAYS good to beat the youngsters! It's especially fun to see the looks on someone's face when they are say.....25 or so and you are like - 58 (like me) and you "dust" them! I'm not gloating here.......much.:D [B]Skip, [/B]Hope the rest day did you well and you are feeling less sore........ [B]Diane D, [/B]Hope you had a great day. [I][B]Take care all and have a great tomorrow![/B][/I] |
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[quote=Charles Pyke;643042]......... [I]Steve...Can you give me a few pointers on "rolling out" one's sore muscles? Big time DOM in my quads today. Can hardly walk down stairs (pretty funny actually).[/I][/quote]
Charlie, The best way is to use a "foam roller" - - the most common ones are 36" long, about 6" in diameter, and are white or black (the black foam rolls of the same dimensions are harder and have a purpose, but will probably be too painful to use for most people). If you do not have one, or have access to one, they can be purchased through many physical therapy offices or ordered on-line from vendors like Power Systems [URL="http://www.power-systems.com/"]http://www.power-systems.com[/URL] (w/f/s). They run about 15 -17 bucks. For the quads, place the roller on the ground (carpeted surface works best, so the roll won't slide) and lay on it, placing both legs together and allowing your full lower body weight to rest on the roll, with your knees just off the roll. Using your arms, pull yourself forward (leaving your legs/quads on the roller) and literally roll your quads over the roller until it nears your groin/hip crease. Reverse direction and do this slowly for several times, or until you cannot stand it any longer, whichever is shorter. Don't spend more than one minute to a minute and a half before resting two to five minutes. Repeat. You can use the roller for nearly any surface onto which you can place a sore limb, your back, abs, etc. I got most of my instruction from my physical therapist, so there is, I am sure, much more information out there with which I am not familiar. I hope this little bit helps though. Take care and feel better! |
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Today - 08/13/09
6AM group workout on the North Shore with Patrick WU: Stretching Experimental WOD #1 to evaluate drop-off in performance over several rounds: 4x Run 400m, 30 sec rest, 15 burpees, 30 sec rest Results: The burpees did not significantly affect my run times as they remained consistent throughout, but my burpees slowed each round. Discussion ensued as to whether the running was slowing my burpees or the run/burpee combo was slowing my burpees. Additional discussion ensued regarding the mental aspect of my running because the fastest I've run in past two days was yesterday when I was [B]determined[/B] to finish first. Experimental WOD #2 to evaluate drop-off in performance over several rounds: 2x 15 push-ups, 30 sec rest, 15 burpees, 30 sec rest Results: 15 PUs in 19 secs in the first round. After the burpees, my PUs were destroyed to a degree that we only did two rounds. Conclusions were obvious on this one. Ab work: flutter kick, sit-up sequences All in all, a fun and interesting work-out. [B]Pat and Charlie[/B]: Iron Chef - Battle Broccoli: [URL="http://www.fanpop.com/spots/iron-chef/videos/12504/title/iron-chef-broccoli-battle"]http://www.fanpop.com/spots/iron-chef/videos/12504/title/iron-chef-broccoli-battle[/URL] (WFS) |
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Diane thanks for the site. Cool doo!
Stephen, I figured out how to do "Linda" at the globo. One power cage or free standing brackets for benching. One bench on wheels. One bar. For the weights I did yestereday I kept available for ea. end: 2X 45 and 1 X25. It starts with 285: a 45, 25, and a 45. Strip one 45 off ea. end after the DL's for the BP. Strip the 25's for the cleans. Restack and start again. I just pulled the bench in and out as needed. Terry, "Linda" has got back ache tattooed on both arms and just above her cheeks! I am stiff as all get out today. Could be that by the latter sets my cleans were kind of coming to a near standing position and doing a hang clean. |
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[QUOTE=Pat Quigley;643385]Diane thanks for the site. Cool doo!
Stephen, I figured out how to do "Linda" at the globo. One power cage or free standing brackets for benching. One bench on wheels. One bar. For the weights I did yestereday I kept available for ea. end: 2X 45 and 1 X25. It starts with 285: a 45, 25, and a 45. Strip one 45 off ea. end after the DL's for the BP. Strip the 25's for the cleans. Restack and start again. I just pulled the bench in and out as needed.[/QUOTE] Pat, This is a great post. I was just sitting here trying to figure out in my head how I would do Linda in the gym. Good stuff! |
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Today
CFWUx3 6 mins. Of running on treadmill I did modified “Linda” I did 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift 150lbs. Bench Press 100lbs. Full Squat Cleans 75lbs. My time: 30:46 I always look at this before I start and think I am doing the weights too light because I am so far under what is Rx'd. I intend to blow through the work out in just over 20 minutes. BUT THEN I get into just the rounds of 8 and I am crushed and hanging on, hating every lift, especially the squat cleans, and I just fantasize about the end, the end, please let it end. Those full squat cleans right in the middle are as bad as any burpee. |
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Diane D.-
Great composition on your new Avatar. I would like to put one up that had that kind of artistic strength. It's cool. |
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Thursday 8/13/2009 ***Dating Sage***
“Dating Sage“ Five rounds for time of: 95-pound Snatch, 10 reps 15 Pull-ups 75-pound Thruster, 20 reps These are new movements...I've practiced the Snatch once before and never done Thrusters. I used a 15# weighted PVC. My time was 15:05. At least I'm pretty sure that's what it was! I am so ready for a rest day!!! |
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Chris...Hello. Please tell me you're not wearing AF PT shorts and a visi-belt.
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[QUOTE=Charles Pyke;643528]Chris...Hello. Please tell me you're not wearing AF PT shorts and a visi-belt.[/QUOTE]
No, Navy PT shorts and a visi-belt. :) Its required here any time you wear PT gear, even during the day. You can take it off when you are in the gym. We do CrossFit outside one of the buildings here and I normally take it off but that night we were doing 200m sprints as part of our WoD and its a pretty dark street next to that building. |
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