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[B]2/19[/B]
[U]WU[/U]
8 punch bag flip 80lbs
5 hypoxic KB swings 5-4-3-2-1 35lbs
20 squat jumps
MP
Bergener warm up

[U]WOD[/U] - "[I]Play date with Grace and Helen[/I]"
10 rounds
3 clean and jerk 110lbs
15 wall balls 20 lbs
[B]21:13[/B] - slower time / heavier weight than last time

[U]Strength / Skills[/U]
Olympic lifting clinic by Beau Bergener (CF Balboa) and Jesse Gray (CFFB)
Snatch, clean and jerk

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WTG Jeff! Nice WOD Michael!! I would like that one... is it Grace & Karen? (they're gentler with their punishment, HELEN OTOH - simply destroys me!!!) Nice strength work, JJ & Pat... and Jeff C. good on ya, lots on your plate this year!


[B]02.20.2011-Sunday[/B]

P90x Yoga - ahhh needed that.

Off from weightlifting yesterday, coach wasn't gonna be there. (Got a link from USAW to watch the Nationals and I saw the other coach there. Saw a guy miss two snatches, then he tried from like, the second pull position?...miss! Nothing but Q's now about those lifts! I should try to learn more about this sport.:rolleyes:)
The rest was needed, shoulders are feeling pretty sore, and my one knee there's something with it. Rolled & balled everything out. My hip flexors/inner thighs get sore more than anything else with this lifting... shoulders I think Im used to them being sore. Sucks getting old, LOL!

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[B][U]February 20[/U][/B]
Ran 2.75 miles to pool
Swam 1,100 yds straight through
Ran 2.75 miles home

Kept HR in 130s mostly (crept into low 140s on hills on the run home). Didn't time myself. Too crowded in the pool today and just focusing on HR today. Felt very good.

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[QUOTE=Deb Borbone;904539]...Struggle with these as well Im no expert but I gotta believe the light weights CF uses in wods you're probably pulling high enough. FWIW the Oly coaches are teaching me, NO its NOT about jumping or pulling the weight UP quick as you can (you DO want explosive hip extension) its about [B]PULLING UNDER[/B] the bar as quick as you can. (he tells me a$$ down! a$$down! a$$down! - I drive them nuts!)...t.[/QUOTE]

Deb - good thoughts. My problem with the cleans is that I'm TOO slow getting under the bar. I've seen Oly lifters whip themselves to the final position, while I seem to take FOREVER to get there.

Jim - great job on the triathlon training. How do you keep your heart rate so low? During a run, mine usually gets up into the 150's & stays there till I'm done.

Pat - great job on the shoulder presses. That was the only lift I improved upon in the CrossFit Total WOD. (Was one of the few lifts the Doctor would let me do for a few weeks.)

Cliff - Way to go on the Front squats!!

[B]WU:[/B]

400m run
3 forward rolls
3 backward rolls per the Gymnastics WOD [URL="http://gymnasticswod.com/content/fri-0218"]http://gymnasticswod.com/content/fri-0218[/URL]
2 bridges [URL="http://gymnasticswod.com/content/sun-0220"]http://gymnasticswod.com/content/sun-0220[/URL] [I]VERY DIFFICULT!![/I]
3 Headstands
Tried some Pistol Progressions [URL="http://journal.crossfit.com/2011/02/carlpistol.tpl"]http://journal.crossfit.com/2011/02/carlpistol.tpl[/URL]

[B]WOD:[/B]
AMRAP in 15 min:
250m Row
25 Push ups

5 rounds + 250m row & 11 push ups

I was breathing REALLY HARD afterward, but felt good.

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2.20.11 Sunday Home Workout

Pullups (jumping)
Pushups
Abmats
21-15-9

6:27
Vast improvement over a month ago when I did 8:02. :D

Then some Rodney Yee yoga.

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[B]Thx, Deb B.![/B] Back Atcha!

02.21.11

Wendler 5/3/1 Month 1, Week 2
Dead Lift Day

WARM
DL
5x135

WOD
DL
3x215
3x245
7x275

CASHOUT
30 lunges
15 incline situps

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[B]2-20[/B]
5 rounds for time: 16:28
50' Walking lunges 35# barbell overhead
21 burpees
Rx'd

[B]2-21[/B]
Mary-20 min AMRAP
All weaknesses BOO!
5-box HSPU
10- box Pistols
15-band pull-ups
7 rds + 9 reps

I've been eating Paleo since starting CF in July, however I decided to compare my paleo to Zone blocking after not seeing significant scale/measurement changes over the past 7 months. Jeez I have been so out of whack eating half again as much protein as I need, one quarter of the carbs and a few handfuls too many nuts. So for me, for the next six weeks I'm going to be strictly weighing, measuring and blocking.

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2/21 WOD

5-5-5-5-5 High Bar Bar Squats
135-155-175-195-205
All pretty easy until I got to 205. Not sure I could have put up 5x215.

AMRAP 12 Min:
8 Medball Burpees
25 M Walking Lunges with the medicine ball anywhere above the waist.
7 rounds.

We started with abs-focused warmup, then 3 x 10 GHD sit-ups. Based on the rhabdo post today, sounds like our trainers are getting paranoid! Good, keep us safe and healthy. :) Only Augie and I with Traver, lots of entertaining stories in between sets. Went head-to-head with Augie the whole way, BS and AMRAP too. This was fun.

The Claw

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02.21.11

WU: Sampson stretches, Hammie stretches, Jump rope 10min, pull-up stretches

WOD: Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
(scaled bar to 35")
Time: 16:21 (shoulder felt better) yeh!! gotta love burpees!!:yikes:

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2/18
WU
3x10 air squat
10/7/6 pushup dips
GHD BE 2x20
Reverse Hyper 3x15@110
2x12 boxsquat wu@95
2x2 @115
3x2@135
7x2@145
Sumo style DL Wu 6x165 work 5x8@225/w chains
good mornings /w green band & ab work

WOD
5 cj @ 135
run apx 200m
4 cj
run
3 cj
run
2 cj
run
1 cj
run
6:35

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2/19
WU
jumprope
L sits
20 wallball 20#
Bench Press
7@95/w orange band
9x3@145 orange
bench/w bands
3x10 bent over row dumbells 50# ea
Sled Pull apx 200m X 3 @ 70#

WOD 5 rounds
10 push press @ 75
10 jumping lunge

m/56/180

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good luck w. the Zone, Michelle. I struggle w. this. I eat god stuff, just too much!

This is "de-load" week for strength--thanks goodness-

Mobility: squat for hold in down position for total of 5 minutes. there are brief breaks and then down again. bands for shoulder rotation work.

Back Squats: 5X135,170,205.

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Scale AMRAP for 12 minutes: 13 rounds+5 pull ups+10 push ups+6 squats. Avoiding any significant build up of lactate acid this week. Powerlifting contest this coming Saturday.

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Nice work Pat keeping your Cindy rounds at > 1 rd/minute. Good luck with the comp!

[B][U]February 21[/U][/B]
Swim 12x100 yds (~1:40-43 pace), 30 sec RIs
HR mostly in 130s

Wanted to do Kelly tonight. Hope to hit it tomorrow. I'll start reincorporating some 5/3/1 and crossfit into the schedule again this week. Hard to get back on track after my ski trip with work being so busy. I also want to try cindy again this week, although I will probably suck at it since I have hardly done any pull-ups in the past 3 weeks. Push ups should be ok and squats should be very strong though, so we'll have to see. Felt great in the pool, in part because there is no fatigue from crossfit or lifting. ;)

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[B]02.21.2011-Monday
Weightlifting FDU[/B]

The Nationals Junior link USAW sent; that lifter that I was so amazed at what he was clean & squat jerking, Pete. He went (he's my son's age!); he placed first in the 69kg - Snatched 115 and C&J 150...

[B]
Warmup:
100 DUs (40/30/30) & Powersnatch[/B]
I was told, weightlifters don't jump rope. But, I'm old, I need to be looser and have some blood flowing or my arms and stuff won't move till I'm thru with my first lifts... hiding out in the hall, stopped at 40 b/c had some gapers.

PSN
15kgx5x5
20kgx5 (one was a do-over)
25kgx3
30kgx3
33kgx1x3 The power stuff, cleans too - I still dont know how high w/bar, and where to sit to. Coach said no lower than 1/4 squat but I don't know how to be there.

[B]Clean & Jerk[/B]
25kgx3
30kgx3
35kgx2 (2)
40kgx1 (2)
44kgx1 (2)
46kgx1
50kgx1 (pretty good)
50kgx1 (2 - got stuck going s-l-o-w-l-y all the way down, he said I wasted all my energy and then couldn't hold my rack nice and get up. The people were yelling at me to make the lift, just like Crossfit. I guess they're getting used to me there)
45kgx1 (nice)
45kg clean

[B]Jerk (rack)
[/B]35kgx2 (6)

[B]Front Squat[/B]
35kgx3 (4)
[B]
Back Squat[/B]
40kgx3 (4)

My cleans were pretty good; I had a couple where my feet didn't land wide enough but didnt get hollered at for not bringing the bar in. And I racked finally on my delts!!! I've never full clean and jerked 50kg correctly! I was also told, weightlifters do not wear tank tops. Teeshirt! He made me chalk myself arms and chest. I hate tees b/c I sweat.

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Deb, really great reading about the FDU program. I'm impressed with both the coaching and your accomplishments. Very cool.
Jim C., your new pow shot avatar is making me green with envy.

2.21.11 Monday, Crossfit Morristown evening

WOD
10 8 6 4 2 4 6 8 10
Sumo DL HP 65#
Burpees
10:31 and my burpees were...lackluster. The SDHP's were good, formwise, and unbroken until the final sets of 8 and ten. Really need to start toughing out good burpees. I was at the back of the class again timewise...:(

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so i came to the determination that my coach does not like me anymore.

today's wod

using the zerker/front squat rack

4x8 weighted lunges (he told me he had wanted to try them out but did not get around to it)

95-105-115-135

then 3x25

air squats
20" box jump

7:50

i doubt i will be able to walk tomorrow.

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02.22.11

Feeling a lot of glute/hamstring soreness (right where I'm supposed to) from Wendler DL Day yesterday, so today just did something light and stretchy, get the heart rate and metabolism up in the AM, to work out some of the lactic acid. Looks like I've lost a couple of pounds (which could be due to anything) the first couple of weeks. But my experience with this protocol is with a reasonable, Paleo-ish diet, you can simultaneously gain muscle and lose fat.

Full Body Stretch

WOD
1/2 mile run
500m Row
7:54

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[QUOTE=Michelle Simpson;905980][B]2-20[/B]


I've been eating Paleo since starting CF in July, however I decided to compare my paleo to Zone blocking after not seeing significant scale/measurement changes over the past 7 months. [B]Jeez I have been so out of whack eating half again as much protein as I need, one quarter of the carbs and a few handfuls too many nuts. [/B] So for me, for the next six weeks I'm going to be strictly weighing, measuring and blocking.[/QUOTE]

Hey Michelle,

Not to critique, but I'm a huge believer in Paleo. And your post has me wondering what kind of Paleo you were following.

I know the Zone works for a lot of people, but I also think that Paleo is superior for optimal health because:

a) it's what our bodies are evolved to thrive on
b) it's completely about the quality of what you eat, as opposed to the quantity.

IMO, the optimal macronutrient breakdown with Paleo is going to be about 50/30/20 (fat/protein/carbs).

I think some people have a hard time truly, honestly keeping their carbs to 100 grams a day or less. I know I do and I don't drink alcohol and I do watch my sugar intake (even if I watch it go up as I eat candy every day after lunch!). If your carb intake is in reality over 150 grams a day (at 2k cal—very easy to do), you will have a very hard time losing any fat.

The beauty of Paleo is that fat doesn't make you fat; carbs do. Up your fat intake, seriously restrict carbs and it will force your body to burn fat preferentially. The other thing about Paleo is that it should include some Intermittent Fasting. This also triggers fat burning. I believe that Paleo works better when you do things like IF, eating coconut and avocado, selectively use stimulants like coffee pre-workout on an empty stomach, anything to tweak your metabolism to burn fat preferentially.

Look at the meat you're eating. Is it commercially raised (therefore hormone-injected, and having too much Omega 6 fat and almost no Omega 3), or grass-fed/wild caught (which has the optimal Omega 6: Omega 3 balance)?

Also, I think you are right that eating too many nuts (especially in addition to, or too close to, meals) can dramatically increase your caloric load. Also some nuts have better lipid breakdowns for Paleo than others.

Just saying, don't give up on it without seriously looking at how you're doing it. Have you read Robb Wolf's book? Mark's Daily Apple?

It works. And it is so good for you.

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[QUOTE=John Jaeckel;906406]Hey Michelle,

Not to critique, but I'm a huge believer in Paleo. And your post has me wondering what kind of Paleo you were following.

I know the Zone works for a lot of people, but I also think that Paleo is superior for optimal health because:

a) it's what our bodies are evolved to thrive on
b) it's completely about the quality of what you eat, as opposed to the quantity.

IMO, the optimal macronutrient breakdown with Paleo is going to be about 50/30/20 (fat/protein/carbs).

I think some people have a hard time truly, honestly keeping their carbs to 100 grams a day or less. I know I do and I don't drink alcohol and I do watch my sugar intake (even if I watch it go up as I eat candy every day after lunch!). If your carb intake is in reality over 150 grams a day (at 2k cal—very easy to do), you will have a very hard time losing any fat.

The beauty of Paleo is that fat doesn't make you fat; carbs do. Up your fat intake, seriously restrict carbs and it will force your body to burn fat preferentially. The other thing about Paleo is that it should include some Intermittent Fasting. This also triggers fat burning. I believe that Paleo works better when you do things like IF, eating coconut and avocado, selectively use stimulants like coffee pre-workout on an empty stomach, anything to tweak your metabolism to burn fat preferentially.

Look at the meat you're eating. Is it commercially raised (therefore hormone-injected, and having too much Omega 6 fat and almost no Omega 3), or grass-fed/wild caught (which has the optimal Omega 6: Omega 3 balance)?

Also, I think you are right that eating too many nuts (especially in addition to, or too close to, meals) can dramatically increase your caloric load. Also some nuts have better lipid breakdowns for Paleo than others.

Just saying, don't give up on it without seriously looking at how you're doing it. Have you read Robb Wolf's book? Mark's Daily Apple?

It works. And it is so good for you.[/QUOTE]

No offense at all!! My problem to date has been if asked "How much are you eating"...I haven't had it dialed in enough to be able to speak confidently.

I'm sure now after just 3 full days of blocking that my carb intake is way lower and my fat intake is way lower than either should be.

It has not been uncommon for me to have 2-3 of 6 meals per day that consisted only of protein and whatever fat that protein contained. So I have been eating more along the lines of 50 protein/30 fat/20 carbs

And to add insult to injury, I eat fruit maybe 1 serving per week.

I'm not giving up on Paleo by any means. As to alcohol, I drink very little. No more than 1-2 glasses per week and not every week. I have a free day once every two weeks.

I'm 5'8" tall and as of Sunday 169# BF 21#. I've gained 7# since starting CF but my pants are now loose and all of my lifts have been PR's. I'm not a scale watcher, but I feel in order to really progress I need to be more aware of the macronutrients levels I'm consuming.

Any/all input is greatly appreciated on this topic. Some of you may or may not now that I have lost 148# through diet and exercise and soul searching. I'm sure I've done some questionable things to my metabolism for putting it through that major weight gain and loss, but I'm confident that I'm on the right path with Paleo foods. I completely trust in that process, I just want to know that I'm working in the right direction.

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[B]2-22[/B]
Workout 3 x 5 deadlifts
175-185-195x-190-195x

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Thanks Jeff! Yes, the skiing was good that day! Deb, sounds like there's an interesting vibe (i.e. weight-lifters vs. everyone else) in the oly gym. I cringe when I hear comments like the jump-roping comment. Interesting debate on diets. I wish I had more time and patience to focus on diet. I don't think paleo will work for me as I ramp up the training volume and need more carbs. Hopefully a well-balanced diet and lots of exercise will work fine.

Cliff and Jeff, looks like you're doing some great work and overcoming your injuries quite nicely. :highfive:

[B][U]February 22[/U][/B]
[U]At Lunch[/U]
10 mins jump ropinig
10 mins stretching and mobility work
Running
2x1200 yds, 4x800 yds, 2 min RIs (treadmill at 1% slope)
Interval speeds were 7 mph, 7.5 mph, 8.0 mph, 8.5 mph, 8.5 mph, 9 mph
HR in 120s/130s during 1200s and mostly 130s/140s during 800s with a brief amount of time up to the mid-150s during the last 800
Stretched 5 mins

Felt pretty good, but my calf muscles are still kind of tight, so I took it easy and made sure I warmed up and stretched really well. I lost my "stick" for calf massages, so that's kind of irritating. I may need to buy a new one.

I had to work late tonight, so once again no lifting or crossfit. I will have to change that soon, as my training is becoming too unbalanced.

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02.22.11
WU: Jump rope 5min, leg swings, air squats/holds, PUx10
WOD: "Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
[B]13rds +3pull-ups[/B](first time for me to do the whole WOD RX) felt much stronger with the Pull-ups and in hind site I could have sped up on the Air squats-Last five rounds of Push-ups got pretty broken up and slow! Sure makes me admire the Elite athletes doing this WOD in the High 20's!

Thanks for the info on Paleo! and best of success to you in the Lifting Contest Pat!

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2/21
O/H Squats 6@45 1@75 1295 1@115 F@135
Good Mornings 3X8@95
AB Mat situps 30/20/20/20
4x15 DB press @50

WOD 5 rounds
500m row
15 T2B
8 Burpee
1 HSPU/
Then 500m row

2/22
WU3x20 GHD B-E
Reverse Hypers 3x12@100 3x10@120
3x10 Pullup

WOD AMRAP 15:00
300m row
15 Squat Clean @75
4 rounds
m/56/180

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[B]Johnny B, nice work on the OHS. That's my primary metric for shoulder and core strength and hip flexibility. And 135 is the magic number for me.[/B]

02.23.11
Wendler 5/3/1 Month 1, Week 2
Bench Press Day

WARM
1/4 mile run
BP 5x135

WOD
BP
3x165
3x185
7x205

CASHOUT/ASSISTIVE
11 Dips
:45 Plank

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[QUOTE=Jim Colby;906764][B]I don't think paleo will work for me as I ramp up the training volume and need more carbs.[/B] [/QUOTE]

Not to be a smart a$$, but it worked for your distant ancestors when they had to stalk and kill large game with spears, sometimes their bare hands, and they didn't have a lot of pasta, wine and bread to nosh!

Paleo is really not about macronutrient prescriptions or caloric loads.

In its purest form, it's about only eating those things that the human body is evolved to thrive on: whole, natural/organic foods, wild game/grass fed meat, green leafy vegetables, nuts, seeds, roots, mushrooms, coconut, some fruit.

No alcohol, grains, processed sugars, dairy.

Amounts can vary. Occasionally you fast. Because, again, that's what your ancestors had to do to survive.

In it's purest form—by it's very nature— it's really the optimal diet for human health, longevity, BMI.

That said, it's tough to follow to the letter. My diet presently is only Paleo-ish.

But, I used to have GERD symptoms, depression, horrible cholesterol numbers, pre-diabetic, skin problems. All pretty much gone with Paleo.

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2/23 WOD

Overhead Squats 3-3-3-3-3
75-95-105-115-115
I really wanted to get full depth on all reps, and didn't on the 4th round at 115, so I did 115 again to ensure full depth. This is a long way from my heaviest weight, but I need to work on full depth more than anything else now.

Followed by 5 rounds for Time and Reps:
1min max push press (95/65)
200m run
1min rest

14:30 and 69 reps. Not the toughest RFT I've ever done. The bottleneck was the 95# push presses. I did 18-15-12-12-12, and many of the latter reps weren't fully up. The weight just got real heavy after a bunch of reps.

The Claw

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I think the last thing I posted was "EVA" so

[B]2/19[/B]

"Annie"

50-40-30-20-10

DU's and Situps

12:39 Go to work on DUs.

[B]2/20[/B]

"Kelly"

5 Rounds for time of

400m run
30 Box jumps
30 Wall ball

as Rxd 28:02

[B]2/21 Rest Day[/B]

[B]2/22[/B]

5 RFT

45lb OH lunges 50'
21 Burpees

as Rxd 18:22 Hate burpees

Today "Cindy" shooting for 20 rounds.

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[B]2-23 "Affiliate WOD[/B]
We did this WOD 13 weeks ago, then again today.
12/1
10 squat cleans 65#
20 pushups
30 deadlifts 65#
40x3 single jump rope
50 35# kb swings
60 sit ups
70 air squats
13:22

Today 2-23
10 squat cleans 75#
20 push ups
30 dead lifts 75#
20 DU’s
50 35# kb swings
60 sit ups
70 air squats
15:22
I’ll swap 2 minutes for 10 more pounds and du’s all day long.

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[QUOTE=Jack Davis;906954]Today "Cindy" shooting for 20 rounds.[/QUOTE]

Go get 'em!

The Claw

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[B]2/23[/B]

"Cindy"

Sooo Clooose! 19 Rounds + 5 pullups.

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Jack, Nice work on Cindy!!! I am excited to have finally done the RX 20min and now have BM to work from (you guys all give me a ever expanding target)

Was planning on rest day today (but woke up at 0500) so I went to the Box instead of staring at the ceiling!

WU: Jump rope practice 20min (ordered a "Jump rope RX" rope today for motivation (LOL)
Leg swings, Mwod squat holds, Plank holds (3min), hollow rock holds (1min)

WU: 135x10, 225x5--squat holds
[B]WOD: Deadlift 3-3-3-3-3 reps[/B]
[B]225, 255,285, 295, 300[/B] (followed down and imediately back up) rest 1-2min between sets.

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[QUOTE=Jack Davis;907022][B]2/23[/B]

"Cindy"

Sooo Clooose! 19 Rounds + 5 pullups.[/QUOTE]

[B]NICE!![/B] :pepper:

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Tim great work on the deads and all the various exercises you are doing. Your core must be getting very strong.

Strength "deload" for Bench Press: 5X 105,125,175.

3rft: 50#DB thrusters 15R, 30 GHD sit ups.

Scales 35# DB's, and GHD sit ups to parallel. 6:38. This is a few minutes faster than last year. As I recall I used 50# DB's doing push press as scale. This was closer to rx. Still working on getting the butt down without a forward lean and throwing the whole exercise off. Also used a target for the descent. Coach Jake caught this deficiency last weekend and told me to go back to PVC if I needed to get the depth. Good form and function, I guess.

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Great Cindy Jack
Thanks JJ but I'm not too happy with my O/H Squats ( along with many other moves), I would say That Claw is the O/H squat master!


3x21 52# KB swings
Heavy Bench Triple
3@185 3@205 2@235 F on 3rd 3@225
Elevated pushups 30/25
Weighted pullups 3@45 3@55 3@62 3@82

WOD Ladder 10-1 pullup 1-10 pushpress @ 115
10:35
this ladder is Rx @ 135 but I have never finished at weight so scale to 115

m/56/180

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Jack - Woo Hoo on Cindy!!

Tim - Great job on doing Cindy Rx! Way to go on those Dead Lifts!

Michelle - Awesome job on the Walking Lunge/Burpee (Yay! Burpees!) WOD

[B]22 Feb

WU:
[/B]400m run
5 Forward rolls
3 Headstands
Gymnastics WOD
[URL]http://gymnasticswod.com/content/tue-0222[/URL]
BENCHMARK DAY:[LIST][*]Max REPS [URL="http://gymnasticswod.com/content/handstand-push-wall"]Handstand Push Ups Against Wall[/URL][*]Recover 2 minutes[*]Max TIME [URL="http://gymnasticswod.com/content/l-hang"]L Hang[/URL][/LIST]13 Handstand Push Ups
50 sec L Hang

[B]WOD:
[/B] 5 rounds of max towel pull ups in 3 min: 45, 45, 45, 60, 90 (Last 30 were jumping)

[B]23 Feb
WU:[/B]
800m run
2 rounds
10 push ups
10 air squats
Worked on forward roll per Gymnastics WOD [URL]http://gymnasticswod.com/content/forward-roll-floor[/URL]

3 Headstands with tucks

[B]WOD:[/B]
3 RFT:
225 pound Deadlift, 10 reps
150 single-unders


14:11
[I]Good work out. Tried to string the DLs in sets of twos, which was tough in the base Globo (They don't like dropping the weights!) Wanted to use 275#, but had an attack of sanity. 1 round of 10, definitely, 3, not so sure.
[/I]

[I]My single unders were bad, a sign of what I haven't been able to do since mid Jan - and it shows![/I]


[I]Got a pair of 45# bumpers, now I can do more at home!!:pepper:
[/I]

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2.23.11 Wednesday

Warmup
30 seconds each, 2 rounds
High knees
Jumping jacks
Butt kicks
Squats
Burpees
10 Pushups

Louie Simmons
3x6 dead lifts on 45 seconds, 135 pounds
2x12 box squats on 45 seconds, 120 pounds

WOD
Death by 10 meters
I made it to 14 rounds.

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Thanks everyone for the encouragement! CF does for sure get in your blood! I just love the "measurable progress it offers! We are our own competition and I like the battle (as hard as it is) I am so thrilled to be a part of such an exemplary bunch!! Pat, I am for sure getting stronger and finally after identifying the major areas impeding my progress and working to correct them I am seeing tangible results! (I look forward to being able to put heavier weight overhead! Expecting another awesome contest for you this weekend!!
William, Seems only a short time ago when 300lbs was glued to the floor (I am shooting for 350# 1RM PR by April 1st. (by the way that Gymnastic WOD HSPU demo Video was the very best I have seen) thanks for pointing us to it!!

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Ditto what Tim said. I find coming here and posting my wod's with others helps me stay accountable to me first and foremost and then sharing with you all gives us all that sense of community that is so great about CF. You guys should have seen the look on hubs face when I told him I want a 35# barbell for my birthday this year. :rofl:

Warm-up was 3 rounds
Samson stretch walking lunges with hands clasped over head
10 14# medicine ball cleans
10 push ups

Workout:
For time: 24:18
Row 1K
50 1-arm dumbbell snatches @ 10#
Row 750m
35 1-arm dumbbell snatches @ 10#
Row 500m
20 1-arm dumbbell snatches @ 10#
Rx'd weight on the snatches was 40#m/25#f and that was just too much weight for me at this time. It's sure given me something to work toward.

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2/24 WOD

6 Rounds of this progression for load:
Power Clean from the Floor
Hang Squat Clean
Squat Clean from the Floor

115-125-135-145-155f-155f
Was able to power clean 155 on 5th round but failed on HPC and squat clean, and then I was able to power clean and HPC 155 on 6th round but failed on squat clean. Lots of other failed reps at 155 in there too. This is starting to bug me that I can't consistently clean more weight. I'd like to be able to do bodyweight without too many failed reps, and I'm not quite there. :ranting2:

Followed by AMRAP 15 Min:
5 Handstand Push Ups
10 Knees to Elbows
15 Medicine Ball Cleans

6 rounds. Used two pads for HSPU's for most of the rounds. Wasn't able to get full ROM with just one pad.

The Claw

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3 x CFWU

Deadlift 3-3-3-3-3

225-250-275-300-315

Felt good but didn't want to push it.

Jim, Cleans will come. To me that is the lift that once you get it, really get it the weight just explodes.