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"300lb tire flip for 40m. 1:06.(I beat the kids on this one!)"

Love that Pat.

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Welcome J.R
4/13
air squats
OHS 2x10@65
2x10@95
worked @ 110

WOD 20:00 AMRAP
100 jumprope
10 DL@85
10 HC@85
10 pushup
10 situp

8 rounds 20 jumprope

4/15 Games WOD #4
75 reps

4/16
9x3 bench press /w bands @ 100 and 110
5x10
green band tri extensions
ring dips

power cleans
3@135
3@155
3@175

m/56/180

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Good advice William, (I am definitely going to be scaling weight) for awhile as the wrist is still pretty tender.

Managed Thursday to do the "400m" Walking lunge WOD--17:30 (my Quads are still screaming today!!!

Highlight of the week was bringing my next door neighbor to the Box on Friday and he is going to start coming with 3 days a week!---5minutes of Cindy did it's magic!

Congrats John on signing up for the run! great cross training and you will amaze yourself and others of what you can do with CF as your base!

Have a Blessed Weekend everyone!

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4/17
re did the games WOD and hit 6 more reps for a score of 81
9 reps short of my goal of 90

m/56/180

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Haven't worked out since Saturday - Springtime cleaning, my fave --- NOT!

On top of that, throughout the day yesterday, my biceps became increasingly sore from the kettlebell swings. That's my only guess as I can't remember what else I did to make them hurt so much. As of yesterday afternoon, I could not straighten my arms. I looked as if I was always ready to start dancing "the Robot". Ouch...getting better and will be back at the box tomorrow.

I don't know if I'm hitting the exercises too hard or whether it's beginner's enthusiasm, but for two weeks now, one muscle group or another has been hurting. However, I've not been so happy in such a long time.

Many of you have probably seen this video, however I think it's worth watching again if you have, and if not...what a treat. Great athlete!

[URL="http://games.crossfit.com/features/videos/still-strong-67-claudette-hilliard"]http://games.crossfit.com/features/videos/still-strong-67-claudette-hilliard[/URL]

CROSSFIT ROCKS!!!

Have good WODS this week everybody!

W

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[QUOTE=John Burch;927169]4/17
re did the games WOD and hit 6 more reps for a score of 81
9 reps short of my goal of 90

m/56/180[/QUOTE]

You'll make 90. Keep working at it. The game WODs are no joke..When you start to get tired, just stop for a sec, regroup, think form and technique, and don't listen to those little naysayers in your head. Great job!

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04.18.11
Wendler 5/3/1. Month 3, Week 2
Bench Press Day

WARM
Run 1/4 mile
BP 5x135

WOD
3x170
3x195
7x220

CASHOUT/ASSISTIVE
12 Dips
12 GHD Situps
12 Pushups (feet raised)
:30 Plank

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great weekend.

friday shoulder workout w/sled and then zerker squats 1-1-1

265-280-290 (pr by 5 lbs)

then friday nite watched the canucks beat the black hawks

saturday total rest day

sunday was out for an 1 1/2 hike with wife and dogs to a park we had never been to before. after the first 1/3 came out of the woods to a soccer pitch that doubled as a dog park. did 3x40 yd sprints with my wife on my back. the dogs were looking at us funny.

kept going on hike and got onto an under developed bit of trail with lots of mud. just for fun i told my wife i would carry her through all the muddy spots if she wanted to keep going. great idea....if only i knew how many muddy spots there were.

i think in addition to the 3 40's i did i ended up carrying my wife close to 500 yds yesterday.

good thing she is in shape and only about 140 pounds otherwise i would be really hurting rather than just hurting today.

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[QUOTE=Cliff Miller;927361]... otherwise i would be really hurting rather than just hurting today.[/QUOTE]

LOL! A good day involves only minor soreness, so true!

Claw

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[QUOTE=Wilfredo Flores;927296]I don't know if I'm hitting the exercises too hard or whether it's beginner's enthusiasm, but for two weeks now, one muscle group or another has been hurting. However, I've not been so happy in such a long time.
[/QUOTE]

Wilfredo it's been almost 9 months since I started CF and without fail one body part or another has some type of soreness every single day. I love it... :D

Nice job by all. Rest weekend for me, I feel great today. Did some tabata work this morning on my own, no one showed up at the box for our 5:30 am class so I went back home and did a globo gym workout instead. Must say I missed my adrenaline pump this morning.

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[B]4_18_11 MONDAY[/B]
Rush 2112 was playing during this workout, Hahaha...
Repeat of 3/28, object was to get me tired first, kind of in a rush b/c coach had to leave early and needed to see my snatch.

Warmup

[B]Sn Press+OHS[/B]
15kg 3+6 (4)
25kg 3+3

[B]OHS[/B]
28kg/4 (2)
31kg/4
31kg/2
35kg/2 (3)
38kg (2)
41kg (2) had a miss here playing around at the bottom.

[B]BSquat[/B]
41kg/5
50kg/5
55kg/2 (2)

[B]Snatch[/B]
25kg/4 (4) these were actually ok. Legs burning but they were ok.

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Mobility for hips, quads, hammies.

Strength: Back squat: 5X235,270,305(7R)

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Post time to comments.

completed 2R in 14:00. Ran out of time. Jogged 3 lengths of work out wooden floor for 100m run.

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Pat - Great job on Lynne! & loved that you beat some of the youngsters on the tire flips!!

Wilfredo - I've learned CrossFit is a great leveler. Sooner or later there are WODs that blast you! It'll give you the toughness to finish that 4 Miler!!

Tim - Love that 400m walking lunges. Did that back in Sept & I was the 3rd one completing it! The next day, the WOD had 50 18" jumps that KILLED me!!
I was the last one done, But I got 'em!!

John B - So cool that you were able to increase the number of reps in the 2nd Open WOD 11.4!!

Cliff - Way to Rock it!!

[B]WU:[/B]
3 rounds

10 24" box jumps
10 jumping lunges
10 stink bugs
10 45# Good Mornings

[B]WOD:
[/B]1 mile run
100 sit ups
100 back extensions
1 mile run

30:15

[I]Brutal, especially the last mile.[/I] [I]The sit ups/back extensions could be broken up any way you felt.
I did 50 situps/25 [/I][I]back extensions[/I][I]/25 sit ups/50 [/I][I]back extensions[/I][I]/12 situps/15 [/I][I]back extensions/13 sit ups/10 [/I][I]back extensions. These got my back so tight, that it really took it out of the last mile!
Thank God for hot & cold showers!! ;)
[/I]

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perhaps i should have thought about today yesterday prior to having so many laughs with my wife.

tonite

8x2 back squat 185 with green bands. almost did not get them all done.

then 1 km run (more like a waddle) on the trails beind the gym with the dog.

keep up the great work everybody.

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4/18 Tax Day
Power clean 2@135 2@165 2@185

3x8 Good mornings @ 115

Reverse hypers 3x16 @59 3x16@70

2x10 windshieldwipers

WOD EMOM 15:00
3 back squat @ 135
3 bupree pullup

I worked at cleaning up my OHS and it did help a little, I need all the reps I can get after The DU mess in the first WOD,
Has anyone taken a look at Terry Dickman's Crossfit EXCEL web site for masters he has put together a pretty cool page for masters

m/56/180

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[B]Deb nice work as always![/B]

[B]4-19[/B]
1x7 Snatch
55#-55#-55#-55#-60#-65#-70#x...moved down to a trainer bar + 20# (31#total) to work on speed and technique which are both grossly flawed. I did close to a dozen really working on speed and drop and felt much better afterwards.

I wish so much that we had an OLY lifting class close by.

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Thanks William for sharing the pain! (you're a beast doing those box jumps the next day!! I was like a horse whipped slave the next three days)
Everyone else, keep up the good work!! Looking forward to following the 11.5 WOD!

4.19.11
Sun was out and 39 degrees (perfect for todays WOD)--"No more Scaling reps for me"!!

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions
(did Push-up) with hands on the edge of a 18" box to protect wrist. Found them no less hard cause (greater range of motion when chest was on the box)
rd#1-10:35 (some break between)--
rd#2-11:45-nearly a minute break in between rounds 2-3
rd#3-13:50
[B]Total-36:02 [/B]

This was a tough but good workout!!

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i would have hoped i would have learned something in the 49 plus years i have been around but nope.

got to the box to nite. wod was 5000m row. jumped on the erg pulled for a 250 m. and realized my shoulder would be really angry at me if i did the 5000m row. i asked my coach what he had in mind for me since i was out for the row.

he just smiled and said 2000m sled pull with 90 lbs go check what your last time was.

48:19 i say.

he then proceeds to say j.f. (who is late 20's early 30's, an alpine mountain guide and about 6 inches taller and 20 lbs lighter than me) did it last week in under 25 minutes you should be able to break 30:00 minutes.

no way i say but i will try my best.

29:49

damn near killed me but i showed him.:evilsmile

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4/19
wu
3x20 GHD backextension
3x16 reverse hyper @ 50
3x16 reverse hyper @ 100

WOD 4 rounds
75 jumprope
15 K2E
1 TGU @ 44

8:51

m/56/180

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[QUOTE=Cliff Miller;928015]29:49

damn near killed me but i showed him.:evilsmile[/QUOTE]

[B]LOVE, LOVE, LOVE IT!![/B]

[B]4-20[/B]

Trial run at 11.5

Toes to bar will be the gaiting factor for me. Any helpful suggestions are welcomed. :D

I managed the first round at 100# on the cleans, then dropped to 85#, struggled through the 10 attempts at t2b ended up more like k2e, then breezed through the 14# wall balls which shows tremendous progress with my strength.

We'll see what happens.

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For an old recovering dude, [B]Cliff[/B], you sure tearing it up!!
Nice work on the snatch [B]Michelle[/B]. Might be worth it, the thing w/Oly is, setup is diff. for everybody depending on your bodytype.

[B]4_20_11[/B]

Warmup: Run 400

PVC Snatch, stretch et al.

[B]WOD[/B]
21-15-9
Pushpress 95#/65#
Pullup
KB Swing (24/16kg)

[B]Modified to 15-9-6, 8:00[/B]
Modified because I'm supposed to snatch tomorrow. Pushpress easy, all legit like Nick taught me, swings easy, but pullups at 162lbs - what a difference, just terrible!!! Had to break them, got down to singles. Popeye arms after, WOD reminded me of Horrible Helen, but pushpress makes it sooooo much better. Pushpress always makes my shoulders feel better somehow.
My friend told me take a contrast shower you'll be fine to snatch! Geez, they suck. WOD felt darn good though...

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04.21.11

Wendler 5/3/1, Month 3, Week 2
OHS Day

WARM
1/4 mile run
OHS 5x45
Stretch

WOD
OHS
3x85
3x100
4x115 [B](F-5)[/B]

CASHOUT/ASSISTIVE
15 Jump Squats @ 45#
20 Presses (alternating front and rear) @ 45#
15 GHD Situps
15 Back Extensions

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Today we did pullups, weighted for those who have dead hang. Person assisted for those of us who don't have dead hang. This morning is the closest I've come to strict unassisted dead hang. I'm sure in another week I'll have them and be over joyed.

Deb you great on pull ups even if you did have to break them up!

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Michelle, looks like you've had a day where the goal was to focus on a single movement to mastery. Love those days--rare.

Strength: Bench Press: 5X 170,195,225. W. two bands added for dymanic resistance.
Assist: Weighted dips: 5X 35, 45, 55, 60.

400m of lunges. Record # steps and time: 150 steps and 7:29.

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Great work everybody!! Especially Deb & Michelle on the pull ups! As a friend of mine said, "I've got a 9 minute Fran, with 5 minutes staring at the pull up bar!"

Pat, you are awesome on those walking lunges!!

[B]19 Apr:

WU:
[/B]400m run
3 rounds of 10
push ups
squats
abmat situps

[B]WOD:
[/B]Skill day
worked on
Muscle ups
Handstands
Double unders

[B]21 Apr:
WU:
[/B]400m run
50 ft
-squats
-forward & back leg swings
-hip openers
10 push ups with arm raises at the top
50 ft
-high knees
-butt kickers
-broad jumps
5 inchworms (2 push ups)

[B]WOD:
[/B]4 RFT:
400m run
21 kettle bell swings, 1.5 pood
15 Blue band assisted pull ups

22:58

3-3-3-3-3 Backsquats

135#-135# with green band hung KB-135# with blue band held down by weights-135# with green band held down by weights-135# with green band held down by weights

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good one tonite.

3 rounds 130lb good morning to failure

8-10-7

200 sit ups

9:51

i am dreading tomorrow however

3 rounds 80 m. sled drag w/135 right into a 400 m. run. should be interesting.

go canucks!!!!:pepper:

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My pullups are crap now, gotta get my kip back, i'm forgetting to push away at the top, and getting not that many great ones, back to ok im up here at the bar, but chin not over. OTOH I think they help my snatch. Go figure.

[B]4_21_11 Thursday[/B]
stretch, barwork

Warmup
[B]Snatch[/B]
15kg/3
20kg/3
25kg/3
28kg/3
30kg/2
35kg ok
35kg bar was away
35kg ok
38kg
40kg easy! caught low and got right the hell up!!!
43kg miss, lost my setup off the floor. Ugh. Made me back off & work up
35kg
40kg ok
41kg ok
:mad:he stopped me. I KNOW can do @ least :censored: 45. He's probably figuring three steps forward, one step back... quit while we're ahead? I hope. I would go after that 43kg Saturday home or in the Shed; maybe. Thing is we don't have a real ladies bar or fractional weights.

[B]Backsquat[/B] still a lousy squatter
35kg/5
40kg/5
45kg/5
50kg/3 (6)
55kg/3 (6)
Stayed lite, working still on ATA w/chest up elbows forward not back, don't sit in the bottom. My hips STILL want to go back on these. It doesn't feel like my muscles working hard b/c its heavy. I'm told I cant squat worth a s---t.

Oh yeah. My coach said I'm just weak! AND, got in trouble for CFing, not supposed to do KB swings. He said they'll mess up my oly, NO SWINGS.

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Question:

I'm a little confused as to what I should do, my doc is telling me to take some time off: sprained ankle still a little sore, can't straighten my arms and my right shoulder is bothering me.

When I was younger, and dancing/teaching/rehearsing/performing, and taking daily class, I would get injured and keep going. That was well into my 40s, I feel I could do that now, modified of course. Doc feels, I'm not thinking this through. My thought is to go back to the gym ASAP, and let my body work itself out. Guys? Ladies?

W

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[B]Wilfredo[/B] that depends. Can sense your disappointment, since an upper and lower body injury rules out so much.

When Im sore, a good pull on the rower, get some blood flow going usually helps flush that away, and a WOD is ok. I would try an epsom salt bath for general aches & pains, seems to work.

But, if it were me, I'd be cautious with the sprained ankle no point making it worse. Shoulder bothering you how? Bursitis, joint pain, muscle pain, limited ROM or what?

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I don't press thru injuries anymore. I do exercise the parts that are not injured though. Yesterday is pulled something around the posterior delt doing weighted dips. I used much of the stuff from the Movement cert. to repair this AM. It's better but not gone. Since today was Deadlift day, I did have to worry about the shoulder. I even warmed up on the rower to check.

Strength: Deadlift: 5X 315, 355, 405.
Sissy Squat machine: 10X315, 400, 500.
Leg Press: 10X 315, 5X400.

Ran out of time and could not get to 2K row.

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04.22.11
Wendler 5/3/1
Month 3, Week 3
Dead Lift Day

WARM
DL 5x185
Stretch

WOD
DL
5x255
3x290
3x325

CASHOUT/ASSISTIVE
15 GHD Situps
15 Knees To Elbows
20 single arm k-bell swings @35#

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holy sh*t pat. i hope i can do what you did for leg work. great job.

wilfredo listen to your body and if it is telling you to take time off take time off and just work the parts that will allow them to be worked.

today sucked just like i thought it would

3x 80m sled pull with 135 lbs then 400 m run.

3:09
2:59
2:53

still do not feel great over 2 hours after finishing.

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[B]Saturday 4_23_11[/B]
At the Shed, the wod was 45/30/15 FS-DU so I weight trained, cuz my FS sucks. Maybe DU and deadhangs later.

Patience, I tried I really did. [B][SIZE="3"]I snatched 95# today!!![COLOR="Red"] PR[/COLOR][/B][/SIZE]
Finally! I would've done more, but I didn't want to get greedy, Nick said it doesn't count unless he sees it, and all the small plates were in use, would have had to go to 50+kg. Sensei Matt of Oak Ridge Dojo fame saw it, however!! :D


Warmup row 500

[B]Pushpress[/B]
25kg/5
30kg/5
35kg/5 (4)
[B]
Snatch[/B] I wasn't going to do this today, but what the heck.
21kg/3
29kg/2
29kg (4)
34kg (2)
39kg (4) one was a miss, didn't bring the bar in
43.5kg [B]PR[/B]
[B]
Front Squat[/B]
21kg/5 (2)
29kg/4
34kg/3 (2)
43.5kg/2 (3)
52kg (5)
these are getting easier. My throat hurts!

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Great job on the snatch Deb Thats a tuff move

Games wod 11.5 today, so so results gonna hit it again tomorrow

m/56/180

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Nice job, Deb!

04.23.11

MetCon Day

Run 1/4 mile
Stairs
10x120 up, then down
Run 1/4 mile

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great work, Deb.

Strength: OHP: 5X 125,150,165.

Met-con: 10 X (10 thrusters@65# and 10 ring push ups). Time ?

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[QUOTE=Deb Borbone;929171][B]Wilfredo[/B] that depends. Can sense your disappointment, since an upper and lower body injury rules out so much.

When Im sore, a good pull on the rower, get some blood flow going usually helps flush that away, and a WOD is ok. I would try an epsom salt bath for general aches & pains, seems to work.

But, if it were me, I'd be cautious with the sprained ankle no point making it worse. Shoulder bothering you how? Bursitis, joint pain, muscle pain, limited ROM or what?[/QUOTE]

I'm staying away from anything I have to use my foot for, which means just about everything, however have done some rowing and that has helped keep me, at least, feeling as if I'm not falling too far back.

The shoulder is an old rotater injury from way back, I hurt it at the gym, but didn't do much about it, and as you may know, one uses their shoulder a lot. So it's never really healed properly. I am more careful now, and warm up as much as I could. Did a few push ups and very light kettlebells to test..it was okay. But at this point willing to wait, until I feel my body is getting together again.

I just feel like I'm biting at the bit, rearing to go, and just as I get going, I get injured. Lesson learned: be smarter about it!

Happy Easter.

W

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[QUOTE=Deb Borbone;929327][B]Saturday 4_23_11[/B]
At the Shed, the wod was 45/30/15 FS-DU so I weight trained, cuz my FS sucks. Maybe DU and deadhangs later.

Patience, I tried I really did. [B][SIZE="3"]I snatched 95# today!!![COLOR="Red"] PR[/COLOR][/B][/SIZE]
Finally! I would've done more, but I didn't want to get greedy, Nick said it doesn't count unless he sees it, and all the small plates were in use, would have had to go to 50+kg. Sensei Matt of Oak Ridge Dojo fame saw it, however!! :D


Warmup row 500

[B]Pushpress[/B]
25kg/5
30kg/5
35kg/5 (4)
[B]
Snatch[/B] I wasn't going to do this today, but what the heck.
21kg/3
29kg/2
29kg (4)
34kg (2)
39kg (4) one was a miss, didn't bring the bar in
43.5kg [B]PR[/B]
[B]
Front Squat[/B]
21kg/5 (2)
29kg/4
34kg/3 (2)
43.5kg/2 (3)
52kg (5)
these are getting easier. My throat hurts![/QUOTE]

You're very impressive! Absolutely great work!

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Thanks Pat...working on being patient and smart about this, and not letting my ego get the best of me. I think that's already happened, that's why I'm on the sidelines so soon. However no sense if whining about it...hitting it this week again...but smarter.

W

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WOD

500 Bunny Hops 5x


Happy Easter Everyone.