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For time:
1 Clean and jerk (155/95), 1 round of “Cindy”
2 Clean and jerks (155/95), 1 round of “Cindy”
etc etc…
10 Clean and jerks (155/95), 1 round of “Cindy”

I did 85#'s. Had thoughts of going higher but found those 55 clean and jerks a bit daunting. I think I will try 95#'s next time.

16:49

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10/10
wu jumprope

Front Squat 95/115/135/155/185/205
3x8 @ 95 good mornings & O/H squat
2x10 Reverse Hyper GHD situps and Bacx Ext

WOD 15:00 AMRAP
400m run
15 55# KB swings
7 Burpees

4 rounds + 400m run

m/57/180

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Hey Peoples -

I'm back! I know, most of you probably didn't notice I was posting anymore. I wasn't. Chiefly because I was having so much trouble with trying to change my password, it was just too frustrating. Nonetheless, I was able to fix it, and here I am again. And happy to be back.

I've been doing WODs but it seems dumb to try and list them all now. So I'll starting from scratch. I'm happy to read that you are all well, still working hard, and getting stronger.

Question: Has anyone on here participated in the Open, because I think I'm going to try it. Just would like to read some of the experiences you had.

Later

Wilfredo

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Hi All,

WOD:

"Whitman"
7 rounds of:

15 Kettlebells - 1.5 pood
15 Power Clean - 95#
15 Box Jumps - 24"

Time: 38:39 Rx

I'm glad I Rx'd this time, but it was 7 mins slower than the last time I did this, which was about 1 1/2 months ago. Last time I did it with a 20" box, I don't know if that had anything to with it. Honestly I'm just happy to have gotten through it.

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10/11 WOD

”Nicole”
AMRAP 20
400 M Run
Max Pull Ups
(Your score here is the number of pull ups that you end up with when all is said and done)

79 (25, 13, 11, 12, 10, 8). This is 4 off my best from last year, but I did only 6 rounds this time, not 7. Twenty-five pull ups in a row to start is close to, if not is, my best.

Claw

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John B - Great job on that AMRAP!

David - That C&J + "Cindy" WOD Looks brutal!! Awesome time!!

Claw - Dude! You went all out on that 1st round of Nicole!! (Boy do I HATE that WOD!! ;)) Way to go!!

Wilfredo - Welcome back! I feel your pain about the board!! A bunch of us did the Open! My Box did most of the WODs about a month afterwords. My goal was to up my game a little! I stunned myself by doing 2 sets of 30 double unders! I'm planning on doing it next year!

Great job on "Whitman"!

[B]WU:[/B]
10
In and Outs
Scapula Shrugs
Around the worlds (2x)

[B]WOD:
[/B]1-1-1-1-1 Weighted pull ups 0-5.8#-11.6#-16.4-22.8 (f)- 19.6

20 Min AMRAP:
20 135# Deadlifts
20 45# Squats
10 135# shovels
10 45# Weighted Sit Ups

3 rounds + 20 Deadlifts+ 16 Weighted Squats + 5 weighted Sit ups
[I]Brutal!!

Found out that a buddy of mine, 62 years, had sharp pains Sunday. Turns out he had Diverticulitis ([URL]http://en.wikipedia.org/wiki/Diverticulitis[/URL]). Pretty serious stuff. My Dad had it 30 years ago & is still going strong. My bud will be in the hospital about a week & probably won’t be in the box until next year. This will be a tough row to hoe, but the good thing is he’s in great shape since CrossFitting!![/I]

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[B]Shovels??[/B] what are shovels??

[B]10_11_11 Tuesday[/B]
Coachless.

Warmup

[B]Power Clean from Hang (below knee)[/B]
25kg/4
30kg/3
35kg/3
42kg/2
42kg/4 (realized the last set was supposed to be 4)
48kg/2 (2)

[B]Clean & Jerk[/B]
35kg/2+2
40kg/2+2
45kg/2+2
48kg/2+2
52kg/1+1 (2) (I missed 2nd jerk in 1st set, dipped forward and same as when the neighbor+dog appeared, lost my coordination!)

[B]Backsquat[/B]
35kg/3
45kg/2
52kg/3 (3)

[B]Snatch Press+OHS[/B]
35kg/3+1 (3)

[B]Kicking a$$ and taking names![/B] I didn't miss one clean or squat - B-b-b-bbounce! Justin said I'm rushing & shorting my 2nd extension.
Apparently the programming is working on full extension and overhead now. I have snatch jump from hang above knee next workout (never done, not snatch pulls), also in this cycle very light drop snatch, and good mornings (OMG, my housemate is already scared of my glutes & hams!!).
The snatch press-OHS finisher? I laughed!! Easy peasy!!! These used to make my cry at night....

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Kudos to everyone here. Deb and William, your narrations FIRE ME UP. I read your stuff and imagine myself doing what you are talking about. The next thing I know, I am out in the garage trying to do what you were talking about. I will get that snatch working. Keep posting, keep narrating. I WANT INCREASED WORK CAPACITY!!! Better pain free movement. Q-U-A-L-I-T-Y is life! :pepper:

"Ran" a 12:30 mile this morning to "wake my body up" as a few athletes said on the Behind the Scenes at the Games videos.

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I’ve been reading this thread for a while now and I am very impressed with the drive, fortitude, and high spirit that members in my age group continue to display. :notworth:
I just wanted to chime in and let you all know that this 50 yr old and his 20 yr old daughter will be doing our first Spartan Run this weekend in IL.
[url]http://www.spartanrace.com/#[/url] (W/F Safe)

I am looking forward to a fun and exciting time. Outside of my regular Crossfit training and Firefighting training, I have also been specifically training for this. Wish us luck. :D
And continue to fight the good fight. :highfive:

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Thx William. I'd like to try the open. In fact have expectation to do so, unless something come up. Like my lack of strength and endurance. :)

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Peter good luck on your race. Post up occasionally!

Deload bench press: 5X95,135,185,225.

WOD: 7RFT 400m run + 29 Squats of 135#.
Scale Row 400m + 12 Squats for 4R.

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William: Thanks for the encouragement. Nice AMRAP. I need to google 'crossfit shovels'.

Welcome Peter. Best of luck in your upcoming race. I am trying to get my daughter involved but she's a bit reluctant. Only 13 and worried about her mani/pedi. Hope you post your logs here.

Nice to meet you Wilfredo.

9/12/11

Back squat 10×2
Then…
3×5 Barball step ups 24”/20″
4x20m sled sprint
Tabata GHD sit-ups
Max distance ball throw 20/14

I squatted 175. Not my strength but didn't hurt myself and think about set#4made a bit of a breakthrough. Felt as if I was keeping the weight over my heels and not leaning forward. A good exercise.

Following that the step-ups with weight were a real challenge. I thought I would use weight but just did the 45# bar. Just did regular sit ups as the GHD hurts my back (forgot to count) and tossed the 20# ball 19'5". Fun WOD

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[QUOTE]Better pain free movement. Q-U-A-L-I-T-Y is life! [/QUOTE]

20 min. hot as I can stand it bath w/Epsom salt + 2 shots Jack Daniels or a glass of wine + foam roll, lacrosse balls, stretch = better pain free movement (in Debbie Weber World).
contrast showers work great after a hard workout, but HATE the cold in the cooler months. And, the JD/wine probably isn't paleo, but lifes too short. :p

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Folks, We did "shovels" after the Dead Lifts where we took one of the plates off one end and picked it up in a "shoveling" position and lifted the weighted end over an object such as a parallette. Brutal!

Peter - Best of lick with the Spartan Race! I've been following the WODs on FB!! Looks awesome!

Deb - [QUOTE]...the JD/wine probably isn't paleo, but lifes too short. :p[/QUOTE] [B]SO IN AGREEMENT!!:D[/B]

Got to the box and the building was closed due to plumbing work! :mad: Ended up doing the WOD outside!

[B]WU:[/B]
400m run
Arm Circles
high knees
Butt Kickers
Sprints
inch worms

[B]WU:[/B]
“Tabata Something Else”

Push-Ups (8)
Air Squats (15)
Sit-Ups (9)
Burpees! (Yay! Burpees!) (5)

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AMRAP 2min
Double unders
AMRAP 7min
8 KB Swing 55/35
4 Chest to bar pull-up
AMRAP 2min
Double unders
AMRAP 7min
8 KB Swing 55/35
4 Chest to bar pull-up


I did single-unders and 45lb KB 221/6/208/6

The pull-ups were a bear. Did them without a band but didn't quite make it to my chest on each and every one. Need to work on those fellas :shrug:

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back after a thanksgiving break of a couple of much needed days.

interesting unintentional food experment saturday nite during thanksgiving diner with friends. i thought i would "treat" myself after diner to pumpkin pie which led to a slice of pecan pie.

that was the first sugar i had had since the start of august. i did not feel good until tuesday morning. head ache and gut pains. not doing that again. in a weird way i am glad that this happened to me. it just reinforced the fact to stay away from sugars and keep eating clean!!

tonite weighed my self at the gym. 219 lbs. first time under 220 in at least 10 years.:pepper:

tonite dead lift 3-3-3

295-315-320

then 15 rounds of
3-bamboo bench press with 12 kg-kettlebells hung by red rubber bands on the bamboo plus 10 - 20lb slam ball

11:12

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David - Feel your pain! Since we got our pull up bars back (Best one on base believe it or not!) I've been feel how not doing pull ups has trashed mine!!

Cliff - Sounds like you had a great Thanksgiving! Forgot that you folks celebrate yours about a month earlier than we do! Hear you on those pies! My weakness in Mince meat is my weakness. Wonder if that's consider Paleo...? :D Congrats on the Weight loss & your DLs are lookin' good!

[B]WU:[/B]
300m run
3x10-
Pull Ups
PVC Overhead Squats
Push Ups
8 lb slam balls
supermans

[B]WU:[/B]
3-3-3-3-3 Overhead Squats

[I]Worked into these, 10 @ 65#, 6 @ 75# Then:[/I]
95-115-135-155 (f)-145(f)-140(1)
[I]Didn't hit my PR, but felt my form was MUCH better than the last time I did this in August. AND my right knee didn't bother me as much this time. One key was focusing on "being tight" in the core during the move.[/I]

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[QUOTE=William Hoogsteden;995273]
Cliff - Sounds like you had a great Thanksgiving! Forgot that you folks celebrate yours about a month earlier than we do! Hear you on those pies! .[/I][/QUOTE] Happy thanksgiving! I was really confused until I saw Williams comment above.

Slow workout week.


Tue 55lb kettle bell swings (5 left 5 right) x 3, 5 two hand swings then gobblett squats. rest abit then do that for 3 rounds.

Thurs Aikido

Friday Gertrude (Fran's evil twin) back squat 135# pull ups. 21,15,9
14 minutes did squats and pull ups 11 & 10, 8 & 7, 5 & 4

Also did 135# front squat top position hold, to get the elbow wrist flexible
keep core tight.

Plan on repeating Gertrude weekly or once a fortnight to get time down.
Also going to repeat deadlifts often.

I think this log is very motivating, every one else showing strong numbers.
Maybe logging will keep me honest.

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I would like shovels!!!! Nothing hits my mid back like that. Maybe Tbar rows.

[B]10_13_11 Thursday[/B]
Warmup (wallballs)
[B]
GPP[/B]
side lunges w/ball
wood choppers w/ball
russian twists w/ball
ugh.

[B]Good Mornings[/B]
30kg/4 (3)
[B]
Jerk From Rack[/B]
25kg/3
30kg/3
35kg/3
40kg/3
45kg/2
50kg/2 (3)
54kg (3)

[B]Snatch Jump from Hang Above Knee[/B]
25kg/4 (3)

Happy with all of this!!
Weird times. NICK was on my platform. Snatching & squatting. I finally saw him miss a snatch (back). So I was on Oak's usual, between Oak and Andrew, in front of Danica Haos and Rito was on the blocks when I started. Oak was front squatting like 170, she was Pcleaning 97 like air (she SAID it was heavy, it didnt' look heavy). Nick think she can snatch 97. Amazing things I see there all the time, and lot of stuff I dont understand (NJ/FLA powerclean??) And I was doing these tiny weight jerks, in the middle (I hate the middle platform b/c no where to pace - Nicks students not allowed to sit - and I feel like Im always in someones sightline). Anyway, I used a squat rack.

Geez the music in that place!! The outlaws, green grass & high tides??? Then the doors, and cream... kept expecting to smell a hash pipe! Dan got there later so no BPM :(

I figured out that the reason my shoulders hurt on the light jerks is because I don't take them seriously racking them, because, well, they're light. Duh!
Also realized that when I've struggled w/the jerks that s/b easy for me, I'm not depending on my rack enough. Of course its EASY on the block or rack, to rack it nice, and I have to depend on my rack w/the heavier weights...
Some of these I nailed SLAM! I had a slight pressout of one of my 50's. And he told me again, get UNDER, you're strong that you press a little bit with your arms, DON'T do that. EXPLODE UNDER, lock it harder. I missed my last 54 b/c he was making me think about my split, faster lower wider lock, blah blah, and I messed up my dip/drive.

Timing is no issue at all now, with the 1-2-THROW. And my new jerk and snatch cue is going to be [B]Pop, Drop and Lock it.[/B] He was telling me split longer (wider) and lower. So working on that, exploding under low, seems like as I practice more I get better.

Since this has nothing to do with shoulder strength per se, why do my shoulders get so big when I do these? Im noticing that the reason people in the globo are staring must be b/c my shoulders are HUGE (its dark early now, caught a sight of myself in the window, my shoulders look like a boy!)

I also realized on my 54kg, I was lowering to re- frontrack them with no problem. He was watching me do it. When have I been able to do that?? I must've gotten somewhat stronger.

Thinking of maybe adding in some incline bench b/c I dont have much muscle up there, maybe helpful as far as a platform to throw off?? There was a boy I watched benching, felt sorry for; he was built oddly, kind of tall but his build remind me of a tall condensed sans serif font, everything all the same width but long up and down, kind of build that when they walk you NOTICE they bob up and down? Pigeon chested, when he benched (it couldn't have been even 100#) his ribs was so small!! It sounds perverse but when I left he was on the pullup station and I kinda wanted to see him w/no shirt to see if he had those wings in back.
Oh yeah, I wrestled the dog!! Playing w/him, kind of cross body ride, and then somehow I got him in a scissor hold? He couldn't get out, he cried! That never happens. Hoping that means my legs are getting a little stronger, 51yo lady can beat a 70# wild a$$ dog. One word: claws!! Wonder if my housemate would let me try a flying armbar on him?? LOL

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[QUOTE]
Also did 135# front squat top position hold, to get the elbow wrist flexible
keep core tight.
[/QUOTE]
are you letting go of the bar? (I forget to do that sometimes, when I clean. duh). And elbows up high as possible, can try using the ball on your lats/back/upper scapular area. You might try putting a heavy bar in the rack, and THEN stretch your rack on it, with a helper... that's what helped me.

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10/14 WOD

AMRAP 5
5 Deadlifts (185#/135#)
10 Box Jumps (24#/20#)
3 Minutes Rest
AMRAP 5
5 Push Press (95#/65#)
10 Knees to Elbows
2 Minutes Rest
2 Min Max Burpees

5 rounds + 5 deadlifts as Rx'd
5 rounds + 1 push press as Rx'd
25 burpees

Really liked this one. Set out at about 80% max effort and kept it up whole time. Push presses surprisingly easy, K2E's surprisingly slow and tough. Huge class! Fielding had his hands full coaching. Each person required two bars and a bunch of plates, so we went off in heats, women first. Men finally got started about 6:50, meaning we ended about 7:10. I had an 8 am hearing, so I had to race through the shower to meet my client at the hearing. Did not even have any coffee! (Having my first cup now. A lack of coffee is to a hearing what the weight vest is to Murph. :rofl:)

Claw

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very light day for me. Some light dead lifts. Then as part of a WOD for group: 6X5 clean and jerks with pull progressions in between. I work up my sweat so I left for the day.
Went to my sports medicine doc to evaluate one knee. Knee cap tracking issue. Recommended very short range summo type exercise on leg press machine or standing w. heavy band or holding heavy db's or kb's. Short quick break in the knee and then slow up for 5X10 daily for a few weeks. This problem started over four weeks ago when doing back squats and I wasn't warmed up or stretched enough. I am competing tomorrow regardless. I just may have to change my goal due to a light back squat. My goal was to break 1200 lbs across the three lifts. Oh well, we'll see.

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Tuesday through today: Backpacked the Appalachian Trail from Sheffield Mass. to Falls Village Ct. Great foliage. Stomped up and down Mt. Everett, Bear Mt. , Lions Head, and Prospect Mt. Camped out at Gilders Pond, Riga, and Limestone shelters. Great exercise, both physical and mental.

With 50 pound pack, did the equivalent of a zillion squats, lunges, step ups and box jumps. Endurance WOD. :)

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[QUOTE=Jim Cordes;995443]... Did not even have any coffee! (Having my first cup now. A lack of coffee is to a hearing what the weight vest is to Murph. :rofl:)

Claw[/QUOTE]

You mean like not being able to breath & you body moving SO DAMN SLOWWW!!!?? :D

Pat - Best of luck in that meet! Be CAREFUL!!

Perry - I'm SO jealous! Haven't been on the AT in Decades!! A great WOD!

[B]WU:[/B]
40ft
Burpee (Yay! Burpees!) broad jumps
Inch worms (1 Push Up)
PVC pass throughs

[B]WOD:[/B]
4 RFT:
30 Lunges
40 AbMat sit ups
10 24" Box Jumps
10 205# Deadlifts

20:14

[I]Tough WOD. It was kind of made up by adding the BJs & DLs. Felt good that my bar speed during the DLs were good & I tried to keep them at least 5 in a row.
Also did step down from the Box Jumps, which meant I didn't have to reset each time which helped my consistency ALOT!!![/I]

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perry...have not been on the AT in 25 years but the week i did spend on it is firmly anchored in a favorite memories spot in my head. it is on my bucket list to hike the whole thing....

even though we humped upwards of 20,000 feet of drywall today the other 3 guys i was with were fantastic to work with. i have never laughed so much while doing something as physical as today was. it really did not feel like work so it set up a great nite at the box.

lite warm up run and strech

then 21 -95 lb f. squat
21-25 lb dbell bent rows
15-225 dead lift
15-25 lb dbell bent rows
9-135 lb f. squat
9-25 lb dbell bent rows

5:06

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[QUOTE=Perry Dean Freedman;995554]Tuesday through today: Backpacked the Appalachian Trail from Sheffield Mass. to Falls Village Ct. Great foliage. Stomped up and down Mt. Everett, Bear Mt. , Lions Head, and Prospect Mt. Camped out at Gilders Pond, Riga, and Limestone shelters. Great exercise, both physical and mental.

With 50 pound pack, did the equivalent of a zillion squats, lunges, step ups and box jumps. Endurance WOD. :)[/QUOTE]

This is exactly why we do our WOD's!

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For time:
700m Run
50 Toes to bar
700m Run
50 Pistol squats
700m Run

I modified with 700m rows as my calf is bothering me and did a modified pistol squat with my foot wrapped around my ankle, more like a 'grenade' squat. Time of just under 20'.

There is a regional masters competition today. I am going to go out a cheer on my mates from my box. Who knows, if I stay healthy and keep it up I might be there next year. :rofl:

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[B]10_14_11 Friday[/B]
walk 2 miles

[B]10_15_11 Saturday[/B]
warmup

[B]Power Snatch From Hang[/B]
25kg/4
30kg/4
34kg/4
38kg/2 (2)

[B]Snatch[/B]
35kg/2
40kg/2 (4)

[B]Snatch Pull from Hang[/B]
45kg/2 (3)
[B]
Drop Snatch[/B]
30kg/3
35kg/3
40kg/2
[B]
Back Squat[/B]
35kg/3
45kg/2
50kg/2 (4)

Tough one today.
Very tired, adductors/hams are sore as anything since Tues.!! PMS week, everything's magnified and/or the programming is diff. I should have soaked & stretched or contrast showered last nite.
A guy I met at that meet sent me video of my lifts, all except the first snatch (which was probably my best one, rather have that missing, learn more from crappy lifts). Very happy, I learned a lot from them. Noticed I've been backsliding into arm pulling, that's why my hips aren't thru b/c Im half pulling w/arms and not extending. I bent my arms in my snatch miss! (arms bend power ends) and then I arm pulled it!! lol. My coach would've redlighted it. Weird thing I realized, I FEEL when I mess something up now, then I hesitate thru the whole rest of the lift, should pbly just dump from now on. I struggled today w/ misses in the snatch today, readjusting to having loose arms and leg pull. Last couple sets at 90# snatch was back to feeling the bar go up w/little effort - need to get some consistency. And too docile.

Vids, laugh yourselves silly (HOPING next year I'll laugh at these - all WFS)
2nd attempt, 44kg (Ive snatched this in my sleep, critical mistake here, bent my arms no leg pull, and slow as hell, still 2 whites)
[url]http://youtu.be/7Wl86rnXnkY[/url]

3rd attempt, 46kg (clarked this one, my coach said pull the hell out of it, and well, I did :'(
[url]http://www.youtube.com/watch?v=HnifkxVVVoA[/url]

Clean & Jerk (these are all light weights to PC for me)
Opener 50kg
[url]http://www.youtube.com/watch?v=hrdLabRpDjk[/url]

2nd attempt 54kg
[url]http://www.youtube.com/watch?v=1OTXBJazyUc[/url]

3rd attempt 58kg (dunno why I pressed it out, shoulda dumped!)
[url]http://www.youtube.com/watch?v=UX-gAS0tkoU[/url]

and oh yeah, I was shaking I was so nervous at that meet! LOL
I have to post the vid of the award, what the hell I look like a giant there!! Im even taller than Pete :(

Not one other lady was in their 50s. They were all 25, I think one was 42.

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Calves and quads so engorged from 4 days of climbing and hiking, made working out today very hard.

Guys: I greatly recommend hitting the trail for a few days with a heavy pack. Besides thickening up your body and pushing your pain threshold, it puts every day life in perspective. A bed is a luxury. A coffee maker is a luxury. You get the point.

5 rounds: 5 reps of dead lifts @ 235; 5 reps of presses @ 125; 20 double unders.

Finished with 10 reps dead lifts @ 185 and 12 presses at 95.

Core routine.

Maintenance: 4 sets of scapulae raises @ 20 lbs for shoulders; 4 sets of dumbbell wrist curls @ 40 lbs for elbow tendinitis.

I expect tomorrow, I will feel back to normal.

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Deb - You're a rockstar!! Those were great videos!

[B]WOD:[/B]
3RFT:
50m swim
25 Push Ups

5:54

[I]5 seconds clipped from Monday! I'll take it! :D[/I]

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3 rds for time

800 M run
25 burpees
25 Kb swings, 45#

35:59

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Deb

Congrats! Great videos and good for you putting yourself out there in competition. I can see from your videos and your posts just how much effort you are putting into this and it shows.

I just went to the masters competition in crossfit in my area. I am inspired by you and seeing my competitors....I have one year to train!

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Deb Congrats I like your vids, Like David said you put in a lot of hard work, also think it is great that like you say you were the only one over 50 in the meet
But there you are bringing it to them, I always think of what Terry Dickman once posted
"We don't quit playing because we get old, We get old because we quit playing"
I love that one and it seems so true

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Deb, very nice work. Thank you, truly inspirational.

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Deb, looks like you had great day. It is interesting how being on the competitive platform creates it's own reality. I sometimes crawl so far into myself that I am not listening to those around me or the judges! The only lifts I did not "make" were due to technical flaws in form. Every lift got from start to finish. Yet, mistakes in listening or form cost me a better outcome yesterday. The meet turned out to be a local meet in a new powerlifters gym sanctioned by federation new to the state. There were only 8 competitors. All male all under 35.

I blew all three benches: moving foot, rack without a signal, and press from the chest before the verbal command was complete. Weights lifted were 283, 295,295.

Back squat completed was 418 and 512 for the dead lift. I had two "hitches" on a dead lift of 524. They let me stay in the competition for the dead lifts due to the size and intent of the meet. BS and DL were pr's. Total for the day was 930.

I got an invitation to join the group on Saturday mornings and work on the technicalities. This is something their team does every Saturday.

Happily, I experiences very little knee pain. The exercises that the sports medicine doc gave straightened out the knee cap tracking problem almost immediately.

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[QUOTE=Pat Quigley;995894]Back squat completed was 418 and 512 for the dead lift. I had two "hitches" on a dead lift of 524. They let me stay in the competition for the dead lifts due to the size and intent of the meet. BS and DL were pr's. Total for the day was 930.

I got an invitation to join the group on Saturday mornings and work on the technicalities. This is something their team does every Saturday.

Happily, I experiences very little knee pain. The exercises that the sports medicine doc gave straightened out the knee cap tracking problem almost immediately.[/QUOTE]

Pat, those are some awesome numbers. They grew even more amazing when I looked at your signature line: M,66,6'1",248. Level 1, Movement. certs :notworth:

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Nice work, [B]Pat.[/B] Thanks everyone and nice work. Need to correct those errors and go faster; any slower I'll be going backward (took a lot of ribbing over that snatch, they're STILL laughing!)

[B]10_16_11 Sunday[/B]
[B]Walk 3 miles...[/B]
Ish was down for the count after this, Paulinskill Trail (its my backyard). I was trying to head off a head cold/fever so just the walk. The dog was crazy, b/c horses et al.

Can you take a dog on the Appalachian Trail? I've never been on it, Worthington State Forest is over the ridge in my yard, AT is 5 min from my house. I would go, could get anyone to go with me.

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Okay so my past weekend adventure during the Spartan Race was great. My daughter and I finished it and we had a great time. The majority of the course and challenges took place way back in the deep woods. l I kept hearing the sounds of sirens as the medical ATVs were cruising around picking up those that had fell victim to their injuries. There were a lot of steep muddy slippery hills, obstacles, mud pits, muddy lake beds and deep slippery muddy streams to cross. And of course, you guessed it, lots and lots of mud. But it was all good and the proceeds went to Breast Cancer.

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[QUOTE=Deb Borbone;996083], AT is 5 min from my house. I would go, could get anyone to go with me.[/QUOTE]

When you ready to go ;)

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[QUOTE]When you ready to go [/QUOTE]
haha, this weekend is probably a great time if weather is good b/c the trees will be nice. Weird fall, it was so wet here, the leaves were all green a week ago, now there's a little color but a lot of bareness already. I should bring a camera if I go. I think its also Pan Ams weekend though (weightlifting, I should try to learn more about it) and I would love to watch that. I'll have to see.

[QUOTE]And of course, you guessed it, lots and lots of mud. But it was all good and the proceeds went to Breast Cancer. [/QUOTE]
good on ya. looks like you both had a great time!

[B]10_17_11[/B]
2 mile walk
bath, rolling pin, foam roller, trigger point, stretch