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Lots more walking, some swimming, some boogie boarding, no lifting.
Back/hip/butt continue to improve slowly.
Going to try some pushups, pullups, and dips soon.
Cancelled trip to Olympic Training Center and Master's World Cup.

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back in the real world today

what a great weekend......ended up with 1028 lbs total for my 3 lifts, no PR's but 8 out of 9 good lifts. messed up depth on my first squat....there were 15 guys lifting with ages from 18 to me the old man at 53

what an inclusive group of guys.....it was an equal mix of first timers and people who had competed before....and every body was helping each other....

at registration Friday nite there was this old guy fussing around with the plates and rack and such and I was wondering just who and why this old guy was here.....Saturday morning I come to find out that he is one of the judges.....so after the event I start to chat with him.....he is 85 and holds the 3 world records in the RAW federation for the 3 lifts and in june of this year he pulled a 200 kilo or 440 lb dead lift.....his weight is 155 lbs....what an inspiration to meet and talk to him

I am looking to sign up for another comp in late October....will chat with my coach before doing so....

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@Cliff, excellent trip report, and WOW what a total! Awesome!
Sounds like a really positive experience.

I walked some today and did 1 air squat and then had an incredible cramp/spasm in my hip. The PT says this is a good thing b/c it means that muscle that wasn't working at all before is now working. Sometimes I think PT stands for Pain Therapist....

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Tuesday July 28, 2015

Walked 1.5 miles.
Held a goblet squat, no pain.
Held a front plank, no pain.
Held a side plank with left hand down, meh...
Held a side plank with right hand down, this was uncomfortable
Did 10 pushups, no problem
Did 3 pullups, this was really awkward and off balance and pulling something in my rib cage (probably from having walked funny and been out of balance for months) so I stopped at 3 pullups.
Did 0 sit ups, the muscles just wouldn't fire to move me, so I stopped.
Did strict presses from the rack, 5x35, 5x45, 5x75

Overall, a very encouraging day experimenting with what works and what doesn't work. Am going to have to find some way to exercise the abs and to get the muscles to fire so that I can do a situp some day. Also, likely have to hang from the bar until my ribcage gets evened out before doing anymore pullups.

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Cliff - Wow! That is so cool! I wanna be that judge you talked to when I grow up!
JT - Awesome progress!!

[B]27 Jul:
WU:[/B]
.65 mi run
100+ SUs
10 Leg Swings on each leg in both directions
10 air squats
10 Push Ups
10 Burpees (YAY! Burpees!!)

[B]WOD:[/B]

10 Turkish Get Ups 1 Pood
4:59

[B]28 Jul:
WU:[/B]
500 m row
2 min/210 ft
100+ SUs
10 Leg Swings on each leg in both directions
10 air squats
25 Dead Bugs
10 Burpees (YAY! Burpees!!)

[B]WOD:[/B]
“NICOLE”
20 MIN AMRAP:
400M RUN
MAX REP PULL-UP

5 rounds:
10, 8, 11 (PR!), 3 (what happened?!?), 7

[I]This was almost as good as my last attempt on 7 Dec 2011. Only 8 fewer. I'll take it since I haven't had as much pull up practice as I wanted to over the last few months. Of course I'm glad my calluses healed from last week![/I]

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thanks guys....yup it was a cool experience and I too want to be "that 85" year old guy over there lifting heavy sh$t

JT....big decision to pull the plug on that ..... but you know your body better than anybody....seems like you are starting to move better now though

Monday....still tired....rowed 2,500 m. went home and slept

last nite

reverse hyper 15-15-15 90-100-110

blue band x knee squat 3 x 20

45 lbs on sled 2 x 40 side, 4 x 40 f/b

100 hollow rock

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Cliff - 100 Hollow Rocks!?!?!?:yikes: Good Job!

[B]WU:[/B]
400 m run
100+ SUs
10 Leg Swings on each leg in both directions
10 air squats
25 Dead Bugs
10 Burpees (YAY! Burpees!!)
10 45# Presses

[B]WOD:[/B]
3 RDS FOR TIME:

10 BALL SLAMS
20 SUMO DL (#185/#105)
30 PUSH-UP
40 AIR SQUAT
50 DUs

Did 5 kg all slams, regular DLs, & 150 SUs for the DUs

23:55

[I]This was the 1st time i did all slams. The DLs & the SUs were the log jams on this one. Glad I was able to break 24 min![/I]

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@Bill, nice job getting all the slams.

Wednesday July 29, 2015

Walked 2.5 miles. Only had one hip/butt/back cramp.
May try some more planks and pushups today.

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bill.....re 100 hollow rocks.....I finished my sled work and was already well on my way to number 100......one of the fire breathers came and sat down next to me on the ground and goes "man I hate hollow rocks....I start out at 10, then 8, then usually down to 2 or 3's"

and I think to myself....wow I went 30, 20, 15, 15, already....:D

last nite

speed bench 1-1-1-1 135-145-155-165

1 rm narrow b.p. 220

bench press 3 @ 155
rm (10) 165

e z bar skull crusher 10-10-10 40-50-60

d handle 1 arm row 10-10-10 25-35-40

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Did a nice drop-in at CF Newport Mesa last week and did the Saturday and Sunday WOD's here.

7/30 WOD
A. 1 press + 3 push press + 5 push jerks, 10:00 to work to a tough weight
115#

+
Teams of 2, one person working at a time:
AMRAP 18:00
1:00 wheelbarrow plank hold (30sec per partner)
8 Turkish getups (4/person)
100m Farmers carry, heavy (50m/person)
4 rounds + plank hold, TGU @ 1.5 pood, Famer's Carry @ 2 pood.
Worked with Fife.

Claw