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Resting today.

Since I'm firmly off of the NSAIDs, I may need to do a special workout later on to soothe my aching glutes - AMGAP Pinot Noir.

[B][SIZE="2"]Terry [/SIZE][/B]- You tore up Randy. I looked at Logsitall to see where you ranked for everyone doing Randy yesterday. You rank 11th out of EVERYONE who logged their Randy performance. And the average age of the entire top 20 is 31. You are truly amazing! Someone should be doing a Journal article about you.

Charlie - Nice DLs (my favorite lift). Also, I have to second your wife and advise you not to clonk the noggin on the concrete.

Mark - I miss you and hope you're having a great 4th!

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Hi Diane,

Good to see you posting and taking a rest day!

I agree with you about Terry - - he is an "Over 50 Poster Child" if there ever was one!

Have a great 4th!

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great time for Randy Terry

Today @95# three rounds for time
15 push jerk
20 lunges bar racked
15 SHPDL
17:29

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Diane, Steve and John...Thanks for the props. I never looked at the stats, but thats interesting. We have a guy in our box who is 45, he is 6'5" and weighs 300, he was about 340 four months ago when he started CF. He cranked out a 4:28 on Randy. My goal was to beat him and I was bummed when I was finished seeing my time was 10 seconds slower. It helps have the younger guys in the box keep me going, they know when I beat them I like to rub it in :)

Nick one of our trainers did 3:55, that was fun to watch.
[url]http://crossfitexcel.typepad.com/my_weblog/2009/07/wod-7309.html[/url] (wfs)

[B]Saturday 090704[/B]
"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

33:50 rx'd
tired today, the running always kills me

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[B]2009 0704[/B]

[B]"Randy"[/B]
75 pound Power snatch, 75 reps for time

WU: 100m row at mod-effort pace, 3XCFWU+ some Burg. elements

[B]Time: 9:02[/B]

Then some muscle up progression practice. Started kneeling on floor and pushed up with toes as required. Snapped of a couple of good one at first. Did maybe 10 or so.

Have to ask, Pat and Steve, why are you concerned about heart rate? Studies have shown that perceived effort is just as accurate, plus it seems to me HR will artificailly hold you back. Just curious.

[B]Power Snatch Broccoli[/B]:broc::broc::broc::broc::broc:

No broccoli stories today. He's helping me do brake jobs on a couple of cars today.

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so for this group of hyperactive middle aged people, a holiday is just another opportunity to kick *** thru another work out!

Today's workout is "Badger". It's named after a Navy Seal who was killed in action at the age of 27. He was a committed crossfitter. My hat's off to him. This was a tough workout. He lost his life in Iraq. I thought of doing this outdoors today. I could have arranged some of the equipment. Checked the weather today in Iraq. It was 109, Here in Phoenix it was 107. Then I remembered this guy was a Seal and I'm not.:notworth:
So off to the gym.

The work out called for 30 reps. of clean, 30 pull ups, and 800 meter run for 3 timed rounds. I made a few changes: did power cleans, pull ups were done in neutral hand position, and trotted on a treadmill for a quarter of a mile. I finished in 31:24. I was cooked at the end.

Celebrated on a non-Paleo meal of short ribs, corn, potato salad, and cake. Hope you all had as much fun today as I did. :kicking0:

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7/04/09

Row 45 min-10105m

Hope everyone had a safe holiday.

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[B]Rest Day[/B]

Sore, but not from "Randy" but from muscle up practice!

Bought some new running shoes, barbell clamps, Iron Woody bands, and a couple of weight lifting books.

Shoes are [URL="http://www.footlocker.com/catalog/productdetail/model_nbr--94891/sku--200131/cm--GLOBAL%20SEARCH%3A%20GENERAL%20SEARCH/"]Saucony Shay XC Flat[/URL]. (WFS) Very minimalist shoe.

Barbell clamps are from Rogue. I have been using some cheap spring clamps and I got what I paid for. BTW, I highly recommend Rogue. May not be the cheapest, but their professionalism and service make up more than the difference.

The Iron Woody bands are the #1 bands which are one step lighter than the lightest band I have now. It should help in the transition to full up kipping pull-ups.

The books:
[I]Starting Strength[/I], by Rippetoe. I already have the first edition, but this second edition has more info in it.

[I]The Strongest Shall Survive[/I], by Bill Starr. More weight lifting advice, old scholl style. He has written several CF Journal articles.

Hope everyone had a great weekend. I still get one more day off. :kicking0:

Later.

The Broccoli Boys are taking the day off. They've earned it.

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Box was closed again today. At home workout;

Nordic Track: 50 min - 3.5 miles
100 sit ups.

Got "Josh" scheduled for tomorrow. Anybody else having a hard time with overhead squats ? My shoulder flexibility is lousy.
Any tips ?

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On the previous discussion about older Cross Fitters, see CF Journal video on Jacinto. He's 69 years old and is very tough and strong!

For all you Ibuprofen and Aleve fans, watch Kelly Starrett's latest CF Journal video. I may never use the stuff again!

Here's a question I'd like to throw out. Do you find that Cross Fit has had an effect on your cognitive abilities and clarity of thought? For me, it has had a profound effect. Most significant is my situational awareness. It's almost like I see situations or events in detail but also the big picture at the same time. Like seeing the forest and the trees simultaneously. Also, my memory has improved. Just wondering if anyone else has experienced anything similar.

:)