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[QUOTE=Cliff Miller;999634]open gym nite.

5000 m row 20:06 really ****ed at my self for not breaking 20 minutes. next time for sure.

did knock off 1:11 from my last pr however:pepper:[/QUOTE]
I did 3 500 meter intervals and just made 2:06 on one interval. Under 2 minutes is tough. doing 10 500 meters at once is great. Anything in the 1500m or greater I am at a 2:30 minute per
500 pace.

also did 5 rounds of 15 squats and 15 situps on a situp slant board 45 deg or so.
Just messing around today lacked a plan.

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4 mile run: 29:30.

Tough, weak and slow week of workouts. Struggled with some kind of stomach bug all week. Today, however, felt great on the run. Looking forward to some WODs this weekend at full strength.

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Deb- Awesome as ever!!

Cliff-Congrats on the PR! Next time You're gonna smash your goal!!

Perry - Great 4 mile time! Wish I could run that fast!!

Tom - I'm learning to focus my rowing on form: legs, hip, then arms and reverse on the way back. Even "throwing" my arms out so I'm quicker on the return than on the pull out really helps. I've passed up a lot of folks younger than myself by focusing on the form.

[B]WU:[/B]
400m run
10 GHD raises
15 Air squats

[B]WOD:[/B]
CrossFit Total
1 rep max Back Squat, Press, Dead Lift
The Kicker: [B][I]ONLY THREE[/I][/B] attempts at each Lift!

285# Back Squat [I]PR!!:pepper:[/I]
135# Press [I]Couldn't do 140!! :ranting2:[/I]
335# Dead Lifts [I]Better than my last Total, BUT I couldn't do my PR (345):ranting2: But 315 & 335 are becoming easier to do, which is a good thing!:D[/I]
Total = 755
[I]Today was unbelievably rushed & my workout was solo & short. I think I'd have been helped with other folks in a class & by taking more time. [/I]

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nice total william...i love lifting heavy stuff.

great run time perry....i still dislike running but it is getting easier.

bench press with purple bands

1-1-1

125-135-140 lbs. shoulder felt unhappy but the weight did not feel unmanageable.

then 10 rounds

2 per side 25 lb dbell press
4 per side 12 kg kb swings
8 ring rows

9:43

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Hi-
Just found this thread. Do we just post our workouts and ask for suggestions, look for hints, etc... I am a 54 year old woman who has been doing CF for about 2 years and I LOVE it! Nice to virtually meet you all!'
Karen

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welcome karen....yes to all your questions....a great group of "old" people here

front squat 1-1-1

275-295-305 pr. still had at least another 5 lbs in me

amrap 20 min

4 255-dead lift
9 push up
18 lunges

11 2/3's

can hardly wait to see how i feel in the morning. especially after our coach told us to get anything that might include stairs in the next couple of hours cause we would not be using any for the rest of the day.

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Hi Karen, NICE to meet you. We need more ladies!! :)
[B]10_29_11 Saturday FDU[/B]
coach been missing sessions, told me come to fdu this am so I did. To have a place to train, yippee!! (its snowing madly here), and refuse the invitation?? would be like a face slap I felt like.
I maybe should have skipped, no sweet potatoes for 3 days, (i did eat bread and pasta and - no go with that spit, what a diff diet makes), getting over this sick, still down 1.5 kg in weight and up all nite last nite. Ugh. I wasnt awake till after my jerks; AFTER my jerks. But at least I got to work w/Nick - he's been out taking care of his wife (deb likes this); cant fault a man for that!
And Danica came, told everyone all about pan ams, she did great as always.
Ill be better for Tues., I have hang snatch and snatches and so will have to eat and rest so I can find my zing, little tho it may be ;)
Im thinking December & Jan going to be big months - wedding will be over (so much drama, my housemate told me 'get a dress with huge shoulderpads to hide those big muscles'. :rolleyes: Yeah. Ill look even more like a linebacker!! Thinking sleeveless backless so no worries about fitting my traps shoulders lats in a dress.)
warmup[B]
Power Clean from Hang[/B]
bar/4 (2)
35kg/4
42kg/4
48kg/2 (these were hard to zing, still feeling hang snatch from Thurs - was supposed to do 2 sets of 2 but did 4 singles with this instead)
48kg (4)

[B]Clean & Jerk[/B]
35kg/2+2
42kg/2+2
48kg/2+2
at this point Nick said, go back to power clean. Did 54 at that meet, go for a pr with pclean & jerk. slow and tired, next time wanna get the 58 I pressed out - itll be easy.
50kg/1+1
53kg/1+1
55kg/1+1 (this was a sloppy a$$ catch, slow and a very soft jerk. not happy)
55kg/1+1 (sloppier still - dip & throw were ok, but I didnt go under)
55kg/1+1 (ok, he said the jerk was good. It wasnt as good as I can do but he put my name on the FDU whiteboard for prs. Whoop de doo! I feel honored, just the weight is so light, so whoop de doo. Forgot to tell him to write 'Granny'.)
45kg/1+1 (2) backdown, these felt great

[B]Clean Pull[/B] just feeling fully awake
55kg/2 (3)
63kg/2 (3)

[B]Clean Lift Off[/B]
67kg/3 (3)
[B]
Backsquat
[/B]40kg/3 (bounce)
50kg/2 (bounce)
57kg/2 (6) first set tentative, realized its light weight, second set better lower, third set bounce bounce, 4th set, didnt get the bounce, 5th ok, 6th just ok Nick was telling me to set up slow, get my breath & keep my tight (tired by then)

[B]Back Hypers[/B]
0/15 (3)
These were paused at the bottom hang, so no momentum. Butt burners.

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Welcome Karen.
Who you calling old Cliff?

Back Squats: 135x10; 185x10; 205x10; 225x5
3 sets 100 yd. Lunges w/35lb dumbbells.
3 sets x 20 single leg bridge hamstring curls on plyo ball.
3 sets x 20 single leg pistol squats

Arm workout:
4 sets lying French reverse curls 85lbs x 10; 90 x 10; 95x8; 105 x 6
4 sets seated behind head dumbbell close grip presses: 80 x10; 85x8; 90x 8; 95x6
4 sets close grip press downs: full stack x4; 1 less x 6; 1 less x 8; 1 less x 6
4 sets dumbbell hammer curls: 45lbs x 8
4 sets concentration curls: 45 lbsx 6

Core routine

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Things are a bit choppy right now. Getting at least something done daily.

Wed: 100 Air squats to ball, 4:49
100 hang power cleans 45# bar, not timed

Thurs: 1 mile run, not timed.

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perry....after today and being next to 2 fire breathers who did 19 2/3's and 15 2/3's to my 11 2/3's i felt old. mind you i do have almost 20 years on them so maybe it is o.k. to feel old after that wod. but then 50 is the new 30 right....i sure hope so.

deb...go for the sleeveless backless....why try to hide what you have worked so hard for???:D it is your son's wedding so make sure you are comfortable in whatever your decision is.

tonite 2 holloween parties and i am wearing a one pc. chicken suit and will feel totaly comfortable wearing.....no cororalation to proper wedding attire i know but just make sure you are comfortable with your choice and who cares what anyone else thinks as along as you, your son and his wife are o.k. with it.