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Perry, yeah thats a full clean. Power and full squat cleans both start on the floor. Power clean is when you're strong enough to pull the bar high enough to jump under & catch above parallel. And I can tell you I havent seen ANYONE do full clean & jerks in 5's!!! :yikes:

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Deb, love the long post. Maybe i should start to post in metrics! Short workout today. Half of Filthy 50. 20.43.

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6 sets of back squats: 135 x 20; 185 x 10; 205 x 8; 215 x 5; 225 x 5

6 sets of front squats: 135 x 10 (I hate front squats. Really hurts my wrists and can't breathe with the bar on my collar bones)

4 sets of flat bench: 135 x 12; 205 x 4 (3 sets).

4 sets of incline bench: 185 x 5; 175 x 8; 155 x 10; 135 x 20.

4 sets of dips x 15.

Core workout.

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7/25 WOD

Hang Squat Snatch: 1-1-1-1-1-1-1
65-85-85-95-95-105

Pretty sure 105# is PR for squat snatch. Missed on reps at 95 and 105 but kept at them until I got them up. Legit reps, ended by catching bar in squat. These felt good, but it takes a lot of warming up to get there. Long hectic weekend, good to get back to Crossfitting.

Claw

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Strength: Deload week, Back Squat: 5X135,185,225.

Front Squat: 1/10,1/20,1/30. Max/High reps.
95/95,115/95,135/65. Coach suggested that in the future I use two towels to let me get my elbows up.

WOD: 50 HSPU (pick one style and stay with it for one full round). With each break, do rope climb to standing for 3 reps. W.Knees on box. 36 R, 3 climbs, 14 R, 2:58. Next time I will do this from toes on box.

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[QUOTE]Pretty sure 105# is PR for squat snatch. Missed on reps at 95 and 105 but kept at them until I got them up. Legit reps, ended by catching bar in squat.[/QUOTE]
nice PR!!
(Day-um - everybody can snatch, except me! :rolleyes:)

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[QUOTE=Deb Borbone;964937]nice PR!!
(Day-um - everybody can snatch, except me! :rolleyes:)[/QUOTE]

Don't know about that "except me" part. You seem to be making great progress!

Claw

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[QUOTE]Don't know about that "except me" part. You seem to be making great progress![/QUOTE]
thank you! I figure it'll keep me busy, probably till I die or get too old to move. Im sure to be competent by then. :)

[B]7_25_11 Monday[/B]

Warmup & stretch

[B]Power Snatch[/B]
25kg/3
30kg/3
33kg/3
36kg/2 (4)
40kg (2)

[B]Snatch Pull[/B]
40kg/4 (2)
45kg/3 (2)
50kg/2 (3)
55kg
Heard tip from Mr. G - about exploding up. Remember that.
[B]
Power Jerk[/B]
25kg/3
30kg/2
35kg/2
40kg (3)
45kg (2)
50kg (2)
54 kg

[B]Backsquat[/B] blairstown
45kg/4
57kg/5 (4)

[B]Clean & Jerk[/B] supposed to be +2 but no jerk, its raining and no platform :(
35kg/1+0 (5)
[B]
Backsquat[/B]
40kg/5 (2) like a feather after the others, even getting the bounce thing - never thought Id say THAT after any squatting.

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Deb- Dittos to what Claw said! All that Oly stuff you do is imprssive!!

BTW, Good Job on those Snatches, Claw! To me, doing a Snatch is like trying to walk & chew Gum at the same time!:D

Pat - That 1/10/1/20/1/30 rep set is a real killer! Hurt my back doing deadlifts that way!

[B]WU:[/B]
400m run
10 push ups
20 air squats

[B]WOD:[/B]
5 RFT:
10 95 # Clean & Jerks [I](Went to 75# the last 3 rounds to focus on minimizing the rests doing the C&Js!)[/I]
15 24" Box Jumps

22:12

[I]Slower than I'd have liked, but since my knee was bothering me & I lost a minute Changing weights, I'll call it a draw![/I]

25 HSPUs

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[QUOTE=Deb Borbone;964937]nice PR!!
(Day-um - everybody can snatch, except me! :rolleyes:)[/QUOTE]

Nope, not true. I haven't snatched, rope climbed or done muscle ups yet. I haven't pulled the trigger and joined a cross fit gym. These moves are next. I have given myself until next summer to learn and become decent at these exercises. Then will try the games.

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[QUOTE]I haven't snatched, rope climbed or done muscle ups yet. I haven't pulled the trigger and joined a cross fit gym. These moves are next. I have given myself until next summer to learn and become decent at these exercises. Then will try the games.
[/QUOTE]
For a guy that does strength, then hundreds of dips and pullups at a clip with running at breakneck speeds, i somehow dont think any of that is going to be tough for you!! :rofl: I think you could have taken a shot this year. How tall are you again??

What happened to Tim?? Terri Jeff Val & Michelle I know are getting it done! How about all the people that started this thread, faded off into the sunset. Wonder sometimes what they're doing.

Colby: was he so fast that I missed it?? Wasnt his triathlon thing this weekend?? (i bet he trashed that thing)

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[QUOTE=Cliff Miller;963937]2nd to last official practice before loggers sports

spent 2 hours throwing an axe in to a taget 30' away or running over a 20' log floating in a pond pulling an 80 wire rope and metal thing, jumping over 2 39" (boy are they big in real life) logs, throwing the metal thing over another 39" log, then running back jumping over the same 2 39" logs and then over the floating one back to the finish line. total distance covered 150 yards.

i made it over the floating log once. the rest of the trys i was in the pond which is 4' deep pulling the 80 lb cable and then having to jump out of the pond and continue with the run. i have a nice 6' gash in my shin where it rubbed against the wire rope when i jumped out of the pond one time.

sould be a fun weekend next weekend just a bit worried about doing this in front of 5000 people.

we then went over to our coaches house where we went over the food challenge he has enrolled us in. we were all in for a shock. i thought i was doing pretty good until he started going down the list of what is o.k. and not o.k. this next week is going to be tough esp the no beer part with a bike race saturday and a wedding to go to.[/QUOTE]

Dayum that's impressive. What did you find to be the worst culprit in your food that the coach wants you to stay away from?

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[B]Deb you are rockin' it!![/B]

[B]7-24[/B]
Tree cutting and haul away, 3 trees and a ton of sweat. It's so stinking hot here right now.

[B]7-25[/B]
5 rounds for time: 6:46
10 65# Sumo Dead-lift High Pull
20 12" box shuttles

[B]7-26[/B]
Jackie
1000m row
50 45# thrusters
30 blue band pull-ups
13:31

Not complaining about Jackie, I did more of the pull-ups unbroken and I'm pretty stinking close to coming completely off the bands. It's about time.

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7/25
DL 1 @ 225 315 395 F @ 405
Good mornings 2x10 @95 2x10 @ 135

Metcon
EMOM 15:00
@95#
2 snatch
2 back squat
Lunge R/L
good mornings
for two rounds on the1:00 for 15:00

post AB work
t2b and ab mat situps

m/56/180

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[B]7_26_11 Tuesday[/B]
warmup

1 mile brisk walk

[B]bench press[/B]
45#/10
75#/3
95#/3
105#/3
115#
120#

[B]Abs[/B]
50 bf situps 15#

food!

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John B - sounds like a killer metcon!

Perry - The great thing about CrossFit is that you can scale the WOD's so that you can do a WOD without a Box! (Though there are A LOT of folks in our box accumulating stuff for garage gyms!)

Michelle - Way to go on those Tree removal WODs! Gotta Love 'em!

Deb- Kick@$$ on the bench press!

[B]WU:[/B]
~40ft:
High Knees (2)
Buttkickers (2)
Spiderman walks (2)
A WHOLE LOT of stretching!
200m jog

[B]WOD:[/B]

10 100m Sprints with 3 minute rest between

Averaged 19 seconds per (18 to 20)

[I]This WOD scared me!:eek: The last time I did it, I pulled my Hamstring on the 7th sprint!

TODAY I was about 3-4 seconds faster! AND I did ALL 10 sprints! Pretty good!

[/I]26 HSPUs!

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great work everybody!!

yesterday modified fran

21-15-9

24" box jumps
ring pullups

8:58

today modified annie

50-40-30-20-10

saftey squat bar (65lb bar) good mornings
sit ups

10:58

weighed myself after class down to 224. which means i have dropped 6 lbs in 6 days. my coach said that was consistent with the others on the same program.

the food program we are on was not all that hard to follow since i had already mostly cut out the grains/sugar/dairy. it was it was how strict jessie was about the rice cakes, popcorn, odd slice of pizza, potatoes and protein bar that we were not being "allowed" to eat.

due to the lifestyle here in squamish i think the beer might be the hardest. we are a very active town and for some reason there is always beer around after what ever activity we have just done. i have only had 3 in the past 6 days which is WAY down from the usual consumption.

i am certainly enjoying this challenge and if i keep loosing weight so much the better.

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7/26
wu stretch jumprope

WOD 6 rounds
200m run w/ 45# sandbag
12 push jerk @ 75
12 24" box jump
12 SDLHP @ 75

22:48

m/56/180

Good Luck to former over 50 poster Terry Dickman, good luck at the Games this weekend Terry

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[QUOTE=Deb Borbone;965230]For a guy that does strength, then hundreds of dips and pullups at a clip with running at breakneck speeds, i somehow dont think any of that is going to be tough for you!! :rofl: I think you could have taken a shot this year. How tall are you again??

I just didn't think there was a point in competing in games where I haven't done some of the competitions yet. I'm 6'1, 185 lbs.

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"Jackie" (1000M row; 50 thrusters @45lbs; 30 pull ups): 9:30.

Haven't done much rowing, so now have a better idea of how much faster I can do the distance.

Reason you can tell I'm an over 50 cross fitter: cannot read the screen on the rowing machine without my glasses. Had to have a friend tell me when I reached 1000M.

Idiot moment: almost broke my nose on the thrusters. Remember to get your face out of the bars way. Walking around today with a swollen nose.

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Strength: Deload week: Bench Press day. 5X135,185,225.
Assist: 3X10X95#(close grip bp and very wide grip bp).

WOD: Morrison: 50-40-30-20-10 of Wall balls, box jumps, kb swings (2 pood).
Scale: -50 round, step ups. 32:23.

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7/26 WOD

Weighted Push-up
1-1-1-1-1-1-1
25-45-55-60-65-70-90(f)-80

8min AMRAP
4 Thrusters (95/65)
8 Pullups
12 pvc situps

4 rounds as Rx'd.

Worked with Rasmus visiting from Denmark. Never done weighted push ups before, very fun! AMRAP was hard. Surprisingly, the PVC sit ups were the bottleneck.

Claw

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almost met pukie tonite. did not like that feeling

10 to 1

120 per side farmers dead lift
200 m. run

15:38

on the plus side lost another 1 1/2 lbs. i think it has been at least 5 years since i have been this weight. gonna be interesting to see where it plateaus at.

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Monday: Annie scaled: 100 S.U, 50 Sit-ups, 80 S.U., 40 Sit-ups, 60 S.U., 30 Sit-ups, 40 S.U., 20 Sit-ups, 20 S.U., 10 Sit-ups 8:31

Tuesday: [B]3 Rounds [/B]Jackie 1000 M row, 50 thrusters @45#, 30 pull-ups (subbed ring rows) Rd 1, 11:38, 27:22 end of Rd. 2, total 42:33

Wed: Roy 5 Rounds 225 DL, 15 reps, 20 box jumps (stepped) 24", 25 Pull-ups (body rows) 19:42

I am so stoked about the CF Games. Come home every night and watch the updates. I am so frigging proud to play a small part in this. Oorah. CF rocks!

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7/28 WOD

8 x 100 M Sprint
3 Min Rest

14 sec, 13, 12, 13, 13, 13, 13, 14.
This was really fun, and really gassing! Missed the 30-second cue before last split or that might have been 13 too.

Claw

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[B]7_28_11 Thursday[/B]
75.7kg in the gym tonite
Not a lot of sleep last nite, kept waking the dog was sneaking into my bed and like, pinning me there. I thought pbly a crap nite in the gym.
Great nite in the gym.

Warmup

[B]Snatch From Hang (below the knee)[/B]
Done from hang once before at home, Coach said I did them wrong (from the hip), always below knee unless otherwise specified. I realized, Ive never done these then, coach hasnt taught me yet. So Justin told me, just like snatch start below the knee. I did a set with the bar, clueless.
[B][COLOR="Red"][SIZE="4"]Snatch Epiphany[/SIZE][/COLOR][/B]
Coach Roselli was there, such a nice guy Pete, he came over and explained my "S" the way Im doing it was way too fat, sweeping the bar in but a tiny bit around my knee, then it goes way OUT again - and we want a SKINNY S so the bars not forward at the end. He placed my hips back & UP more.

[B]SNATCH FROM THE HANG - VOILÉ!!!![/B]
Shocked as hell. The bar was RIGHT in my lap, I didnt try to put it there it just was THERE. The double knee bend just HAPPENED all by itself, and i was able to explode w/my hips. Ecstatic!! I could feel the double knee bend, not trying to do it, it just - happened!! and so was the bar just there.

Damn!! Nick had me doing this in the beginning - I got all screwed up B/C so paranoid about lifting my butt first from the floor, I was afraid to lift my hips at all. And been wondering how that bar GETS to their laps, and how is it possible to explode w/my hips when there's no way to extend them?? why can't I do it? Nick been saying, need to build a hang.
It all happened by itself just like Nick told me it would, just push feet thru floor.
OMG countless Pendlay/McCauley/Starting Strength et al weightlifter articles & vids. Ive been thinking, I had a 5:47 Fran and a 3:39 Grace, how did I ever do that?? how did I get so weak? After tonite I think the power is there, I just wasn't in a position to use it!
[B]God please let me be able to get to this position again and from the floor!!![/B]

25kg/4
30kg/4 (2)
35kg/2 (2)

[B]Powerclean from Hang[/B] Pete said these were very good.
30kg/4
35kg/4 (2)
40kg/4

[B]Press[/B]
30kg/4 (2)

[B]Backsquat[/B]
45kg/5
50kg/5 (3)

Joanne was there coaching her son and lifting, she's my age - except she's REALLY really good. Told me stay in my heels more for squat. That other lady WL, who became the cfer - listed her snatch at 125#. I want to snatch 126# then.

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[QUOTE=Deb Borbone;966659][B]SNATCH FROM THE HANG - VOILÉ!!!![/B][/QUOTE]

Funny you say that. Earlier in the week we did Hang Squat Snatches, and I too found that starting the movement from hang instead of floor seemed to help it click for me.

Claw

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Perry - I feel your pain!! I worry I'm going to be wandering around the box trying to find my blind man's cane! :D BTW, the C2 rowers have pre-programmed distances & 1000m is one of them. If you can find it without you glasses! :rofl:

Great Jackie time! She & I have a LONG over due rematch!

Claw - You kicked @$$ on those sprints!

Deb - Great thoughts on those snatches! One of the toughest things I've had to do, like walking & chewing gum at the same time!! :D

[B]7/28

WU:[/B]
1600m run

Skill Work:
Muscle-ups & Double Unders

[B]WOD:[/B]
10 Min AMRAP

Burpees! (Yay! Burpees!)

85
[I]Tried to keep a pace of 12 per minute. Did it for 2 min & then fell apart! I think if I had been in the middle or the end of the Burpee (Yay! Burpees!) challenge, I'd have done better![/I]

27 HSPUs

[B]28 July[/B]

28 HSPUs

[I]Had some of my kids & grandkids try the HSPUs with me! Lots of fun[/I]

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Oorah Deb on your [SIZE="2"][COLOR="Red"]Snatch Epiphany[/COLOR][/SIZE]:pepper:

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Thanks guys! I hope I can do it again. I dont know why I havent asked sooner about that (well, b/c my coach doesnt want me THINKING about my snatch so the cue lately is just chest out push feet thru floor, dont THINK about doing that stuff, it just happens!) and for liftoff I pull to lower thigh so Ive been trying to PULL the bar to ?? whereever it might be the right place. I know that doesn't make sense, but if you saw our lifters how their hips SLAM open at exactly the right time? my hips finally did that, i didnt seem to have a choice.

The coaches at our gym are very good, all of them; Pete is the director of high performance for USA Weightlifting, great coach, love watching & listening to all of them coach.

I've realized some stuff (like setup) is specific to each lifter and the cues and exercise/training is geared toward where each weightlifter is in their development. That is where I've realized, the coach is invaluable.

I listen to ALL their teachings, the other WLers' tips to each other too. I kind of LIKE when another student goes behind me (b/c to a certain extent I get the benefit of their lesson too). Can learn a lot if you just shut up a while. :)

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Been in bed sleeping off a stomach flue or bug for 2 days. Longest I've gone without working out in more than 10 years. Also, most sleep ive ever gotten. If possible will do light workout later today and then kick my own butt hard tomorrow.

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[B]Deb NICE WORK on your snatches!! I love reading your posts.
Perry I hope you are feeling better.[/B]

I'm currently in a cycle of two-a-days trying to blast more fat off of my lower body. Today ends the second week. I feel better than I expected to feel and I will give it another week and then check stats at the end of week 3.

[B]7-27[/B]
800m run, rest 2 minutes 3 rds for time:
4:41-4:59-5:05
I really need to work on running and breathing, I suck at it.

[B]7-28[/B]
12-9-6 Squat clean & jerk, strict pull-ups & strict ring dips (both using band assist)
85# on the 12 then dropped to 75# because I wasn't coming to full hip extension before dropping under.

[B]7-29[/B]
This is a great WOD programmed by one of our trainers. Guys did 95#.
Run 400m, 10 thrusters 65#, 15 SDHP 65#, 20# front squats 65#, 25 sit-ups, 30 burpees, 25 sit-ups, 20 front squats, 15 SDHP, 10 thrusters, run 400m. 22:26 rx'd. Midway through the WOD I took my shirt off in the box. I've NEVER done that but it's horribly humid and hot down here. :pepper:

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[QUOTE]Deb NICE WORK on your snatches!! I love reading your posts.[/QUOTE]
Thanks... now that I look back on it, its like big deal, she scooped! haha :o
I dont know why, I've been trying to "sweep the bar" all the way up to my lap; plus Pete told me last nite, you can't double knee bend if your knees are already bent and forward, can you? (he didn't SAY brainiac, but :D)
My coach omg don't know what he'll say when he gets back, but I know he'll have that facepalm look, tell me stop thinking just LISTEN.

I could stand to lose lower body fat, but Im afraid now to lose weight, afraid I'll get weaker!

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wow. did they kinda drop the ball on the live streaming of the masters?

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Lots of great work by everybody!

7/29 WOD

”Tabata This”
Tabata Sets of
Row - 5
Squats - 14
Pull Ups- 5
Push Ups - 9
Sit Ups - 10
1 Minute Rest Between Movements

Never done this one before. Successfully gamed it on squats and push ups by setting and keeping to my target numbers (could maybe have gone to 10 on push ups). Almost kept my numbers on row, only dropped one. Started pull ups at 8 and held though 6 rounds, then collapsed to 6 then 5. Sit ups similar -- I could barely hold 12 for two rounds.

Worked with Augie for first time in a long time, it was fun (and I barely noticed that he beat me by one).

Claw

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Classic chest and back workout. Light core routine. Felt pretty good, but held back to recover.

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glad to see you're feeling better Perry.

[B]7_29_11 Friday[/B]
90° 100% humidity - just standing in the doorway to outside Im covered with sweat!! Crap training weekend, have to go out tomorrow so no snatching :(

warmup of sorts

[B]Brisk mile walk[/B]

[B]Skullcrushers[/B]
60#/8
60#/6 (3)
first 8 not bad at all, dropped to 6 b/c arms were shaking like hell at 4 reps!!

[B]50 Ring Rows[/B]

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Bill H - Great job on Annie! [I][B]THREE ROUNDS OF "JACKIE"?!?!?!?[/B][/I] :yikes: Amazing! I owe that girl a rematch!!

Michelle - Good on ya for those two-a-days!

Claw - Tabata This is something else! One of our instructors talks about the various ways of approaching the sets. Agreed that the 5th & 6th sets are were you break down. reat job!

Perry - hope you're feeling better.

Deb - Feel your pain on the humidity!

[B]WU:
[/B]2 rounds of 10:
squats
push ups
pull ups [I]Last round did 8 in a row![/I]
Abmat sit ups

3 28" Box Jumps [I]One of my buddies did 31"at 62![/I]

[B]Gymnastics WOD:[/B]
3 rounds of 5 reps:
[COLOR=Black][URL="http://gymnasticswod.com/node/2056"]Ring Straight Arm Press Outs[/URL][/COLOR]
[URL="http://gymnasticswod.com/node/1584"]V Outs[/URL]

[B]WOD:[/B]
5-5-5 Back Squats: 225#, 245#, 255# (5 rep PR! :pepper:)
5-5-5 Bench Press: 185#, 205#, 215#(4)
[I]No gas left to get that last rep! But a good[/I] [I]workout![/I]

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Heeelllllooooo again!

Well it took way longer for me to get back into it but yes I am back!

In May I finally got my butt in gear starting on my own at home again, but miraculously I caught wind of a crossfit style gym just 5 minutes from home!

As a matter of fact the trainers are all at the crossfit games this week helping out and judging. (Anthony is judging the Masters)

So mid-June I signed up with Athletics Evolved and have not looked back. Apart from a crushed ego when I realized how much I had lost in that year off and adjusting to a different coaching style from my last CF gym, all is going well.

I'm pretty close to my old MEs except on squats. I can't promise to become a regular here again but I'll try to pop in and post from time to time.

Deb, Pat, John ... nice to see some familiar faces still kicking it.

Also nice to see some new blood too!

Cheers!:pepper:

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Linda Linda Linda!!! GREAT to see you back! :)