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[B]JJ [I]that 350# DL is my max I need to check my records but I think I hit it once before [B]TY[I]
[FONT="Tahoma"]
CFC WU
WOD
4 rounds
12 65# snatch
24air squats
8:03

Front Squat
5x95
5x115
5x135
5x145
5x155

m/55/180 CrossfitChesterton
Hey Lampi ya out there, and a speedy recovery to Jack LaLane [/FONT][/I][/B][/I][/B]

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[QUOTE=John Burch;711635][B]JJ [I]that 350# DL is my max I need to check my records but I think I hit it once before [B]TY[I]
[/QUOTE]

Well done!

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OPT has independent certifications? did they always?

What do you guys get out of your affiliate? For me, what Im paying for is my coach(es) expertise...

JJ - you Crossfit, youre in marketing (graphic design here), youre a hockey fan, you're not a naked mud wrestler:D.... im on fb.

John SR - does the powerlifter do crossfit AND powerlifting? There's a state PL meet at the end of February.... but Im not sure I want to give up CF to train for it.

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Yesterday, Wed 12/16

Push Press 5x-5 95, 115, 135, 135, 135
Baseline, 4:21 (old time 4:30
500m row, 40 squats, 30 situps, 20 push ups, 10 chinups
"Cashout" 50 KB swings, 35#

"Walkin wounded" is right. Comes with the territory.

JJ, Facebook and Beyondthewhiteboard

Deb, I've got a great affiliate. Only downside is it's 30 minutes away so I don't always get there. But since I've been on CF for about a year now, I will do the WOD at the Globo or improvise given equipment and policies (like no dropping the weights). We have 4 coaches but the owner really defines the character of the place. I've also developed some good relationships with the other folks there. I'm in NYC often and so is another guy (mid 40's) so we've been able to go to Black Box NYC and crossfit if we are in the city on the same days. Makes traveling a bit better. There's a new affiliate very close to home but I'm still going out of my way to work out at Crossfit Tri-Cities.

Jeff

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[QUOTE=Deb Borbone;711736]
JJ - you Crossfit, youre in marketing (graphic design here), youre a hockey fan, you're not a naked mud wrestler:D.... im on fb.
[/QUOTE]

Deb—

Graphic design in NJ, eh? Do you do any work with Pharma companies?

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I'm on Facebook, and Steve Lampi is helping his dad move. He got some new CrossFit toys though. I'm jealous!!!

I love working out at my affiliate. I would never do any of this stuff on my own. I have always worked out, but this stuff? No way. I was so intimidated at first. I didn't think I'd like it. Now I want to see if I can get my body to agree to six days a week instead of five. :smiley_ev There were some 10# dumbbells that I moved out of my way this morning. They felt like 5# to me. I'm definitely making strength gains.

Got a PR on my clean this morning of 70#. There was an Oly guy there. His movement is so fast and efficient! He was doing 135#.

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Well, after the brutal Rogue workout I posted above, I got sick again last night. Cold symptoms came back with a vengeance. So rest, some stretching tonight, that's it. Light one tomorrow before Mexico (they have a decent gym at the hotel).

I think this is sort of like Nature's way of saying: "who the crap do you think you are?" Any of you guys notice getting a lot of colds after particularly intense CF workouts?

Congrats on the clean, Diane.

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[B]Deb[/B]; As far as I know she does both CF and PL. She is paid professionally to PL, though, so I think she may just lean that way more often. That said, every time I see her she's doing CF. Interesting aside; there is an Oly and PL coach in Savannah who owns a CF gym. I'll bet he'd PM with you as to specifics. (WFS) [url]http://www.crossfitsavannah.org/[/url]

[B]Diane[/B]; Congrats on the PR. I love those days.

[B]John[/B]; There are a couple of threads here about exercise induced asthma, occuring immediately and especially after FRAN. I used to get niggling colds like that all the time when my focus was long runs/swims/bikes/endurance. Since I started CF'ing I have noticed a considerable drop in illness...in spite of the 4 year old and 6 year old snotty little germ factories I have living with me. Maybe something diet related? I also quit dipping Copenhagen, a 30 year long tobacco habit, nearly 2 years ago; that might have helped boost my immune system as well.

[B]12-17-09[/B]
Supposd to have been a rest day, but I figured with Xmas vacay coming on I might not be able to work out as much as I would like. So:
WU: 500m swim 12:01.33
WOD: 8 rounds for time of the following:
50m swim
50 single unders
15 pushups
21:15.42 wasted a lot of time getting in and out of the water but it was good entertainment for the lifeguards as I was the only one in the pool.

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[QUOTE=John Scott Rezendes;712085;

[B]John[/B]; I used to get niggling colds like that all the time when my focus was long runs/swims/bikes/endurance. Since I started CF'ing I have noticed a considerable drop in illness...in spite of the 4 year old and 6 year old snotty little germ factories I have living with me. Maybe something diet related? [B]I also quite dipping Copenhagen, a 30 year long tobacco habit, nearly 2 years ago; that might have helped boost my immune system as well.[/B]
[/QUOTE]

Good move. I got into that for a year or so back in like '89, after I quit smoking. NASTY stuff.

I have always been one of those "never get sick" types until recently. However, I remember when I was training real hard (lifting) about ten years ago, I would get the "niggling" colds after really intense workouts, and I think that's what's going on here. It sucks because I've been sick for three frickin' weeks, and I think my anxiety to get back into it hard and heavy just got me sick again.

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Yesterday:
15, 12, 9
Pullups one band kipping
Handstand progressions

7:07

Today:
Squat cleans
115, 135, 140, 145, 150, 155, 175. Took 3 trys to get the 175. Ugly form but did it.

1000 M row 3:51