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12/17/09

REST

12/18/09

WARMUP:

1000 meter run
30 squats
20 pushups
10 pullups

DEAD LIFT
5x185
5x225
5x255
5x275
3x285 (grip failed on 4)

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Getting close to finishing the physical therapy and training with the assistant. This has lengthened the warm up. Took the 0912177 work out of Squat Cleans:1-1-1-1-1-1-1. Changed this to attempt lifts that would meet good form. The goal today was to make sure that I got under the weight to at least parallel position. And not to attempt a weight that would challenge this.


Completed Squat cleans: 55-65-95-115-135.

Finished up with Hang power cleans: 135-145-155-165-175.


Next time I do this, I will have to start working on getting the elbows up without changing the allignment of the movement. Today went well.

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Warmup, 4,3,2,1
2 rounds, 4 min mindless cardio, 30 situps, 20 pushups, 10 pullups

WOD
Pull up ladder, only 13 rounds. Not happy with that.
Bench press 3-3-3-3-3 135-155-175-185-195

Cashout, 100 situps, 50 35# DB swings.

Got some cool snow around here. Sticking to everything.

Jeff

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Good morning, y'all-

I just found this thread. New to the board, been CF-ing since early October following the mainsite wod and using scaling from BrandX.

I have some age related issues- I am old, weak, and slow for starters. I can change the weak and slow part, so I am working on that.

I have been outfitting my home office as a garage gym. It used to be a garage but now it has tile floor, 1/2 bath, nice drywall, and a kitchen area. I work in it as a psychologist and now I work out in it, too. I slide some furniture around and I can do squats etc.

And I am joining one of my local affiliates for the coaching- after visiting orthopedic surgeons a few times, I want to have someone else look at my form and technique so I don't end up hurting myself due to pride or ignorance.

So-- just a note of introduction.

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Welcome Cliff. Keep posting. You did not say if you are a fully qualified over 50, but all are welcome.

On 12/18/09 I did
CFWUx3 w/assisted dips and 6 mins. running on treadmill

Back Squat 3-3-3-3-3
135-145-155-135-135

Bench Press 3-3-3-3-3
125-135-125-125-125

500m row for time
My time 1:52

Today 12/19/09
I Ran 5K 28:18 (27:23 for 3 miles 8:40, 9:25, 9:18 splits)
I had not run on the road in 2 and a half weeks and I felt it.

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Welcome aboard Cliff. Also a practicing psychologist. My story is not too different from yours. On the back end of some physical therapy and training with the PT assistant to attain better allignment. I'm a little over one year into this program.

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John-
I am not on FB. Just have not wanted to put the time in to keep up with something like that. Hardly fittin' this in sometimes.

I wonder about Stephen L. too? I know Terry D. has just gotten too busy.

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welcome Cliff
JJ have fun in Mexico (how could ya not)

CFCWU

WOD
8 rounds
5 95# squat clean thrusters
10 7' broad jump
15 vertical jump
31: something but I am certain I did 9 rounds ( lost count or thought I did around 5-6)

m/55/180/ ChrossFitChesterton

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OK, thanks for the welcomes, y'all. I am 56 btw- forgot to mention that part in my intro.

Today I did a scaled mainsite wod on a chilly gray Memphis afternoon.

5 rounds for time:
65x12 Thrusters
400m run through my 'hood.

22:12.

Now the wife and I get to go for a relaxing 4 mile walk around the University of Memphis.

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Nice to meet you [B]Cliff![/B]
[B]JSR[/B] - thanks for the info!
[B]JJ[/B] - yes - so much pharma around here. Years ago I did a lot of ciba, sandoz, parke-davis, warner lambert, Schering, Genentech, Pfizer, et al. Not so much of it anymore and all through other parties.


Rest 12/17 & 12/18 (holidays are interfering w/my wods!!)

[B]12-19-09 - Coach's Surprise Birthday WOD (12/25/71, he'll be 38)[/B]
12 pull-ups
38 double-unders
25 squat cleans (95#/65#)
38 box jumps
71 burpees
38 barbell hurdle hops
15:25

We had our holiday party afterward - pretty cool day!!:) Pretty awesome coach!!