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1/9 WOD.

Challenge: 1 Rep max backsquat plus 1/2 Cindy. This was the "before" round.

1 rep max backsquat: 205, 225 (PR), 240 (f).

240# is one of my Elite Goals (150% BW), and I'm sure I'll get it by the end of the challenge.

10 minutes of Cindy: 11 rounds. Believe it or not, this was the first time I've done Cindy. It was so much harder than I'd imagined! I literally had a nightmare that night that I had to do the full 20 minutes of Cindy.

The Claw

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01/11/10: Rest

01/12/10 (@Rogue)

WARM-UP:

A bunch of difficult core stuff over five minutes— combinations of planks and supermans, walking (laterally) pushups from each side of a block to the other, etc.

STRENGTH:

Sumo Dead Lift 5x2
2x225
2x255
2x275
2x295
2x305

WOD:

4 rounds for time—
200m row
5 burpees
10 OH Box Step-ups (12 lb. ball)
10 squat jumps (45 lb. bar)

14:00

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JANUARY 12, 2010 (credit to Crossfit Apex)
AMRAP in 3 minutes
3 power cleans
6 pushups
9 air squats

Five rounds, one minute rest between rounds.

Count for total reps: 317

M/55/5'8/220 (on my way to 180?!)

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Welcome, Ted.

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Thanks, John. I'm excited by this over 50 thread because I've long felt somewhat "over the hill" among the ridiculously athletic and fit junior Crossfitters.

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Well now you've joined the ridiculously athletic graybeards.

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[B]01.12.2010-Tuesday[/B]

Warmup (burpees, pushups, squats, stretch, situps)

[B]Strength:[/B]
Overhead squats: 8, 8, 8, 8
45,55,60,65# (took it easy still scared of the back esp. w/kb in the wod)

[B]WOD[/B]
5 rounds for time of:
20 calories - rower
20 single arm kettlebell swings, alternating - 24kg (16kg)
20 goblet squats - 24kg (16kg)
19:43

DAY 9 of the burpee/d-u challenge

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here is Fort Lauderdale for a few days. Weather is seasonally cold. Been going for long walks with family the last few days. Leaving for home tomorrow. Arizona's heat looks appealing! My energy has been very off the last three days.

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Welcome Ted
WU stretch GHD situps clapping push ups pullups squats

WOD 3 Rounds
10 155# power clean
10 Burpees
7:06

m/55/180 CrossFit Chesterton

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[QUOTE=John Jaeckel;723559]Well now you've joined the ridiculously athletic graybeards.[/QUOTE]

Yeah, we're old, but we're still Badass. Welcome Ted

John, The challenges we do rank everyone and prized go to top finishers (yeah right) and most improved. I put it to the board as a way to measure some progress, set goals and have a little game at it. A few years ago I was on myfooddiary.com to loose weight. It was dominated by women but a small number of us guys (The Cooties, was our thread) banded together and had weekly challenges. That helped alot. I lost 35 lbs in the course of 10 months. Did it the old fashioned way, ate right and exercised. We had a guy loose 50 lbs. Others made good progress too. I don't do the challenge at our box not to really win. Do you run a local 10k expecting to win? I just like getting out there.



No WOD for me yesterday or today. I'm in New York with a bunch of meetings. Back tonight.

Jeff