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Today - 07/17/09
7AM workout in the gym with Patrick

WU:
stretching
run to the gym

WOD:
Deadlift - 1 rep max
I'm not sure of the progression of the weight because I lift better when I don't know the weight (Obviously, I can see the plates but I don't think about it). Patrick puts them on and I pick them up.

When I did 135, he wanted to take a picture because he's never seen me do 135.

:kicking0: [B]New PR: 155[/B] :kicking0: (old PR 140)
Happy to be lifting above body weight. Almost did 160 - got it off the ground twice but couldn't pull it up. Next time.

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Linda-
We look forward to seeing more posts from you. Welcome.

Today I did modified "Grace" w/100lb. C&J's for time.
My time: 11:40

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Linda, Nancy, and Diane,,,,the punishment knows no sexual boundaries.:D

Diane congrats on the PR.:pepper:

Nancy is so happy to be here she can't wait till she's 50. Great attitude. Reminds me of my triathlon days in which at the end of each age group division you'd start to look ahead to the next and figure out what the new competition would be.

Terry those are great numbers on the lifting and the rowing. Just watched a video in the Journal on rowing. The female instructor was talking about keeping the balls of your feet on the stretcher (?) for better transfer of power to the oar. Couldn't really say I understood the correction. Couldn't keep my foot planted in one position while rowing to cool down from the work out today. More practice I guess.

Did the 090717 WOD: 30 Muscle ups.

Did 15 kneeling MU's and 60 pull ups and 60 dips (divided into sets of 20, 10, 10, 10, 5,5) in 10:40.

Towards the end of the kneeling MU's I may have been sort of kipping into a jump. Anyhow, it's a start. :kicking0:

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Diane and Terry-Great job on those lifts.

WOD
Rest Day !!! I have to pay more attention to this.

So, last night I'm at the Box (Crossfit Old Bethpage) with my 16 year old, firebreathing, Crossfit animal son and as usual he's "patiently" waiting for me to finish the WOD. I finish and pull off my sweaty shirt to change into a dry one and he says," Wow, Dad. It almost looks like you have abs!"

Don't know whether to kick him or kiss him. :rolleyes:

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CFWU

15 press @ 95#
20 pullup
15 push press @ 115#
20 pullup
15 push jerk @ 125#
20 pullup

WOD 5 rounds for time of
40 situps
20 KB swings@ 35#
15:42

Stephen you out there?

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Not much today. At our squadron PT, I did a practice "crunch test". Passed that easily. The trouble with the gym on Friday's is it is a lot like the golf course for some corporations. At lot of business is conducted, especially with people you don't see on a regular basis.

Also, tried some back squats in stages up to 225 to see how my heel would handle it. Felt OK, but I paid for it later.

Pat...On the rowing and foot placement. Think of it in terms of doing a power clean (sort of). The balls of your feet have to press hard against the foot stretchers. At the end of the stroke, because of momentum, your feet will unload from the stretcher a bit. In a clean, the bar won't move if your power is not transmitted to the floor through your feet. The rower is sort of kind of a horizontal version of that. Hope that wasn't to confusing.

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actually that makes allot of sense. Thanks Charles.:notworth:

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[B]Help!!!![/B] I have to help clean the house today. My wife is having an older gals pajama party today and tonight. Got im Himmel!!!

[I]"When I was younger, so much younger than today..."[/I]

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[B]Friday 090717[/B]
30 Muscle-ups for time
Could only get 1 or 2 RX'd, sore shoulder so I did modified with feet on plyo box.
Time 7:00

1000m Row - Max Effort - 3:34
Went out to hard and ran out of gas at 300m

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CFWU- 400m run

21 DL @ 225#
run 800m
15 DL @ 225#
run 800m
9 DL @ 225#
run 800m
19:22

go easy Charlie