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Thanks [B]Bill[/B], its a crappy bar (the insides shake)!! JJ is right, I wouldn't have got many with no bounce! I only have a men's bar, only ever done them with 15kg before, so that was a little heavy for me.

[B]5_23_11 MONDAY[/B]

Warmup stretch barwork


[B]Powersnatch[/B] no misses but still not sitting properly. Next to Danica, she was snatching like 70+kg.....off blocks.... for triples.
25kg/3
30kg/2
33kg/2
36kg/2 (4)
40kg (2)

[B]Snatch Pull[/B] easy had one where I bumped the bar out.
40kg/4 (2)
45kg/3 (2)
50kg/2 (3)
55kg (1)

[B]Power Jerk[/B] easy, took the last one too lightly and bit of pressout
25kg/3
30kg/2
35kg/2
40kg (3)
45kg (2)
50kg (2)
54kg

[B]Backsquat[/B]
45kg/4
55kg/4 (3)

[B]Clean & Jerk
[/B]35kg/1+2 (5)

[B]Backsquat[/B]
40kg/5 (2)

pretty good nite in the gym.:)

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[B][U]May 21[/U][/B]
Cycled 28 miles with my brother-in-law in Canada. Good ride, mellow pace, probably around 18 mph.

[B][U]May 22[/U][/B]
Drove home from Canada. No workout.

[B][U]May 23[/U][/B]
Dog tired from getting home very late last night.
Easy 4.5 mile run at half marathon pace (~8:25 min/mile)

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[B]Deb,[/B] those Sotts Presses were [B]extremely[/B] impressive regardless of technique.

It is a really, really tough exercise, makes you realize how much you actually use your legs and trunk in regular shoulder presses (quite a bit), when you can't use them in Sotts.

I also do them sometimes one arm with a k-bell.

05.24.11
At the Dam

1/4 mile jog
Stretch
120 stairs up, then down
Uphill Sprints 4x45 yds.
120 stairs up, down
1/4 mile jog

Weighed myself for the first time in months this AM, still 212, but a noticeable change in body composition since re-adopting Wendler, then adding in hill training

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[B][U]May 24[/U][/B]
Swam 12x100 yds with 30 sec RI, mostly around 1:40/100 yds (slightly slower at the beginning and slightly faster at the end), then

Five rounds for time of:
Swim 50 meters (I swim at a yds pool so added one extra length at the end)
25 Push-ups
[B]9:15[/B]

This was all about the push-ups. I finished the first round in a minute when I did the first set of push-ups unbroken. By the end, however, I was doing push-ups 3 at a time. My push-ups really sucked today! I had to swim nice and easy to give me a longer break between push-up sets. Maybe my push-ups were affected by swimming 1200 yds before starting this WOD, but I'll be adding push-ups to my weekly routine again, since I haven't done them for a while and it showed. 8 minutes next time.

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[QUOTE=John Jaeckel;939913]
Weighed myself for the first time in months this AM, still 212, but a noticeable change in body composition since re-adopting Wendler, then adding in hill training[/QUOTE]

Yeah, the change is evident in your new avatar for sure.

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Great Job everybody!

JJ, I need an excuse to head east & hit that Dam run!!

1st day back in the box!! Stitch out & back at it!! ;)

[B]WU:[/B]
15 Burpees (Yay! Burpees!) to tuck jumps for the stitch! (Thank God for a running stitch! :D)

800m run
Static stretching

[B]WOD:[/B]
3-3-3-3-3-3-3 Bench press

135#-185#-205#-215#-135# (Wide Grip)-185# (Wide Grip)-60# Dumb bells-70# DB’s-80# DB’s

[I]Love this WOD![/I]

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[B]5_24_11 Tuesday[/B]
Light day.....

Warmup

Run 400
[B]
Pullups[/B]
DH Pullups - 10, geez these are hard to get dead & full ROM all singles
Kipping Pullups 4x5 probs, my chest is tight head not going thru, shouldve balled it but que será

[B]Bench[/B]
5x45#
5x65#
5x75#
3x95#
3x100#
2x105# screwed up these set b/c I forgot my breathing
[B]
Abs[/B]
3x10x30# (the 40# triceps were more sore from holding those huge things, this time I hung the dumbbells off the back of my shoulders - thats the ticket)

JJ was right; a guy that does sprints up a hill look like a 90° incline knows what's hard. I did do a Sotts press for 2 at 45#, no bounce - harder than had to be b/c I was wearing sneakers!! I guess those WL shoes DO do something.

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over did it saturday playing golf. did 18 holes should have stopped after 9. my neck and shoulder were stiff and sore sunday. monday i could barley move so i took yesterday off from working out. felt much better today.

however after doing todays wod i should have taken today off as well. :)

5-5-5 good mornings
130-140-145

then at the start of every minute 5-100 lbs per side farmers carry dead lift and then 10 m. sprints for the balance of the minute. then rest 1 minute and repeat for 10 sets. total number of sprints is your total.

116

glad that one is over.

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I'm 52 and have been doing cross fit with a bunch of friends for about 5 months now. Although I rarely did Olympic lifts before cross fit, I've been doing similar WODs my whole life. People no longer look at me like I'm crazy in the gym.

Today I felt like running so came up with the following interval workout (on the treadmill):

Warm up with an easy mile (starting at 6 mph and finishing at 8).

Intervals for 3 miles with active rest for 1 1/2 minutes in between at 6 mph.

Intervals: 2 quarter mile runs at 9 mph; 2 at 10 mph; 2 sprints for 1 minute each at 13 mph (ki ked my own ***); 2 sprints for 1 min. each at 12 mph; last quarter mile easy at 6 mph.

Perhaps not very scientific, but all in all, a fairly brutal WOD for me. Tomorrow, back to Wednesday's WOD on the cross fit site.

I love seeing the times and weights done by other cross fitters, so I have something to gun for or to judge my own performance. Once I feel more competent at the Olympic lifts, I'll try my hand at the games.

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[B]Deb[/B] Great video of pullups on FB!
[B]Perry[/B] Welcome!

I've been down for the count for 7 days with an ear infection. I guess after all the pushing since July my body said take a break or I'll break you. I'm feeling much better after 3 rounds of antibiotics and the horrible unexpected side effects. I may actually feel like working out tomorrow. Yay me!

You guys are all doing great!!