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[QUOTE]Deb: I read and re-read your entry the other day: reverse lift off pull snatches? No clue what a reverse lift off was and couldn't find it on the site. [/QUOTE]
lift off is just the first pull.

So the first thing is a snatch pull... [url]http://www.youtube.com/user/devilsathletics2011#p/u/10/sqN94W47vV4[/url] (wfs - i've seen him C&J 180!)
After the pull you're standing up with snatch grip - now you keep good form, good arch etc and LOWER very s-l-o-w-l-y all the way down to your setup (this creates the tension that he's saying I should look for when I snatch).

From there, full snatch!!

You do sets of 4 like he usually makes me do at the end of workout where you've snatched or squatted already, its hard!! That was doubles Thurs., not so bad.

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Thanks. I'll try it.

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Perry, don't worry, I don't usually understand Deb's workouts either. Deb, that's why I hardly ever comment on your logs, but it sounds like you're doing great.

[B][U]June 10[/U][/B]
Too many other commitments, therefore a rest day.
[B][U]
June 11[/U][/B]
[B]Cycled moderately hilly 15 miles[/B] (463 feet of climbing, 47:58, Avg HR 121, Max HR 139), then
Stretched legs a bit,
DU practice for 10 mins, then
[B]CrossFit Main Page[/B]
225 pound Deadlift, 21 reps (15/6)
50 Squats (unbroken, basically a rest break)
135 pound Push press, 21 reps (9/4/4/2/2)
225 pound Deadlift, 15 reps (8/7)
50 Squats (unbroken)
135 pound Push press, 15 reps (5/3/3/2/2)
225 pound Deadlift, 9 reps (unbroken)
50 Squats (unbroken)
135 pound Push press, 9 reps (4/3/2)
[B]Rx'd 13:58 (Avg HR 141, Max HR 156)[/B]

Cycling felt slow, but that is typical after a rest day. I also didn't push it as hard as normal, as evidenced by the 121 heart rate. DU's were ok, but not quite up to snuff either. Main page WOD was all about the Push Press. The deads and squats were fast, but the push presses took a long time. Still, did better than I thought on that one.

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After getting lost in the woods last week, I downloaded an app called motion-x gps. Used it on Friday for a bike ride for the first time. Great app. It measured distance, time, the grade of hills, altitude and more importantly you can make way points so you can navigate back to them.

The down side? I thought the grade of the hills on this ride were steeper than they really are.

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Perry, the same thing happened to me. Its a bit disheartening to see that what we're riding isn't quite as hard as we may have thought, but it really gives one an appreciation of how good the guys riding in the tour are.

[U][B]June 12[/B][/U]
3 mile warm up run jog (very easy pace, but hilly)
[B]Timed 5K run at high school track (22:25[/B], outdoor PR by 47 secs, overall PR by 15 secs, Avg. HR 152, Max HR 159)
0.75 mile warm-down walk/jog
[B]7 miles covered in total[/B]
DH CTB pull-ups: 5, 5, 11
Stretched

I did much better than I thought on the 5K. My legs surprisingly weren't sore today after yesterday's ride/main page WOD, but they felt kind of dead and unresponsive during the warm-up and I felt slow. But as soon as I started the 5K, I felt great. Not sure why, but I won't complain.

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06.11.11

Rest

06.12.11

@the Dam

1/4 mile run
120 stairs (up, down)
Stretch
Uphill Sprints
1x65
2x45
3x25
120 Stairs
1/4 mile jog

Was going to do 4 Sprints at 25 yards, but pulled a hammie on the 3rd

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Hello Over 50 CF'ers. After 8 months of construction, my box is done.

[ATTACH]7932[/ATTACH]

Now I can get more serious about training and promoting the business. Bunch more pics on our page [url]www.crossfitmarquette.com[/url] (WFS) if you are interested.

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6/13 WOD

AMRAP 20
50 M Lunge
30 Box Jumps (20"/18")
30 Sit Ups

5 rounds + 13 lunges. (Probably should add 50 M jog in there too, because we lunged to the corner of Yanonali and then had to walk/jog/run back to the gym.) I set the pace for the 6 am'ers, but it was not easy! Kaela and I were neck and neck almost the whole way. My box jumps were faster, her sit ups were faster, so it all came down to the lunges. First time working under Coach Christina. Nice job coaching!

Claw

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[QUOTE=Bill Houghton;947475]Hello Over 50 CF'ers. After 8 months of construction, my box is done.[/QUOTE]

Congratulations and good luck! 3-2-1 Go!

Claw

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[QUOTE=Jim Cordes;947638]Congratulations and good luck! 3-2-1 Go!

Claw[/QUOTE]

Thanks Claw!