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Thanks all for the encouragement!:thanx:

I am sitting here with Ice on my shoulder and a 2.5 plate in the other hand doing some mobility exercises--Dang I am a lousy patient (got no patience):(

JB-That is some serious work brother!!

Claw-For sure not many (outside of our Boxes) understand the CF family and just how strong the relationships become in support of each others Dreams-Goals!

JJ-We tried to get Battle Ground in the name but it was already taken:ranting2:

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10/19 WOD

Snatch Practice 10 Minutes (no giggling)
Followed by:
1 Deadlift (75% of your 1 Rep Max) every 20 seconds for 10 minutes

Snatches at 45# and 65# felt smooth. Started to find my rhythm in terms of triple extension and pulling myself under the bar. Hips were starting to open, which is good.

WOD @ 225#. Lots of fun!

This was my first WOD since Friday. I spent much of Sunday resting, and I slept in yesterday too. Good call on my part.

The Claw

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Just checking in. I haven't had much time to post. Busy with work, the gym and trying to stay on track with workouts.

I signed up for this local CF competition.
WFS [url]http://www.level10crossfit.com/events/upcoming-events/[/url]
5 WODs in one day:yikes:...not sure if I am ready for that, should be fun. I am sure I will be the only over 50 guy...so it's mainly a challenge for myself, hopefully I can take on a few youngsters.
I am on my second week of Wendler 5/3/1, doing the 4 day a week program. It works out nice because the last week of Wendler (I think it's called deload) is the week before the competition. Then doing a short Metcon after each Wendler session, plus extra work.

Did this last night.
[B]Wendler 5/3/1[/B]
[B]Press[/B] Warmup, 3x105, 3x120, >3x135...got 5 reps last set, stuck halfway on attempting 6th rep

[B]Metcon[/B]
Two rounds for time:
5 snatchgrip deadlifts, 95#
5 hang power snatch, 95#
5 overhead squats, 95#
row 200 m
Rest 1:30 and repeat for a total of 3 cycles
Times 4:18, 4:05, 4:04

[B]Extra Work[/B]
10 kb swings, 35#; 10 kb swings, 53# ; 10 kb swings, 70# ; 10 kb swings, 53# ; 10 kb swings, 35#. Rest as needed between sets, not for time, just for work. Concentrate on holding a good hollow position when kb is overhead, tight abs...
Decided to swing every minute on the minute so I could be done in 5 minutes, that gave me about 30 seconds rest between.

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Terry D.

You da Man!:pepper: I am sure you will humble some youngsters and with what I see of your W/O's you will do awesome!

10.19.10
Took it easy today (as has been for the last 3 days trying to tame my shoulders.
(Iced on/off last night) and it looks like the swelling is finally going down. I am doing about 10 minutes of 2.5lb mobility workouts and it seems to be loosening up some as well. Funny I can do dead hang (slow pull-ups) ok but raising my arms from the floor to overhead is really painful.:yikes:

7th day today for the BS Strength WOd at 120#x 20 and it was honestly no harder than the first round of 90lbs (so it must be working);)

Finished up this morning with 3 sets of 20 Abmat Sit-ups feet anchored hands behind head 1sec.U/1sec.D (need to do more of these)

Sure missing doing the regular WOD's---my patience sucks!:ranting2:

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wu
3x10 reverse hypers @ 50#
10 pushup
12 walking lunge
20 20# wallball

WOD
21 35# KB snatch right arm
21 35# KB snatch left arm
21 K2E
15 KB snatch each arn
15 K2E
9 KB snatch each arm
9 K2E
6:51

post WOD
6x6 ring dips
jumprope

m/56/180 CrossFitChesterton

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SKILL/STRENGTH
Back Squat 5-5-5+ 165, 185, 215

CONDITIONING
On the minute, for 12 minutes, complete the following
3 DB Hang Power Cleans
3 DB Front Squats
3 DB Push Press

2x 40lbs dbs

On my way to NYC.

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[B]10.19.2010-Tuesday-Day 2[/B]

Warmup: Row 500, lunge, squat et al stretch (back is sore today)

[B]WOD: Athlete's Choice[/B]

3 rounds for time of:
400 meter run
30 burpees
15 chest to bar pull-ups

shedkicker
3 rounds for time of:
15 hang power cleans - 135# (95#)
15 burpees
[B]
6:47 rx[/B] shedkicker. I rested too much after the burpees :mad:

Run 400
Good morning, GHR, quick set of very light squats to loosen up (still sore back)
Stretch

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Jim - Thanks for the condolences. I knew you guys would know what I mean. ;)

Jeff - Awesome 5K time!

Deb - I'm so impressed at the amounts of Burpees (Yay! Burpees!) you do!

Pat - way to go with those Hollow Rocks! I just LOVE the Mobility WOD!

Been traveling. My schedule is all Boogered up!

[B]WU:[/B]
Double under practice
Push ups
Mobility WOD Stuff
800m run

[B]WOD:[/B]

Bench Press:
1-10-1-20-1-30 reps (add up all 6 barbell loads)
At the hotel, they’ve had a Precor machine that I played around with and loaded up until I couldn’t press any more & got the following:
360-200-360-200-300-180= 1600 total
Maybe not reality, but my shoulders were sore!;)

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11/20 WOD

"Nicole"
AMRAP 20 Min
400 M Run
Max Pull Ups

83 in 7 rounds. Last time I did this was July 2009, right after I started crossfitting. Scored 69 in 7 rounds then and tore a callus. Today was much better! 20% improvement and no torn calluses. First round of pull-ups were 23, and all rounds except last one were at least 10 (on two rounds I should have chalked but didn't, including last round, which probably cost me about 3-5 more reps over the whole WOD). The runs were really slow, because I put all my focus on maxing out my pull-ups.

The Claw

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JC- awesome results on "Nicole"--23 consecutive PU'is stellar! not withstanding the (10) on subsequent rounds!:D

10.20.10

Still not doing the Prescribed WOD's and limiting my workouts to mobility and rehab (along with some cardio)

Row: 250x2 strong steady pulls averaging 1:40 500m/split time
sit-ups: 20 x 4 (slow up/back) hands beside head
Shoulder mobility rehab:scare-crows with 2.5lb plates
band stretches 4 position 4x5
Hip mobility squats (per MWOD videos (10 min)

go home--Ice 20 min--
Finger mobility WOD (typing this post):pepper:

MTB--Planning 12 mile ride (non technical/cardio/hill climb intervals)