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3.26.11
Wendler 5/3/1, Month 2, Week 2 OHS Day WARM OHS 6xOly bar Stretch WOD OHS 3x80 3x90 6x100 CASHOUT/ASSISTIVE 20 Jump Squats w/Oly bar 20 Presses w/Oly bar (alternating front and rear) :30 Plank |
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[B][U]March 26[/U][/B]
Swam 1500 yds straight (28:01, HR mostly 130s, but hit 140s and 150s at the end, 500 splits were 9:30, 9:15, 9:15) Cycled 15 miles (50:01, HR averaged 125 and peaked at 149) Shoulder Press: 10x45#, 5x95#, 5x120#, 3x135#, 3x150# 2x through the following circuit: - 50 side leg raises per leg (while lying on side) with 5# weight on ankle - two minute plank - 50 arm raises per arm (while lying on side with elbow tucked into waist) while holding 3# weight Swim felt pretty good, although I was kind of stiff from benching the day before and that slowed me down during the first 500 until I warmed up. On the ride, my HR was low, but my legs had no power today. They were sore from the front squats, but mainly from yesterday's deadlifts, which I haven't done in a long time (since hurting my back). It was a moderately hilly route (two steep hills about of 200' each and a couple of smaller ones) and that was enough to make me feel yesterday's deads. It was 33 degrees and windy, so at least I made myself get out and do it. It was one of those days that you can make up some ground on the competition that thought it was too cold to ride. Two minutes off my PR on that route. Shoulder press and core work at the end felt very good. For some reason, the 2 minute planks felt easy today. I won't complain! Another big volume day tomorrow. |
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[B][U]March 27[/U][/B]
7.2 mile run, 600 feet of elevation (2 Cat 5 hills per mapmyride) 65.21 (HR avg 135, max 150) 6 sets of the following circuit (during NCAA basketball game commercials), untimed - 5 DH ring pull-ups with false grip - 5 ring dips - 25 sit-ups |
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3/22
WOD Grace 4:27 Lots of PRs going round Congrats to all m/56/180 |
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03.27.11
Did some work on the elliptical, including an 8 round Tabata 03.28.11 Wendler 5/3/1. Month 2, Week 3 Dead Lift Day WARM DL 5x135 3x225 Stretch WOD DL 5x255 3x285 3x315 (new 1RM=345) CASHOUT/ASSISTIVE 20 lunges 20 knees to elbows |
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John B. Nice Grace time!
Lets see: Yesterday: "Abbate" 28:02 95lb C&J 3/26: 13:23 21-15-9 DL 225lb OHS 135lb Scaled OHS to 95lb 3/25: 5 Rounds of 15 Med Ball Cleans 15 Wall Ball 9:28 3/23 For Time 70 Burpees 60 Sit Ups 50 KBS 40 Pullups 30 HSPUs 16:11 Sorry its backwards. I find its hard to post after every workout. I see you guys are posting some incredible efforts. You all inspire me every day! Thanks a Bunch! |
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[QUOTE=Jim Colby;918975]That looks like a good JU workout. I know this sounds really obvious, but when you're doing stuff like side to side jumps (or pattern jumps in general) you have to remember to move the spot where the rope hits bottom too so the rope and your feet are always in the same place at the same time. I must be stupid because it took me a couple sessions to figure that out (I was having trouble with the up and back jumps).
Psyching myself up now to do one of those long unbroken swim workouts that I hate. Writing about workouts, rather than doing them = procrastinating![/QUOTE] Funny that you say this. I looked/felt like and absolute DORK when I was doing the side to side and the split sections. Both were really difficult for me, signaling to me that I need them even more than the others. On the side to sides I found a straight line in the rubber mat and focused about two feet in front of me and made sure I hit either side of that center line. It's amazing how something that sounds so simple really isn't. Rested this weekend. [B]3-28[/B] Workout today: 18:06 75 Squats 50 Pull-ups (band) 20 Ring dips (box dips) 50 Squats 35 Pull-ups (band) 15 Ring dips (box dips) 25 Squats 20 Pull-ups (band) 10 Ring dips (box dips) This blasted my forearms and the pu's were difficult even with the blue band. I want so much to get off that band!! |
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3/28 WOD
100 Overhead Squats (95#/65#) This is not for time, this is to be done in the least amount of sets possible within a 20 min time cap. Six rounds (20, 20, 15, 18, 15, 12). Did a pretty poor job of getting to full depth on these. :-( Started out with a bonus, two rounds of max burpees in 60 seconds, with 60 second rest in between: 26, 17 26 beat my PR by 5! I predict this will remain the CPC men's record at least until the noon class arrives. The Claw |
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Back after 2 weeks off due to chest cold, etc.
Lots of stretching and range of motion. Longer warm up. Strength: Back Squat: 5X 235, 260, 300. Met-con. For time: 75 Squats 50 Pull-ups 20 Ring dips 50 Squats 35 Pull-ups 15 Ring dips 25 Squats 20 Pull-ups 10 Ring dips Did the puppy version from Brand X: 35 Squats, 25 Pull ups, 20 dips. 25 Squats, 15 Pull ups, 10 dips. 15 Squats, 10 Pull ups, 5 Dips. 6:49. |
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Wow nice Grace John B.... John J - nice deadlifting. I miss deadlifting...
[B]3.28.11 Monday[/B] weighed 73.48 kg today (about 162#) Warmup [B]OHS[/B] 25kg/5 (2) 28kg/4 (2) 31kg/4 (2) 35kg/2 (3) 38kg/1 (2) 41kg/1 (2) [B]Backsquat[/B] 41kg/5 50kg/5 (2) 55kg/2 (4) 60kg/1 (5) [B]Snatch[/B] 25kg/4 (4) He tricked me. Wondering if it was going to be a lite easy nite or what... he wanted me fatigued enough to snatch correctly w/o being able to compensate. The first two reps sucked (he said something like, c'mon its not even 50% weight for you). Then he said to snatch, then lower the weight and do a reverse liftoff and snatch for the reps. 2nd set got better, the third and forth sets he was very happy with. |
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Wow! Everyone's kicking @$$!! Great job to All!
Jim Colby - Thanks for the Jump rope program clarification! (Doesn't make it any easier! :rofl:) [B]WU:[/B] 800m run 3x10 -Air Squats -Push ups -Abmat Sit ups [B]WOD:[/B] 4 RFT: 5 135# squat cleans 7 Handstand Push ups 9:27 [I]Short tough but good WOD. I was concerned about going to 135# since my max clean was 145#, but was glad working on my clean form last week helped. the 1st HSPUs were back to the wall, which I just FINALLY learned how to do, but were tough to do in a timed situation. The rest were belly facing the wall. [/I]I WILL be doing them WITHOUT the wall by next year! |
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3/29 WOD
Press 3-3-3-3-3 95-95-105-110-115 (I think 115# is a 3-rep PR; my 1-rep PR is 120#.) AMRAP 20 Min (3 Minutes of work – 1 Min of Rest) 8 KB Snatch R 8 KB Snatch L 16 Box Jumps 9 rounds @ 1 pood. This was a lot of work! The Claw |
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3/29:
75 Squats 50 Pull ups 20 Ring Dips 50 Squats 35 Pull ups 15 Ring Dips 25 Squats 20 Pull ups 10 Ring Dips as Rxd 18:49 went out too hard at the start. |
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[B]3-29[/B]
3x7 Thrusters 55#-65#-75#-85x2 (missed)-80#-83#(fractional plates)-85#-90x2 (missed) Not a bad day at all. :D One more work day, then I'll be heading to San Jose for the weekend. |
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03.29.11
Quick MetCon 500m row 1/2 mile run 7:20 |
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Claw - I hate the Press! Great job on that PR! Good AMRAP too!
Jack - I know the feeling, whether to pace yourself or work it as fast as you can for as long as you can! That is the question!! Good WOD time! Michelle - Nice job on those thrusters! John J - nice job on that Row/run couplet! [B]WU:[/B] 400m run (backwards, forwards, both sideways) Burpee (Yay! Burpees!) broadjump suicides (Out to the Basketball foul line & back, then out to half court & back) Mobility WOD stuff (Squats & Pigeon stretches) [B]WOD[/B] For Time: 21-15-9 reps 95# sumo dead lift high pulls 95# overhead squats 12:09 [I]Brutal but fun. Happy I did it Rx'd! Had forgotten how hard SDLHPs were! “The overhead squat will punish everything that’s fundamentally wrong with your air squat. It will expose every flaw.” -Greg Glassman[/I] |
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William & Claw - EXCELLENT work on those OHS. You got me on that one.
Jack - Awesome work on the squat/pull-up/dip WOD. You must have a strong pull-up to get that time. [B][U]March 30[/U][/B] Cycled to work - Hilly 10 miles - 33:50 [U]Lunch[/U] 10 minutes of jumping rope 10 minutes of dynamic stretching Back Squats: 10x135#, 5x180#, 5x205#, 10x225# Bench Press: 10x135#, 5x175#, 5x205#, 8x230# DH Pull-Ups: 5, 5, 10 (full arm extension and one sec pause at bottom) Cycled 10 miles home (slightly different route - 33:51) 2x through the following circuit: - 50/leg of side leg raises lying on side with 5# wt around ankle - 2 minute plank - 50/arm of arm rotations with elbow touching side and holding 3# wt It was cold this morning (20s and very windy), but I finally said eff-it you're either the kind of person who makes excuses or one who goes out and does it, so I made myself ride to work. I'm glad I did it. I felt slow on the bike again, but my legs are tired from the increased work load recently (squats, DLs, running, cycling, etc.). My lifting is starting to feel better again. I need to increase the weights on the core workout at the end of today's workouts. |
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My last entry should have read March 29th. I also took a rest day on the 28th. I was feeling kind of beat up after 8 straight days.
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WOD 3/29/11
100 abmat situps 270 rope jumps 80 squats 70 pushups 60 wallballs (14) 50 pullups (small band) 40 burpees 30 KB swings (35 lb) 20 KB Sumo Deadlift high Pulls (35) 500 meter sprint on rower 45:32 minutes:eek: |
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[QUOTE=Jack Davis;919962]3/29:
75 Squats 50 Pull ups 20 Ring Dips 50 Squats 35 Pull ups 15 Ring Dips 25 Squats 20 Pull ups 10 Ring Dips as Rxd 18:49 went out too hard at the start.[/QUOTE] Wow, great time! |
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OK. I guess I'm in the right place. I'm 51, female and pretty new to Crossfit. 2 months to be exact. I'm 4 months Paleo, and loving both. I still feel like the wimp most of the time, but SOME of the time now, am NOT the last one to finish. I'm very competitive, so think that will help me. Generally out of shape, since about 3 years, post hysterectomy. Prior to that was pretty active and fit and thin. Happy to have support here, and advice and motivation. Thanks!:run:
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kinda frantic couple of days between work and regular life. at times i really hate being a manager of adults going on 13.
8x2 195lb back squat with purple bands 4x good a.m. w/green band 25 400 m. run 13:24 |
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[QUOTE]“The overhead squat will punish everything that’s fundamentally wrong with your air squat. It will expose every flaw.” -Greg Glassman[/QUOTE]
airsquat vs any weighted squat, totally new ballgame - throw the (wall) ball away! I used to think that was deep enough....the other day I didn't quite touch my calves in one of my backsquats and was scolded for "squatting like a football player." :p You know what helped me a lot with OHS? Pigeon stretch & the Mobility wod with the hip stretch that KStarr said was worse than waterboarding (yeah, I THOUGHT I'd been stretching my psoas...) Best tips so far: pushing my knees out and getting my butt under my shoulders instead of sticking it out behind me, and pushing up & out on the bar on the way up. Getting slowly better. Welcome [B]Martha[/B] and [B]Vicki[/B]!! Good luck everyone, with the Open WOD - oughta kill that one!! |
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[B]Welcome Martha and Vicki.[/B]
Thrusters today and games WOD tomorrow. I am not entered in the games but will follow and compare WOD results. Goal is to compete next year once I work on my goats (OHS, running, DU's, Squat Snatch) Good Luck to everyone entered in the Open! Let's see those results! Old Crossfitters Rule!!!!!!!! |
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[B]Welcome Martha and Vicki![/B]
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[QUOTE=Deb Borbone;920286]Good luck everyone, with the Open WOD - oughta kill that one!![/QUOTE]
Let me just say that I did this WOD today, based on the "strict form, no cobra" on the push-ups and it was the most trying day of CF that I've ever experienced. ANY slump in the plank resulted in a no rep. I will keep my score to myself until I've gotten over it. :rofl: |
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[QUOTE]Let me just say that I did this WOD today, based on the "strict form, no cobra" on the push-ups and it was the most trying day of CF that I've ever experienced. ANY slump in the plank resulted in a no rep. I will keep my score to myself until I've gotten over it. [/QUOTE]
Thats the best part, the pushup standard!!! :evilsmile Big equalizer, for me anyway. |
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Deb, let me just say that I learned a couple of very, very valuable lessons this morning. So did the head judge/trainer and the judge that was counting my reps.
1) Hell will freeze over before I ever quit anything CF, no matter how embarrassing my performance may seem to me, to another it's dogged determination. 2) I will spend countless days moving forward doing strict, strict push-ups. :yikes: |
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I can tell you I've done WOD after WOD getting beat to smithereens, lying on the floor till I can plank up.... lot of others getting 50-100+ max rep hand release pushups in 3 min, while I get, 25-30...
be interesting to see what happens now with the standard!!! |
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[QUOTE=Deb Borbone;920512]I can tell you I've done WOD after WOD getting beat to smithereens, lying on the floor till I can plank up.... lot of others getting 50-100+ max rep hand release pushups in 3 min, while I get, 25-30...
be interesting to see what happens now with the standard!!![/QUOTE] I'd rather learn to do it right NOW rather than later when I get better at everything across the board. That's the main reason I decided to do the open sectionals. I want to know my weaknessess and have them staring me right in the face so that I can improve them. :D |
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Welcome new athletes! Love this group of winners, and the armchair coaching and encouragement is priceless!!
I won't attempt to comment on all the work done by everyone as It has been a few days since I have been near a computer! [B]03.25.11[/B] (last long run for me prior to my 1/2 marathon this Sunday) I was encouraged that my CF training (especially the heavy metcon's were paying off as I was in much better control of my breathing than I expected. I was able to run better than half with an average HR of 155, and only going up to 175 on the hills, I was able to maintain a 10m/m pace over the entire run and that was my goal! [B]3.26.11[/B] 3.5hr car ride to Seattle to help my Daughter and Husband move into their new home: WOD--load a truck load, deliver, unload and carry up 3 flights of stairs for time: 8.25hrs! (not a PR but close) [B]3.27.11[/B] (go for run in the hills around the kids house) 3.25 miles average pace 9.45 (felt really strong and my new "Karhu" racing flats" felt awesome and were breaking in nicely!! [B]3.28.11[/B] (1/2 of WOD)rx for time 50-squats 35 pull-ups (first time every being able to keep kip going for a new PR of 12;)) "did manage to rip a callous:yikes:" 15 ring dips [B]Time: 11:52[/B] [B]03.29.11[/B]--rest day for real! limit to stretching and plank holds side/back/front 3min (dang it I couldn't stand it) so I decided to do one more pace run in the pouring rain) to physic myself up for the potential of having to run the 1/2 marathon Sunday in the rain! [B]Run:-3miles including 2 good 1/2mile hills--10.00 m/m pace[/B] felt strong and confident of my ability to do the Open WOD tomorrow and be able to put out a good effort in the run Sunday! [B]03.30.11[/B]--GAMES OPEN WOD- AMRAP-15MIN masters Seniors-55-59- 9-DL-145# 12-Push-up-(hand lift at bottom) 15-Box jumps-20" (step-ups allowed) After thanking God this was not a Pull-up WOD I was ready to go! [B]8RND+9+12+3[/B] Made good time on the Dead-lifts Push-ups unbroken for 5 rounds--than had to break them up (slowed me down considerably!) Darn-it! Box Jumps--jump up/step back for 4 rnds and then I felt more comfortable able to maintain pace by stepping up-- THIS WOD WAS A LOT MORE CHALLENGING THAN IT LOOKED ON THE SURFACE!--:rofl: Good luck everyone that is entered! great way to find out where we really are in the CF world as well as it definitely;) shows us where we are in greatest need of improvement!!! |
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03.30.11
(Two days until "official" membership in this thread. Wait, it's "over 50", so it'll be a year and two days 'til I'm 51— Lord help me) Wendler 5/3/1, Month 2, Week 3 Bench Press Day WARM Run 1/4 mile 20 rollovers BP 5x135 WOD BP 5x185 3x205 3x225 CASHOUT/ASSISTIVE 12 Dips 12 GHD Situps :45 Plank |
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Lots of warm up. Still stiff from Monday's BS.
Strength : Bench: 5X 160, 190, 220 w. bands. Complete as many rounds and reps as possible in 15 minutes of: 155 pound Deadlift, 9 reps 12 Push-ups 15 Box jumps, 24" box Scale: step up on box. 6R+2DL. This was a gasser. Step ups were the most tiring part. |
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Welcome Martha and Vicki!
Tim, good luck in your race on Sunday! JB, very impressive time on Grace (see below). [B][U]March 30[/U][/B] [U]Warm-Up[/U] Ran 1 mile 10 minutes of dynamic stretching and mobility work [U]WOD[/U] [B]"Abbate"[/B] Run 1 mile 155 pound Clean and jerk, 21 reps ([I]Scaled to 135# and 30 reps first round to try [B]Grace[/B] for first time[/I]) Run 800 meters 155 pound Clean and jerk, 21 reps ([I]scaled to 135#, 12 reps since did 30 reps in round one[/I]) Run 1 Mile [B]28:48 (includes Grace time of 6:10)[/B] Stretched Gamed the run at an 8 minute/mile pace to try to save energy for the clean and jerks, to no avail. The runs were pretty easy, but I died on the C&Js. I never practice them and they are more accurately described as reverse curls combined with a shoulder/push press. The few times I used momentum and leverage properly, the bar came up much easier. Deb you would probably fall to the ground laughing if you saw my form today. Anyway, it was a good workout! __________________ |
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Thats a lot of overhead @ 135 Jim and with all the rest of the running looks like a man killer. I may do the Games WOD today @ 8,900 elv and see how it goes.
3/28 we did a WU but what I dont recall WOD 15:00 AMRAP 5 front squat @ 135 5 PP @ 95 5 MB 20# situp leg lift something or other 8 to 11 rounds I duknow? 3/30 WU of something or other WOD 4 rounds 200m row 30 ALT KB swings @ 40 15 20" BJ 5 O/H Squat @ 95 time :shrug::shrug: we did a brutal 6:00 AB work after each of these WODs O yea welcome Ladies hope you girls stick around, Deb is the only girl we have been able to hold on to, But she's a good one and we not letting her go. but anyway welcome and glad to have ya m/56/180 |
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Strength: BP 5 X 155, 180, 205
Thrusters: 3 X 95, 135, 155, 155, 165, 165, 165 |
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Welcome [B]Martha[/B] and [B]Vicki[/B]!!
[quote=Deb Borbone;920286]...You know what helped me a lot with OHS? Pigeon stretch & the Mobility wod with the hip stretch that KStarr said was worse than waterboarding (yeah, I THOUGHT I'd been stretching my psoas...) Best tips so far: pushing my knees out and getting my butt under my shoulders instead of sticking it out behind me, and pushing up & out on the bar on the way up. Getting slowly better...[/quote] Ha! That's EXACTLY what the instructor had us do!! "Getting slowly better" is the motto! Deb & Michelle - LOVE your discussion on the proper push up form! I've been trying to focus on "the hollow rock" position & holding the back solid. Easier said than done on or about your 30th rep! :rofl: The Open WOD #2 will push your back when doing push ups! Tim, Pat, & John B - great job on the Open WOD! John J - Happy Early Birthday! Jim Colby - Way to go on that hero WOD! Running & cleans are my goats. I've been told cleans aren't reverse curls, I have to work the bar from the "scarecrow" position by whipping my elbows to the rack position. Tough for me to do! These Oly lifts are so much technique! Jack - Awesome on those thrusters (& the the benchs!) [B]WU:[/B] 2x 400m run 50 ft- high knees butt kickers Frankenstein Walks Straight leg kick forward, back, & forward Spiderman 10 Push ups raising one arm up. [B]WOD:[/B] Mary 20 min AMRAP: 5 Handstand Push-ups 10 One legged squats, alternating (assisted especially on my right leg!) 15 Blue band assisted Pull-ups 6 rounds + 5 Handstand Push ups + 10 pistols [I]This was brutal! The only thing I felt good about was the HSPUS[/I]! After WOD: Clean practice |
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[B]3_31_11 Thursday[/B]
Warmup [B]Squat[/B] 15kg/5 35kg/5 40kg/5 (2) [B] Powerclean[/B] 35kg/3 40kg/3 (2) 45kg/3 50kg/2 (2) 55kg/1 (3) had one with the bar away here. 45kg/3 (3) [B]Jerk[/B] 15kg/4 25kg/3 30kg/3 35kg/3 40kg/3 (2) 45kg/2 50kg/2 50kg/1 (3) 55kg/1 (3) I had a miss, fatigued and freaking rosen! Feels like my feet stuck to the floor under the heavier weight. 40kg/2 (2) working on not looking up. thanks JB. JJ - isn't this your 50th year?? Over 49. After tomorrow you're over 50. [B]HAPPY BIRTHDAY[/B] :D Jim, I fall to the ground laughing at MY form, STILL. |
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William,
Thanks Good buddy! The Open WOD was fun and another example of just how great CF is for exposing our weaknesses! Your WU routine is inspiring to me and I look forward to all your posts as they too inspire me to ''do more"! Deb you are putting up some good numbers on those lifts! I am amazed at the weights you ladies put overhead! As for me, I took today off to spend some (not exercising) time with my wonderful bride of 33+ years! Finally the sun came out and introduced itself for at least 3 hours! Sure would be a blessing if it doesn't rain for the 1/2 marathon this Sunday? Some amazing performances are being posted on the Open Leader board! Dang there are some "Beasts" in every age group! have fun folks and keep up the good work! |
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yesterday purple banded back squats
12x2 175 lbs today 3x40 yds prowler pull... 240-250-260 almost did not get the 260. the last 5 yards really sucked. |
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