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[B]Michelle!![/B] sorry about your troubles, hope you are doing ok, and that things get back to normal quickly.... (duh, I'm so self absorbed on here, I just wasn't thinking! sorry about that:o)

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05.02.11

Wendler 5/3/1. Month 3, Week 4 (Deload phase)
Bench Press Day

Bench Press
5x135
5x135
5x135

15 GHD Situps
15 Dips
15 Pushups (feet raised)

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5/2 WOD

3 Rounds for Time of:
200 M Run
50 Push Ups (competition, hands off ground at bottom)
200 M Run
50 Sit Ups
200 M Run
50 Squats

25:30. Setting the pace for the day! In case you're not counting, that is a LOT of reps: 1,800M run, 150 push ups, 150 sit ups, and 150 squats.

Claw

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Deload week, finally!

Strength: Back Squat: 5X145,180,215.

Five rounds for time of:
15 Ring rows
155 pound Bench press, 15 reps
225 pound Back squat, 15 reps

Set up rings and box such that heels are at the height of the bottom of the rings.

This looked like such an interesting workout. However, the globo was packed today. I couldn't hold onto the range of equipment long enough to even set the WOD in action. SOOOOOO! I did the unthinkable. I used machines for all three @ 140 lb for each exercise. Finished in 10:23.:eek::eek::eek:

Please don't ask me to leave the board because of this. I like it here.:(

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[B]5_2_11 Monday[/B]
warmup

[B]PSnatch+Press From Shoulders + OHS[/B]
25kg/2+1+3
30kg/2+1+3
33kg/2+1+3
[B]
Powersnatch[/B] need to work on a miss is a snatch :(
36/2 (2)
40kg (5)

[B]Clean & Jerk[/B] nothing in the tank
30/2+1
35/1+2
40/2+1
43/1+2
43/2+0
45/1+1 (3)
48/1+1 (3)
50/1+0 (3)
cut it here....

[B]Backsquat[/B]
40/3
47/3
55/3
55/2
45/2 (4) a$$ to the floor

This went to hell in a handbasket quick; got a sore throat and 3 hrs sleep, probably should have skipped tonite, all easy stuff for me and I had nothing.
And my right knee was bothering me. Next time.

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[B][U]May 2[/U][/B]
10 mins of jump rope practice
10 mins of mobility work and dynamic stretching
OHS: 10 x 45#, 3x60#, 3x70#, 4x80#
DH Pullups: 5, 5, 10
Shoulder Press: 3x110#, 3x135#, 3x145#
Stretched

Funny with OHS, when I get it right, it goes right up, but if I get it wrong, it goes real wrong. I may just to OHS as my only squats until I get ok at it, then start back up on front and back squats. Need to focus on the CF skilz weaknesses. DUs are now a green light, so maybe the same can happen with OHS. The one thing I can say is that I am going real deep, so my light weights are true legit light weights!

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Been away for awhile...

Jim Colby - I've been told OHS will punish everything wrong with your Squat! It's WAY too true!!

[B]WU:[/B]

25 DU attempts

2X15
-Paratrooper lunges
-deck squats/Goblet Squats [I]3/12, 5/10[/I]
-pullups

[B]WOD:[/B]
5 RFT:
400m run
135# back squat, 5 Reps

15:51 [I]The instructor told me I should've gone heavier since the last set of BS went so quickly. He was right! Next time at least 185#![/I]

THEN Birthday Burpees, Yay! Burpees!, for one of the guys - 62!! I told him that next year, he HAS to get younger!! :rofl:

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5/2/11

[B]WOD

4xs

400 meter run/row
50 squats[/B]

Miserable time of 29.24 :ranting2:

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wilfredo....don't worry about the time. it will keep comming down. look at how many others our age would not even be able to finish one round of something like that one.

here is a link [url]http://crossfitsquamish.ca/blog/[/url] (wfs except at the very end of the audio) that has a short video of my yoke carry. the 3rd set of pictures is from one of the other members that is leading a group that is getting ready to summit on mt. everest in the next couple of days and the first one is a "kid" who he and i go head to head with for time and lb for lb in just about every workout i can still do. i think we are still about 50/50 for win/loss. :)

last nite 12x2 front squat 185lbs
120 sit ups (forgot to start the stop watch)

everybody keep up the great work. i look forward to reading with amazement what everybody is up to and you guys and girls never cease to amaze me!

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21-15-9 reps for time of
Snatch
Pull-ups
9:26

22.5 bar for snatch and two tan (pallet) bands for pull-ups. I am pretty excited about being able to snatch in this workout (my first real snatches). In 08 I couldn't air squat or put my left arm overhead, so this is a PR and the beginning of a new phase in my training. Thanks CF. This old guy is being rehabilitated and I love it. Fountain of Youth for me. :pepper:

Cool down: My wife and actually danced for about 3 songs with another couple after this workout. :yikes:

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05.03.11

Wendler 5/3/1. Month 3, Week 4 (Deload phase)
OHS Day

Stretch

OHS
5x55
5x65
5x75

ASSISTIVE
15 Jump Squats @45 lbs
20x45 lb presses (alternating front and rear)
15 GHD Situps
20 alternating arm k-bell swings @35 lbs
20x45 lb presses (alternating front and rear)

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5/3 WOD

8 Rounds for Time:
5 Push Jerks (135#/95#)
10 Heavy Kettlebell Swings
15 Double Unders

22:13 modified to 125# push presses and 2 pood kettlebell.

I cleaned the bar from the floor; a few rounds were 5 straight, but mostly 3 and 2. I'm not sure why I didn't understand push jerks, I just assumed push presses. I selected 125# instead of 135# because I could press 125# up when form deteriorated, but not necessarily 135#. Was apprehensive about getting the 2 pood kettlebell over my head, but then thought "I choose the wrench" ([url]http://www.daiglebreathesfire.com/2010/12/choose-wrench.html[/url]) (not totally WFS; some vulgar language) and went for it. Very glad I did.

Wow, 8 rounds was hard! Everybody rocked it this morning going hard and heavy. Congrats to newly certified KJ for swinging 1.5 pood (T$ better start showing up at 6 am or he will be left in the dust!) Randimal and Danette made huge progress on their double-unders.

Claw

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team wod. 5 rounds per person

5 cleans (or in my case back squat 225 lb)
80 m. prowler push.

team 3 pregnat ladies and 2 old guys (my team)
average time per person 3:24

mixed team under 35 young guns (the other team)
average time per person 3:49

were we ever happy tonite.

go canucks!!

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4/29 games WOD 6 Total 73

4/30
4x15 dumbell bench@40

bench press 3 grips 1@135 8@155
3x8 bent over row A 95

WOD 3 rounds
run 200m apx
21 KB swings@55
21 pullup

11:42

Pat you can do whatever you want in your work aint nobody gonna run you off
Deb I hope you feel better soon

to take a line from the Cub fans in the area here "wait til next year" ( 2012 CrossFit games)

m/56/180

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Wilfredo - The 400m/50 squat WOD is brutal!! Cliff is SO right!! Most 50+ year olds wouldn't have been able to do that at all!! Wait till it come up again!

[quote=Jim Cordes;932668]...8 Rounds for Time:
5 Push Jerks (135#/95#)
10 Heavy Kettlebell Swings
15 Double Unders

22:13 modified to 125# push presses and 2 pood kettlebell.

I cleaned the bar from the floor; a few rounds were 5 straight, but mostly 3 and 2. I'm not sure why I didn't understand push jerks, I just assumed push presses. I selected 125# instead of 135# because I could press 125# up when form deteriorated, but not necessarily 135#. Was apprehensive about getting the 2 pood kettlebell over my head, but then thought "I choose the wrench" ([URL]http://www.daiglebreathesfire.com/2010/12/choose-wrench.html[/URL]) (not totally WFS; some vulgar language) and went for it. Very glad I did.

[I][B]Wow, 8 rounds was hard! ...Claw[/B][/I][/quote]

No Shiite Sherlock!! ;) Awesome job! I need to get that mode in mind!

[quote=Cliff Miller;932817]team wod. 5 rounds per person

5 cleans (or in my case back squat 225 lb)
80 m. prowler push.

[I][B]team 3 pregnant ladies and 2 old guys (my team)[/B][/I]
average time per person 3:24

mixed team under 35 young guns (the other team)
average time per person 3:49

were we ever happy tonite...[/quote]

God I LOVE to hear stuff like that!!

[B]WU:[/B]

400m run (100m forward, 100m backwards, 100m sideways right side leading, 100m sideways left side leading)
50 push ups/planks till everyone was done
Pigeon stretches

[B]WOD:[/B]

Diane
21-15-9
225# Dead Lifts
Hand Stand Push ups

9:07 Rx'd

[I]Clipped 2:16 off my time last 30 Dec!! :pepper: Tried to do it in subsets of 5 rather than 2, the last set was in subsets of 3!! (Would've done the last set faster, but one of the Base Gym Staff came in & gave us the "Evil Eye" so we wouldn't drop weights. We had one guy kicked out last week for "Dropping a weight" 2 INCHES! So, I was careful - & slower!)

[/I][quote=Bill Houghton;932585]... I am pretty excited about being able to snatch in this workout (my first real snatches). In 08 I couldn't air squat or put my left arm overhead, so this is a PR and the beginning of a new phase in my training. Thanks CF. This old guy is being rehabilitated and I love it. Fountain of Youth for me. :pepper:

Cool down: My wife and actually danced for about 3 songs with another couple after this workout. :yikes:[/quote]

[I]Unbelievable! One of the gals in the class & I started dancing after writing our times on the whiteboard while the rest of the class finished!! Cool! ;)[/I]

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5/2
WU 2x20 Back extensions 3x16 reverse hyper @ 50
O/H squat 5@45 3@65 2@95 1@115 F@125
DL 5@135 5@225 5@275

WOD
20 wb
20 K2E
run 200m apx
15 wb
15 K2E
run 200
10wb
10 K2E
run

5/3
WU 3x12 lunge, pullup pushup air squat
3x8 T2B
2x20 back extension
2 L sit rope climb

WOD :30 work each set :30 rest between sets 1:00 rest between rounds for 5 rounds
ROW
WB
SDHP @ 75
box jump
pushpress

m/56/180

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[B][U]May 3[/U][/B]
4.6 mile hill run (42:14, HR in 120s, went easy)
2x through the following circuit:
- two minute plank
- 50 arm raises per arm (while lying on side with elbow tucked into waist) while holding 5# weight
- 50 side leg raises per leg (while lying on side) with 5# weight on ankle

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[QUOTE=Deb Borbone;932238][B]Michelle!![/B] sorry about your troubles, hope you are doing ok, and that things get back to normal quickly.... (duh, I'm so self absorbed on here, I just wasn't thinking! sorry about that:o)[/QUOTE]

Wooohooo!! Oh sorry for such enthusiasm but I am so grateful to be back in the groove.

My son has just infinished his freshman year at the University of Alabama in Tuscaloosa. I am grateful beyond belief that he was in his dorm on campus when the tornado went through. Everything just outside of campus has literally been leveled. He's home and safe and that's all that matters. We were without power for 6 days, imagine in this day and age. We are grateful no matter what. Neighbors and coworkers have lost everything.

Got to make up 11.6, so I made it through all 6 rounds. Results have been submitted to HQ and I'm sure I'll be at the bottom of the list but I DID IT!! No complaints here.

This morning was 5x5 front squats: 85-95-100-105-110(2)

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Jim C.,

A big key to OHS is realizing it is primarily about core strength and hip flexibility. A really good, 360 degree hip stretch beforehand and then really keeping a rock steady core (good lumbar curve) during the lift make a huge difference for me.

05.04.11

Stairs at the Dam
11x120 (up then down)

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Glad to hear that your son was OK, Michelle. Lived in MS for 4 years and the tornadoes was terrible and scary.

Deload week on strength: Bench Press: 5X100, 135,160 (15R)
Dips: 3X10, body weight only.

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees
15:30.

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[quote=John Jaeckel;933136]...A big key to OHS is realizing it is primarily about core strength and hip flexibility. A really good, 360 degree hip stretch beforehand and then really keeping a rock steady core (good lumbar curve) during the lift make a huge difference for me...(up then down)[/quote]

John, is that 360 hip stretch available online through YouTube or some other site? That Dam run sounds awful!! Glad you killed it!

[quote=Michelle Simpson;932998]Wooohooo!! Oh sorry for such enthusiasm but I am so grateful to be back in the groove.

My son has just infinished his freshman year at the University of Alabama in Tuscaloosa. I am grateful beyond belief that he was in his dorm on campus when the tornado went through. Everything just outside of campus has literally been leveled. He's home and safe and that's all that matters. We were without power for 6 days, imagine in this day and age. We are grateful no matter what. Neighbors and coworkers have lost everything.

Got to make up 11.6, so I made it through all 6 rounds. Results have been submitted to HQ and I'm sure I'll be at the bottom of the list but I DID IT!! No complaints here.

This morning was 5x5 front squats: 85-95-100-105-110(2)[/quote]

Michelle, glad to hear your son is safe & you have power. We were without power in '08 after a storm & it was terrible. :( Glad to see you are back. Hope you get to do WOD 11.6, it's a horrible 7 min! I really wanted the chance to do it again!

[B]WU:[/B]
150 single unders
3x10
-45# over head lunges
-20# wall ball shots
-K2E

[B]WOD:[/B]
Michael

3 RFT:
800m run
50 Back Extensions
50 Abmat sit ups

25:44

[I]I was the slowest runner, but I wasn't the last finishing the WOD! Tried to get "The Wrench" like the Claw did!
The BE's were awful - especially after Diane yesterday!!
The instructor told us, "When your back starts to hurt.."
And we shouted back, "WHEN!!?!??! it ALREADY does!!":D
[/I]

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[B][U]May 4[/U][/B]
2.6 mile hill run (23:57, HR avg 123, max 139)
3x through the following circuit:
- 10 DH ring pull-ups
- 10 ring dips
Stretched

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Seems I have been busy as heck, and out of sorts most of the time!
Took the last two days off and went to the Vacation cabin to check on it (hadn't be there in a couple of months!)
Michelle, so glad all is well and Son is ok! Lots of trajedy all over the world, definetley lets us all know that every day we are spared we are truly BLESSED!
For all you that finished all 6 of the Games Qualifing WOD's congratulations. (gives us all a lot to work toward in the year ahead!)

5.2.11--Jackie
Row-1000
45#thrusters x 50 (used 20# dumb bells (wrist is still not right)
Pull-ups x 30
[B]time: 12:03[/B]

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5 rounds

8 x 110 lb good morning
400 m run

16:04

was kinda disapointed with that time as my last 2 k run was 10:10 but then i started adding up the seconds it took for me to get back in and out of they gym to do my good mornings and realized that the time really was not all that bad.

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"Griff"
Run
800m forward
400m backward
800m forward
400m backward
19:57

This was my first experience with backward running. Once I got past the fear of tripping over dips in the road, things went better. Yay for new progress!!

You guys are awesome and we as a group are AMAZING!!

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5/5 WOD

5-5-5-5-5 Front Squats
135-155-165-175f(2)-175
Failure on 4th round was mental, I kind of knew I would fail before I even started. Next round I psyched up and went for it! 175# ties my 5-rep PR from last October.

Followed by:
4 Rounds for Time
30 Second Cumulative L – Hold Variation (adv – parallettes or rings)
10 Ring Dips
30 Jump Lunges
8:39 with L-hold done from rings. Rings might have been easier than parallettes because my feet could droop lower. Legs bent and feet below parallel. Biggest bottleneck here was in the arms just holding myself up. First set of everything was unbroken. Ring dip form deteriorated pretty quickly. Very hard to get full ROM on all these reps. Jump lunges also got hard right away.

Claw

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Michelle, glad to hear you and yours are OK now after the tornadoes. No tornadoes here, but we are soon to entire fire season in Southern California. And of course the time is always right for an earthquake!

Claw

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05.05.11

"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
[B]Time: 14:25[/B]
(didn't really push 100% on the 800's) but the 400's backwards felt much better than the first time I did them last year) averaged 6.4mph and got a lot of crazy looks from the drivers going to work!:D

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5/4
4x15 40# DB bench press
Push Jerk
4@95 1@135 1@185
Bench Press build to heavy triple
3@135 3@185 3@225 3@235
Tri Ext Green Band 7x8
Bent over row 3x3@135 4x3@95
50 ring rows

WOD 10 Rounds
1 squat @ 185
5 pullup
6:08

Deb get better soon

m/56/180

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[B]WU:[/B]
400m run

2 rounds of 1 min with 30 sec rest the 1st round & 45 sec rest the 2nd:
-Hollow Rocks
-Reverse Burpees (Yay! Burpees!)
-Tuck Jumps

[B]WOD:[/B]

Shoulder Press 2-2-2-2-2-2-2-2-2-2 with 60 sec rest between sets

Set 1: 65 lbs 2 reps
Set 2: 85 lbs 2 reps
Set 3: 95 lbs 2 reps
Set 4: 115 lbs 1 reps
Set 5: 95 lbs 2 reps
Set 6: 95 lbs 2 reps
Set 7: 100 lbs 2 reps
Set 8: 105 lbs 2 reps
Set 9: 110 lbs 2 reps
Set 10: 110 lbs 2 reps

[I]Pushed it during the run. This old guy finished 1st & made up for yesterday's run. Thought of Claw & "Choosing the Wrench" during the last 100m. The Gymnastics WOD stuff was brutal, but our "warmups are harder than most folks' workouts"! Shoulder Presses are one of my many goats. Tried to increase weights as much as possible[/I],[I] but the rest time constraint was tough to change out weights. So I backed it off, focused on form, & came close. Next time!! :ranting2:[/I]

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Nice work everyone! Good lookin' Griff Tim. Nice BP and PJ John! William, way to work hard and represent the old guys well!

[B][U]May 5[/U][/B]
[U]Lunch[/U]
Swam 15x100, 30 sec RI (mostly 1:40-1:45 pace)
[U]After Work[/U]
Cycled 15 miles, Great Swamp Loop, Moderate Hills 47:49 (PR by 3 secs), HR Avg. 126, max 139, then
3x through the following circuit:
- 25 sit-ups, unanchored, hands touch floor behind head and toes
- 15 knees to elbows
Stretched

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05.06
Wendler 5/3/1, Month 4, Week 1
Dead Lift Day

(woke up with a headache, real hard to roll out of bed and do this one, especially after that nice deload week)

WARM
DL
5x155
Stretch

WOD
DL
5x230
5x265
6x300

CASHOUT/ASSISTIVE
15 GHD Situps
15 Back Extensions
15 Knees To Elbows

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[B]4-6[/B]
Team WOD today:
2 rounds for time
100m buddy carry
70 squats
70 pushups
70 situps
Scaled from 100 because I was teamed with a newbie and we didn't want to scare her away :rofl:
16:58

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[B]5_6_11 Friday[/B]
Havent been this sick with a cold in 3 yrs. Skipped gym yesterday, still can barely speak, scheduled workout for yesterday was very lite, so I trained today anyway. (This is the third workout of a microcycle, apparently!)

Warmup

[B]Power Snatch/Press From Shoulders/OHS
[/B]30kg/2+2+2 (6)
[B]
Backsquat[/B]
40kg/5 (3)

[B]Extras:[/B] (yes he put that on my excel sheet - lite stuff like I do at CF DO NOT OVERDO very lite weights - haha sick so no worries:p)
Zotts press 2 sets w/45#
Deadhang pullups (bagged kipping, at this weight they hurt my shoulders)
4x10x30# BF situps

stretch. ice. flu medicine. on a good note I've been sleeping like a log (that never happens)

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Deb, hope you feel better soon!

[B][U]May 6[/U][/B]
[U]Lunch[/U]
Ran 4.3 miles -Mile 1 at warm up pace of about 11 min/mile, mile 2 a bit faster at 9 min/mile, miles 3 and 4 walked 50 sec at 3.9 mph and finished the mile at 8 min/mile, then did a warm-down. The last two miles averaged a 8:24 min/mile pace and is what I am thinking of doing for the half-marathon next weekend, which would give me a 1;50 time. Still trying to decide between run/walk and a straight run. Will experiment a bit more on Sunday over a longer distance. HR was in the upper 130s at the 8 min/mile pace and otherwise in between 110-125.

[U]After Work[/U]
10 mins of jump rope practice
10 mins of mobility work and dynamic stretching
Power Cleans: 3x110#, 3x130#, 8x145#
Deadlilfts: 10x135#, 5x185#, 3x220#, 3x250#, 8x285# (could gotten 10, maybe more, but took it easy before next weekend's race to avoid injury, felt strong though)
DH Pull-ups: 5, 5, 11
Stretched

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05.07.11

MetCon Day

1/4 mile run
Stretch
Running Stairs 11x120 (up, then down)
1/4 mile run

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[B][U]May 7[/U][/B]
Cycled 15 miles, Great Swamp Loop, Moderate Hills 47:38 (PR by 11 secs)
Bench Press: 10x135#, 3x190#, 3x220#, 4x245# (I think I had another one or two reps in me, but had no spotter, so chickened out)
Stretched

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Happy mother's day to the moms here.

Yesterday, May 7th participated in the Southwest Regional Championship of the USPLA. This was not my first competition but my first with this federation. It was one big learning experience. This was an open competition and mostly all raw. I saw some incredible lifts. My problems began when they announced that deadlift competition required knee high socks. I ran to the local Dollar Store but only came up with high sweat socks. Finally a guy in one age group lower than me just gave me a pair---and coached me thru the meet. Thanks Bob. He set a North American record for deadllift. Given all the divisions, I was lifting from 10:15 AM to 3:45 PM.


Results: Back Squat: 350, 365(f---did not wait for judge's signal to re-rack), 365.
Bench: 272, 292 (f---did not wait for signal to re-rack) 292(f--moved feet and moved too quick off my chest, need to wait for judge's signal).

Deadlift: 472, 486, 502 (f---could not lock out).

Gold medal for master's 65 +.

1123 total for a very long but informative day.

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Congratulations Pat!! Very inspiring work. Those are impressive lifts for athletes of any age, let alone 65+. :super: Keep up the good work!

[B][U]May 8[/U][/B]
3 mile warm-up jog
5x1 mile intervals at marathon running pace (8:40 min/mile), 400M walk RI
2 mile warm-down jog
11 miles total, then
3x the following circuit:
- 10 ring pull-ups (10, 8/2, 6/2/2)
- 10 ring dips (10, 10, 5/3/2)
Stretched

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05.08.11

Wendler 5/3/1. Month 4, Week 1
Bench Press day

WARM
20 moderate sprints 30-40 yards
BP 5x135

WOD
BP
5x160
5x185
6x215

CASHOUT/ASSISTIVE
15 GHD Situps
13 Dips
9 Pushups (feet on box)