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Old 03-25-2009, 12:10 AM   #11
Mark Daniels
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Re: One year to 50, nowhere to hide Log

183lb Bf 18.3% LBM 142 lb Had a cheat day so back to day 1 no refined carbs no grains

Wod Front squats previous best 62.5kg - a while ago misses feb squats as was away

Today front squats 3-3-3-3-3 50-60-65-67.5-70kg 155lb PR

Learnt something from watching Annie do the press push press push jerk video

after technique aggression is everything - was poor on 67,5 - then got aggressive on 70kg and was easy

Try to remember aggression and shoot for BW next time round
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Old 03-25-2009, 02:14 PM   #12
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Re: One year to 50, nowhere to hide Log

Double post
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Old 03-26-2009, 12:06 AM   #13
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Re: One year to 50, nowhere to hide Log

182lb bf 17.5% LBM 142

Todays wod meant to be 4x800m runs

woke up to howling wind and rain - subbed 5k row 21.47 - worked on catch
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Old 03-27-2009, 01:31 AM   #14
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Re: One year to 50, nowhere to hide Log

181lb Bf 18.8% LBM 140

wod 10 pull ups 10 bar dips for time 19.47

Some of the dips and pull ups at end not full range of movement

Still weakness on dips - still think have weakness there after op

Will do cfwu before each wod to strengthen triceps
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Old 03-29-2009, 03:08 AM   #15
Mark Daniels
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Re: One year to 50, nowhere to hide Log

183lb bf 18.4 lbm 142

rest day yesterday howling gail raining - 9 holes golf then walked off frozen playing terrible - worked on appraisals all day

Today FGB as Rxed - 24" box 32.5kg on the bar first time as Rxed

20-14-20-10-14 = 78
15-14-21-08-12 = 70
14-14-16-08-12 = 64

Total 212 felt pretty bushed after but was as Rxed and something to beat next time.

was annoyed had to spend time writing scores down 1st round - by the 3rd round was grateful for the breather!
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Old 03-29-2009, 06:39 PM   #16
Elizabeth Terris
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Re: One year to 50, nowhere to hide Log

Just stopped in to see what you are up to after all those girls and vats of ETOH in college.

Nice FGB and FS! Do you go to a CF affiliate?
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Old 03-30-2009, 10:51 AM   #17
Mark Daniels
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Re: One year to 50, nowhere to hide Log

183lb Bf 18.2% LBM 142lb

Thanks for checking in Elizabeth - no affiliate here in middle of rural Wales

got my own garage gym going - though I haven't got a garage.

spent yesterday digging the holes for my new pull up bars.

Old ones too low so building a megolithic structure out of old telegraph poles
Have dug 4 ft deep holes - definite test of functional fitness - attached 2 proud hole diggers.

wod nicole 13-11-10-9-7-7- = 64 - pr all dead hang cant wait for new bar so I can learn to kip
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Old 03-30-2009, 10:57 PM   #18
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Re: One year to 50, nowhere to hide Log

182lb BF 18.0% LBM 142

Todays wod 5 rounds 30 GHD sit ups 25 back ext 15.44

1st time to do full number of reps on this wod fairly good rom on GHD without hand behind head - will do next time back ext good rom

1st set un broken then ghd 20/10 and back ext a-5-20 then to finish
Last round ghd 10/8/7/5 back ext 10/10/5
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Old 04-01-2009, 10:10 PM   #19
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Re: One year to 50, nowhere to hide Log

181lb Bf 18.2 LBM 141

Off to Edinburgh for wifes birthday this weekend so no chance of crossfit as it's her 40th and no gym in hotel so will be taking my 1st rest week this year.

Wont be giving it a complete rest probably try and slip a skipping rope in my case to work on double unders
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Old 04-07-2009, 11:02 PM   #20
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Re: One year to 50, nowhere to hide Log

Wgt 183lb Bf18.8% LBM 141

Back from Edinburgh great city despite them digging up the main st to put trams in. Stayed in Tiger Lily on George st superb place really lively and great food.

Meant to have a week off crossfit but just couldn;t resist restarting with the 5k to burn off some of the bad living of the last 6 days

5k - 26.13 PR - over 5 mins faster than my 1st one a year ago still sucks though
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