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Old 03-11-2011, 04:22 PM   #5551
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Jeff sorry to hear of your loss.

Dealing w. significant fatique subsequent to daughter's premature delivery of a "micro-premie". This is the boy's 1st week birthday. Doing well. Daughter out of the hospital. Due to the cesearian she cannot drive. She did leave hospital yesterday. We are all in wonderment that the moment of routine scan revealed the beginning of a tare of the placenta from the uterine wall. The techie saved two lives that day!

Wednesday's back squats left me stiff for two days.

Today I did:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

14R+8 pull ups. This is two more rounds than the last time I did this--10/09.

Did 20 minutes of mobility work before the WOD. I am postponing the next round of strength training till I get my sleep and energy back.
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Old 03-11-2011, 08:20 PM   #5552
Jim Colby
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Re: Over 50 Crossfitters Sign In

Pat, best wishes for your grandson. That must be stressful. I also did that bench/squat main page WOD and am feeling the effects, as you will note below.

March 11
Ran 3 miles (27 mins, HR 132)
Shoulder Press: 10x45#, 5x95#, 5x105#, 5x120#, 5x135#
Lots of stretching and rolling my hip. I will ice my hip tonight.

My right hip is sore (bad kind of sore) from yesterday's WOD (glutes also sore, but the good kind) so I ran nice and easy today and even that was an effort. I need to get back into lifting again, as I have lost some strength. 135# felt pretty heavy tonight.
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Old 03-12-2011, 09:30 AM   #5553
Cliff Miller
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Re: Over 50 Crossfitters Sign In

what a difference a day makes.

gotta love the wod where you just put your head down and grind

3x400m run
25 back ext
25 sit ups

13:04

got to try out our new prowler as well. i think life just got a whole lot worse at out box.

have a great weekend everybody. keep up the great work!
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Old 03-12-2011, 11:42 AM   #5554
Deb Weber
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Re: Over 50 Crossfitters Sign In

Keep us informed Pat! Seems like a really great time for a miracle!!!!! (I was maybe 4 lbs when I was born, a twin, LOL. I fit in my uncle's suit jacket pocket, can't imagine that tiny peanut of yours.)
Geez Japan!! the earthquake/tsunami, simply mesmerizing footage, you feel so helpless watching the devastation unfold
I feel so self absorbed sometimes, logging my stuff. I guess we're all pretty lucky.
Michelle - I weighed 160 Thurs pm!!! I asked my coach should I lose it, and he said he's all for weight gain, said my lifts would go up and up.

3.12.11 Saturday
Coach is away, gave me a couple days of training today was light and easy.
Warmup
Power Snatch & Press Fr. Shoulders
20kg/2+2
25kg/2+2 (2)
30kg/2+2 (2)
34kg/1 (4) I did two extra, Dave & Danica were helping me (shot my hips)

Power Jerk
30kg/2
38kg/2
45kg/1 (3)
50kg/1

Power Clean & Jerk
30kg/2+1 (2)
40kg/1+1 (4)

Backsquat

40kg/4 (2)
50kg/3 (3)

Spring break, had to wait for the gym to open. Nice talk with Danica, she's extremely personable, very helpful, down to earth and nice. Pleasure to talk to, lift with and amazing to watch. She was snatching 87kg today, last I counted. All the lifters there are nice to watch!
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Old 03-12-2011, 02:24 PM   #5555
John Jaeckel
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Re: Over 50 Crossfitters Sign In

Deb B.: I'm better at being called a power jerk than actually doing them ...

03.12.11
Wendler 5/3/1 Month 1, Week 4
OHS Day Deload phase

WARM
1/4 mile run
20 rollovers
Stretch

WOD
OHS
5x45
5x55
5x65

CASHOUT/METCON
20 GHD sit-ups
20 push presses 75#
Run 1/4 mile
Stairs at Alum Creek Dam
8x120 (up, then down)
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Old 03-12-2011, 04:06 PM   #5556
John Burch
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Re: Over 50 Crossfitters Sign In

Best wishes to you and yours Pat !
Deb B your an amazing Woman

3/12
Reverse Hypers
10@50
3x12@100
20 GHD B&E

Box Squat 12x2
6@135
6@155
SUMO Stance DL
wu 6@135
1@225
1@255
1@345

Good Mornings with green band and at 95

WOD 4 rounds
10 power clean @115
10 broad jump
3:40

m/56/180
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Old 03-12-2011, 05:15 PM   #5557
Jim Colby
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Re: Over 50 Crossfitters Sign In

John J. It must be nice to have such a good place to run stairs. Sounds perfect!

March 13
Swimming
3x500 yds, stretched between sets for 2-3 mins (9:05 pace every time, surprisingly consistent)
HR in high 130s

Felt good swimming. Hip is better today, but not yet pain free. Will probably roll and ice again tonight.
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Old 03-12-2011, 10:20 PM   #5558
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Work out today at Tribal Fitness. Unique warm up of several exercises.

Main set: AMRAP 7 minutes: 7 thrusters w. 95 lbs. and 7 burpees. 4R+7 thrusters and 2 burpees.
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Old 03-12-2011, 10:26 PM   #5559
Pat Quigley
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Re: Over 50 Crossfitters Sign In

Work out today at Tribal Fitness. Unique warm up of several exercises.

Main set: AMRAP 7 minutes: 7 thrusters w. 95 lbs. and 7 burpees. 4R+7 thrusters and 2 burpees.
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Old 03-12-2011, 10:32 PM   #5560
Tim Randall
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Re: Over 50 Crossfitters Sign In

Took today off- rest and stretch,
Running in a 8k "Shamrock Run" tomorrow with a combined total of over 30,000 other crazy's in 40 degree weather, forecasted to rain and blow up to 40 mph!
Why??---cause we can!!-our CF Utamed Box has 17 runners in the event some doing 5k, some 8k and some 16k---should be fun!

Have a Blessed Weekend and please pray for the unfortunate folks in Japan!
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