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Sunday September 8th, 2013 - Rest Day
Posted: 08 September 2013 03:02 PM   [ Ignore ]   [ # 16 ]
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OPG57 - 08 September 2013 01:53 PM
frosty996 - 08 September 2013 12:17 PM

Buy-In:

Arm Swings
Elbow Swings
Wrist Circles
Voodoo Floss on the calves
Foam roll low/mid back and glutes
1:00 bottom of the squat
Front squats with men’s bar

Front Squat
135,155,175,195,205,215,225
PR

225 wasn’t that difficult to stand up, so I think I have 230 or 235 in the tank when I am more up for the grind.
Big win here because the back tolerated it fairly well.

Not sure I’m quite ready to clean yet, but hopefully by Tuesday.

Cash-out:
Keg stretch
KB Hump
Theracane psoas work
Ice

Sweet! now just hitch a C+J to that and you’re golden grin

Yep, that’s the plan. I can generally C & J whatever I can front squat for 4, so that’s why I’ve been working the 5s on Saturday, I just went for singles today since I wasn’t sure how the back would appreciate it.

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 08 September 2013 03:20 PM   [ Ignore ]   [ # 17 ]
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Checked the main site last night and saw rest day and I see deadlifts here for today. Are there special days here that work on strength during mainsite rest days?

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Posted: 08 September 2013 03:37 PM   [ Ignore ]   [ # 18 ]
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Archer - 08 September 2013 03:20 PM

Checked the main site last night and saw rest day and I see deadlifts here for today. Are there special days here that work on strength during mainsite rest days?

Welcome and No ,Deadlifts just came up like a role of the dice. I do mine weekly by choice. Enjoy the site. Lots of good like minded folks here. I like your Name choice also. I’m an archer myself for a hobby. Good luck to you.

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 08 September 2013 03:55 PM   [ Ignore ]   [ # 19 ]
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First WOD! Rx’d with probably lower weights. Still learning the ropes.

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Posted: 08 September 2013 04:04 PM   [ Ignore ]   [ # 20 ]
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Jnchome - 08 September 2013 03:55 PM

First WOD! Rx’d with probably lower weights. Still learning the ropes.

Nice job - rock on!

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
https://www.facebook.com/Dawndelion


One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 08 September 2013 04:16 PM   [ Ignore ]   [ # 21 ]
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OPG57 - 08 September 2013 03:37 PM
Archer - 08 September 2013 03:20 PM

Checked the main site last night and saw rest day and I see deadlifts here for today. Are there special days here that work on strength during mainsite rest days?

Welcome and No ,Deadlifts just came up like a role of the dice. I do mine weekly by choice. Enjoy the site. Lots of good like minded folks here. I like your Name choice also. I’m an archer myself for a hobby. Good luck to you.

So how come they didn’t come up on the main site? Just wondering.

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Posted: 08 September 2013 05:38 PM   [ Ignore ]   [ # 22 ]
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Garddawg - 08 September 2013 11:53 AM

Be smart don’t hurt yourselves.

Sigged.

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M/48/5’ 11”/220#

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Posted: 08 September 2013 05:43 PM   [ Ignore ]   [ # 23 ]
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Archer - 08 September 2013 04:16 PM
OPG57 - 08 September 2013 03:37 PM
Archer - 08 September 2013 03:20 PM

Checked the main site last night and saw rest day and I see deadlifts here for today. Are there special days here that work on strength during mainsite rest days?

Welcome and No ,Deadlifts just came up like a role of the dice. I do mine weekly by choice. Enjoy the site. Lots of good like minded folks here. I like your Name choice also. I’m an archer myself for a hobby. Good luck to you.

So how come they didn’t come up on the main site? Just wondering.

Site update

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M/48/5’ 11”/220#

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Posted: 08 September 2013 06:06 PM   [ Ignore ]   [ # 24 ]
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130908

CFWU

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

5:20
5:43
5:56
5:49
5:58

strict pull ups.

total time with 3:00 rests in between rounds 40:46

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M/45/142#/5’6”
CFBD 08/08/2013

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Posted: 08 September 2013 06:40 PM   [ Ignore ]   [ # 25 ]
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130906

“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Compare to 120224.

Time: 13:12

Last time 120224: 13:39

Outside on the track

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M 52/5’10”/180

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Posted: 08 September 2013 06:49 PM   [ Ignore ]   [ # 26 ]
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Rest Day today. Went and watched the finish of the first Tour of Alberta. Unbelievably fast!

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 08 September 2013 07:34 PM   [ Ignore ]   [ # 27 ]
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Sunday 130908

Cooper Run 1.5 mi. 10:36min
(ERT entrance time is 11:00 min. Beat it! Boo-yah ! )

XFit - All Big Dawgs - Post Loads
Deadlift
7 - 7 - 7 - 7 - 7 - 7 - 7
135 - 135 - 145 - 145 - 155 - 155 - 165*

* 165 lbs is 82.5%  of my max. Right where I should be smile

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 08 September 2013 07:47 PM   [ Ignore ]   [ # 28 ]
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Chrispy23 - 08 September 2013 05:43 PM
Archer - 08 September 2013 04:16 PM
OPG57 - 08 September 2013 03:37 PM
Archer - 08 September 2013 03:20 PM

Checked the main site last night and saw rest day and I see deadlifts here for today. Are there special days here that work on strength during mainsite rest days?

Welcome and No ,Deadlifts just came up like a role of the dice. I do mine weekly by choice. Enjoy the site. Lots of good like minded folks here. I like your Name choice also. I’m an archer myself for a hobby. Good luck to you.

So how come they didn’t come up on the main site? Just wondering.

Site update

Wish I could tell you. Not sure why

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 08 September 2013 07:50 PM   [ Ignore ]   [ # 29 ]
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Smokey - 08 September 2013 06:49 PM

Rest Day today. Went and watched the finish of the first Tour of Alberta. Unbelievably fast!

I,ll bet you wish you could been out there with them ay smokey   wink

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 08 September 2013 08:47 PM   [ Ignore ]   [ # 30 ]
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(DL, BS)

Short on time.

Wu: Yes

CFSB:
BS 3x85 then 15x70
DL 3x127.5 then 15x90

MWOD:
K* 10 min
30 KTE

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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