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December 2013 PR’s
Posted: 01 December 2013 01:16 PM   [ Ignore ]
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Deadlift
265 x 15

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 01 December 2013 02:16 PM   [ Ignore ]   [ # 1 ]
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Nice Danny!

Front Squat: 205x3,215x2

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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: 02 December 2013 04:32 AM   [ Ignore ]   [ # 2 ]
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Dec 2, 2013

Back squat 3 rep max 195.  10 lb pr

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 02 December 2013 12:31 PM   [ Ignore ]   [ # 3 ]
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30m run: 5.47
100m run: 16.75

30/30/30/60/60/60/100: 1:03.62

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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: 03 December 2013 06:00 AM   [ Ignore ]   [ # 4 ]
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Great job on the PRs so far this month, guys!

Deadlift 5RM - 360lbs

Deadlift 1RM - 380lbs

Split Jerk 3RM & 1RM - 185lbs

http://youtu.be/sc9_wJDLbt8

http://youtu.be/QqPO2WKhL8w

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 03 December 2013 07:07 AM   [ Ignore ]   [ # 5 ]
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Murph99 - 03 December 2013 06:00 AM

Great job on the PRs so far this month, guys!

Deadlift 5RM - 360lbs

Deadlift 1RM - 380lbs

Split Jerk 3RM & 1RM - 185lbs

http://youtu.be/sc9_wJDLbt8

http://youtu.be/QqPO2WKhL8w

Looked good Murph. Well done.

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 03 December 2013 10:56 AM   [ Ignore ]   [ # 6 ]
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What do people track for PR’s?  In my lifting I keep track of 1, 3, 5, and 10 rep PR’s, but what else do people keep?  I found a site (from Seattle) with “skill levels” of different things that seems like a good starting point.  Any advice?  Thank you.

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Watch out where the Huskies go…and don’t you eat that yellow snow.

M/47/5’6”/210 (95.4kg)

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Posted: 03 December 2013 11:26 AM   [ Ignore ]   [ # 7 ]
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I track all sorts of stuff because it’s good motivations.

Generally, I track 1s, 2s, 4s, 5s, 10s, 15s

Then I also track various running/rowing/biking/swimming distances or intervals and max reps on bodyweight movement (strict pull-ups, ring dips, kipping pull-ups, etc)

Finally I track various WOD times w/ scaling if scaled.

I keep all my stuff in evernote.

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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: 03 December 2013 12:24 PM   [ Ignore ]   [ # 8 ]
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Back squat 2 x 85 kg

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 04 December 2013 06:38 PM   [ Ignore ]   [ # 9 ]
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Nice work Falcon! Been awesome seeing your numbers go up steady and consistently the past year!

Back squat
200 x 12

Shoulder press
130 x 11
https://www.youtube.com/watch?v=WeLAPnRp5dc&feature=youtube_gdata_player

Power snatch
135 x 3
https://www.youtube.com/watch?v=ltyR82f2vic&feature=youtube_gdata_player
145 X 2

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 05 December 2013 05:15 AM   [ Ignore ]   [ # 10 ]
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Nice job Murph.  Double overhand for 6 reps is hard.  You must have a strong grip.  dannyrod that was excellent!  I like your gym.  Reminds me of the one I use when it’s not covered in 2 feet of snow.

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Watch out where the Huskies go…and don’t you eat that yellow snow.

M/47/5’6”/210 (95.4kg)

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Posted: 05 December 2013 06:01 AM   [ Ignore ]   [ # 11 ]
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Nice PRs all; Bench Press - 1RM now 250lbs (+15lbs)

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 05 December 2013 06:02 AM   [ Ignore ]   [ # 12 ]
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Andrew G - 05 December 2013 05:15 AM

Nice job Murph.  Double overhand for 6 reps is hard.  You must have a strong grip.  dannyrod that was excellent!  I like your gym.  Reminds me of the one I use when it’s not covered in 2 feet of snow.

Thanks; used hook grip. my thumbs hate me.

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 05 December 2013 07:37 AM   [ Ignore ]   [ # 13 ]
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dannyrod - 04 December 2013 06:38 PM

Nice work Falcon! Been awesome seeing your numbers go up steady and consistently the past year!

Back squat
200 x 12

Shoulder press
130 x 11
https://www.youtube.com/watch?v=WeLAPnRp5dc&feature=youtube_gdata_player

Power snatch
135 x 3
https://www.youtube.com/watch?v=ltyR82f2vic&feature=youtube_gdata_player
145 X 2

You are definitely getting stronger. You appear to be filling out more also. Your appearance is not as lean as your split video. Looking good Danny. Nice overhead presses also. Working out in the great outdoors looks like fun too. grin

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 05 December 2013 08:30 AM   [ Ignore ]   [ # 14 ]
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dannyrod - 04 December 2013 06:38 PM

Nice work Falcon! Been awesome seeing your numbers go up steady and consistently the past year!

Back squat
200 x 12

Shoulder press
130 x 11
https://www.youtube.com/watch?v=WeLAPnRp5dc&feature=youtube_gdata_player

Power snatch
135 x 3
https://www.youtube.com/watch?v=ltyR82f2vic&feature=youtube_gdata_player
145 X 2

Great job; getting strong!

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 05 December 2013 12:12 PM   [ Ignore ]   [ # 15 ]
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dannyrod - 04 December 2013 06:38 PM

Nice work Falcon! Been awesome seeing your numbers go up steady and consistently the past year!

Back squat
200 x 12

Shoulder press
130 x 11
https://www.youtube.com/watch?v=WeLAPnRp5dc&feature=youtube_gdata_player

Power snatch
135 x 3
https://www.youtube.com/watch?v=ltyR82f2vic&feature=youtube_gdata_player
145 X 2

Thanks! You guys are an awesome inspiration!

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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