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Saturday, January 4th, 2014 - Snatch and Row
Posted: 04 January 2014 07:14 PM   [ Ignore ]   [ # 46 ]
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OPG57 - 04 January 2014 11:07 AM

Morning all, Ah it feels good to be at it again. The wife and I felt anxious to start to lifting again. Start of 8 week cycle

Wife did 5 minute warm up on Elliptical for warm up. followed by leg stretches.Wife will be using her old wide style Squat form also.

67 x 5 ( bar weight)  http://vimeo.com/83384387
89 x 5
111 x 5
133 x 5
144 x 5
155 x 5
166 x 3 form started breaking down.
Pause squats
144 x 5
144 x 5
155 x 5
1 mile sled pull 22 lbs. 22:20
Me. wide stance Squats strict form on 13” box 5 min. warm up on Elliptical
44 x 5
88 x 5
132 x 5
176 x 5
198 x 5
220 x 5
242 x 5
253 x 5
264 x 5                     http://vimeo.com/83392619
242 x 5 3 sec. pauses.
Sled pull 90 lbs 1 mile 26:04
have a great day all

Way to go on your first day back. Should feel well rested and full of energy. Best for 2014.

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

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Posted: 04 January 2014 07:17 PM   [ Ignore ]   [ # 47 ]
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OPG57 - 04 January 2014 06:45 PM
Garddawg - 04 January 2014 06:14 PM

Deficit Deadlifts, 3”
335 x 3
385 x 1
405 x 1
405 x 1
415 x f
415 x 1

10 rds
3 Deficit Deadlifts 3”, 315
10 Double unders

13:39

Congrats on the Deadlifts GD. Was that yesterday or today? I saw it in PRs yesterday

I am posting a day behind.

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All of life’s problems can be solved by heavy deadlifts.

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Posted: 04 January 2014 07:33 PM   [ Ignore ]   [ # 48 ]
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MNtiger73 - 04 January 2014 05:10 PM

OPG, I tend to do a lot of elliptical work as my routine calorie burner, but I do get tired of it so I pick up some variety whenever I can. I’ve taken to stationary bike, stairmaster now, and given that I finally got rid of my shin splints - running! I’m taking on my first 5k later this year…

Brock, I tend to be the other way around - my muscles hurt more than I’m gasping for breath. My cardio work is good - and very extensive. Take up an elliptical machine for cash-outs and see how you do…

Thanks, I’ll try that next time.  Today I ran a series of 1/8 th mile runs.

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Looks like I picked a bad day to re-start CrossFit!
M/54/6’2”, 188cm/240#, 109kg

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Posted: 04 January 2014 07:40 PM   [ Ignore ]   [ # 49 ]
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Saturday 140104

Run 1.5 mi. 12:01 min.

XFit - Puppy - 3 Rounds For Time
  15 strict push-ups
  45 lb thruster, 9 rep
  Time: 7:05

I tried the pack lite workout, off the clock, can’t manage the strict dip.

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M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 04 January 2014 08:21 PM   [ Ignore ]   [ # 50 ]
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SATURDAY 140104
Pack
95 pound Snatch, 9 reps
Row 2,000 meters
95 pound Snatch, 15 reps
Row 1,000 meters
95 pound Snatch, 21 reps
Row 500 meters

28:42

I accidentally swapped the row/snatch format.

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The Competitor’s Creed states: “I do not boast in my abilities, or believe in my own strength. I rely solely on the power of God.”

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Posted: 04 January 2014 08:38 PM   [ Ignore ]   [ # 51 ]
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Smokey - 04 January 2014 07:14 PM
OPG57 - 04 January 2014 11:07 AM

Morning all, Ah it feels good to be at it again. The wife and I felt anxious to start to lifting again. Start of 8 week cycle

Wife did 5 minute warm up on Elliptical for warm up. followed by leg stretches.Wife will be using her old wide style Squat form also.

67 x 5 ( bar weight)  http://vimeo.com/83384387
89 x 5
111 x 5
133 x 5
144 x 5
155 x 5
166 x 3 form started breaking down.
Pause squats
144 x 5
144 x 5
155 x 5
1 mile sled pull 22 lbs. 22:20
Me. wide stance Squats strict form on 13” box 5 min. warm up on Elliptical
44 x 5
88 x 5
132 x 5
176 x 5
198 x 5
220 x 5
242 x 5
253 x 5
264 x 5                     http://vimeo.com/83392619
242 x 5 3 sec. pauses.
Sled pull 90 lbs 1 mile 26:04
have a great day all

Way to go on your first day back. Should feel well rested and full of energy. Best for 2014.

Thanks Smokey, Yes we are.Felt good. Good Job on your WOD also. Take care My friend

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 04 January 2014 08:44 PM   [ Ignore ]   [ # 52 ]
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Lost Dog - 04 January 2014 07:40 PM

Saturday 140104

Run 1.5 mi. 12:01 min.

XFit - Puppy - 3 Rounds For Time
  15 strict push-ups
  45 lb thruster, 9 rep
  Time: 7:05

I tried the pack lite workout, off the clock, can’t manage the strict dip.

Good job lost Dog. Persistence will get you that dip eventually. Good luck on your training

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 04 January 2014 08:47 PM   [ Ignore ]   [ # 53 ]
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MNtiger73 - 04 January 2014 05:10 PM

OPG, I tend to do a lot of elliptical work as my routine calorie burner, but I do get tired of it so I pick up some variety whenever I can. I’ve taken to stationary bike, stairmaster now, and given that I finally got rid of my shin splints - running! I’m taking on my first 5k later this year…] Good luck on your 5K

Brock, I tend to be the other way around - my muscles hurt more than I’m gasping for breath. My cardio work is good - and very extensive. Take up an elliptical machine for cash-outs and see how you do…

Good luck on your 5k . I used to like running myself. I’m a little big for it now so I like how the Elliptical is more forgiving to my knees and ankles and a allows a fast pace.I stay at 12+ mph for 30 min. on all sessions. It gives me a great anaerobic Workout. I like the weighted Sled pulls for 1 mile also. it keeps you in the target zone 20-30 min depending on how much you load on.Great Glute and hamstring workout.Take care

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 04 January 2014 09:36 PM   [ Ignore ]   [ # 54 ]
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Warm up: 10 mins hip mobility

Strength:
Press kg: 10x20, 5x30, 5x40, 5x50, 4x55 (fail on 5th)
Press 13x42.5kg
Squat kg: 10x40, 5x60, 5x80, 5x90, 5x98.5

Metcon <15:
5x500m rowing intervals, 2 mins rest between sets
2:00, 1:45, 1:45, 1:47, 1:43

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M/47/80kg

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Posted: 05 January 2014 05:13 PM   [ Ignore ]   [ # 55 ]
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Runs and squats

Deadlifts, 5x5, 185#

Pack
3 rounds
Run 400 M
35 Squats

Treadmill. About 10:30

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M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

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