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Friday, July 4th, 2014 - Bell - RIP
Posted: 04 July 2014 03:22 PM   [ Ignore ]   [ # 31 ]
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Rest Day for me!!! (For now!)
Happy 4th to all and God Bless America

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M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 04 July 2014 03:34 PM   [ Ignore ]   [ # 32 ]
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Friday 140704

Run 1.5 mi. 12:11 min.

Puppies
10 rounds for time of:
3 pull-ups (5 rounds full pull-ups, 5 rounds assisted pull-ups)
3 push-ups
Time 4:05 min

5 rounds for time of:
6 sit-ups
6 back extentions
Time 2:39 min

2 rounds for time of:
15 wall-ball shots, 8-10-lb. ball (sub’d 15 thrusters, 45 lb bar)
15 box jumps, 20-inch
Time 3:09 min

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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: 04 July 2014 03:49 PM   [ Ignore ]   [ # 33 ]
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OPG57 - 04 July 2014 02:46 PM
TM79 - 04 July 2014 08:57 AM

Happy 4’th of July!

85 Degrees
45% Humidity
Arthur is gone.  Minimal damage along the coast and no fatalities.

Warm Up
Leg Stretches
2 Rounds of:
5 Front Squats, 135 lbs
5 Deadlifts, 135 lbs

140704
“Bell” RIP
3RFT
185 lb Deadlifts, 21 Reps
15 Pull-ups
185 lb Front Squats, 9 Reps

Rx’d 13:10

Comments:  Those Deadlifts felt surprisingly light.  I was getting sets of 7-10 on all of them.  The Pull-ups were all sets of 5.  The Front Squats however…...  I’d just like to thank the person that programmed fairly heavy Front Squats the day after doing 105 Turkish Get-Ups.  Those were quite painful and my form was not good.  Overall though, great workout for a great hero.  Rest In Peace Bell.  God Bless.  The flag is flying here today (See below)

flag_zps1f0e8885.jpg

Hope you all have a great day and a wonderful weekend!

I like your set up Trent. Happy 4th to you and yours. You guys should be expecting soon .How much longer? Take care brother wink

Thanks Guy. I got a half rack at Dick’s Sporting Goods.  It works pretty well.  Today I did Front Squats off of the safeties, which allowed me to still get to the pull-up bar.  That second bar is nice to have for days like today.  Then, about 6 months ago, I found a guy on Craigslist selling over 600 lbs of weights, two barbells and a bench for under $200.  Couldn’t pass that up.  I built that wooden box for box jumps.  It has a 2"x4” inner frame and would survive a zombie apocalypse.  LOL  Most of the shop/tools are on the other side of the garage (out of view). 

The baby is due August 17’th, so not that much longer.  We’re really excited about our little girl getting here and praying for her to be healthy.  Hope you all enjoy the rest of your Holiday.  wink

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 04 July 2014 03:51 PM   [ Ignore ]   [ # 34 ]
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PRJA07 - 04 July 2014 03:22 PM

Rest Day for me!!! (For now!)
Happy 4th to all and God Bless America

Hope you’ve enjoyed your rest day!  You definitely earned it!

 Signature 

2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 04 July 2014 03:53 PM   [ Ignore ]   [ # 35 ]
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Jeesh - 04 July 2014 11:18 AM

“Bull” RIP

Before: 500m run, bear crawl, plate lunge 25, 10 pushups

Bull
2 RFT
200 DU
50 OHS 135 (95)
50 pullups
1 mile run
55:40 (dropped to 75 on r2)

That’s hardcore!  Nice job!

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 04 July 2014 03:55 PM   [ Ignore ]   [ # 36 ]
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Lost Dog - 04 July 2014 03:34 PM

Friday 140704

Run 1.5 mi. 12:11 min.

Puppies
10 rounds for time of:
3 pull-ups (5 rounds full pull-ups, 5 rounds assisted pull-ups)
3 push-ups
Time 4:05 min

5 rounds for time of:
6 sit-ups
6 back extentions
Time 2:39 min

2 rounds for time of:
15 wall-ball shots, 8-10-lb. ball (sub’d 15 thrusters, 45 lb bar)
15 box jumps, 20-inch
Time 3:09 min

Nice job!

 Signature 

2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 04 July 2014 03:56 PM   [ Ignore ]   [ # 37 ]
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140704 FRIDAY

Happy Independence Day to my fellow Americans!

WU: CSWU 1x10

WOD:
Bell - RIP airman. Fly, Fight, Win.
Pack of puppies
3 rounds for time:
21 deadlifts, 145# (3x7/round)
15 pull-ups, 50# assistance bands
9 front squats, 95# (unbroken; no rack so cleaned from floor)
14:15:98

CD: 10:00 mobility/flexibility work

Comments: I think I went heavy on the Deadlifts, but light on the squats.  No squat rack so I had to clean the weight each round.  I probably could have gone another 10-15# pounds, but didn’t want to risk it without the safety of a rack and no spotter. Also, my grandfather was in the US Army Air Corps, so I had a connection, albeit slim, with this WOD.

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

For success, attitude is equally as important as ability. -Walter Scott

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Posted: 04 July 2014 04:07 PM   [ Ignore ]   [ # 38 ]
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OPG57 - 04 July 2014 02:53 PM
SheepDawg - 04 July 2014 10:07 AM
OPG57 - 04 July 2014 06:26 AM

Morning all, Happy 238th Anniversary of our Declaration of Independence . Those were some Brave men who were signatory’s on That famous Document. Almost all of them lost everything they owned , Many there lives for such an open display of rebellion to the crown.Its sad most folks don’t know the terrible price our Founders paid to cast off the chains of Tyranny.I’m Thankful they did though. Please Fly a flag today in memory of there heroic actions that founded this Great Nation. Have a great weekend all flag

I’m feeling sore in lats chest legs from my WOD yesterday. Rest day for me.

Lea Ann did 3 laps on track doing alternating sets of 10 of push ups and air squats at each corner of our property.  1 mile walking   60 push ups 60 Air squats.  Good little workout. 
Have a great day all wink

Rest up.  TGUs are a great workout to burn extra “mass”. My shirt was about three pounds heavier yesterday after the WOD. Happy Independence Day sir!

Thanks David, I agree those TGUs are a butt kicker. Really test ones coordination. Have a great 4th with the family

Thanks! First-born decided to try a TGU with a 5# dumbbell today.  He now appreciates how hard Dad works at getting healthy.

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

For success, attitude is equally as important as ability. -Walter Scott

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Posted: 04 July 2014 04:39 PM   [ Ignore ]   [ # 39 ]
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TM79 - 04 July 2014 03:51 PM
PRJA07 - 04 July 2014 03:22 PM

Rest Day for me!!! (For now!)
Happy 4th to all and God Bless America

Hope you’ve enjoyed your rest day!  You definitely earned it!

Thanks brother!!!! I have 65 miles bike ride tomorrow…
I like your flag set up….

 Signature 

M/37/6’/185#(Was) I’m now 190#and decreasing smile (started this year @ 222#)

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 04 July 2014 04:46 PM   [ Ignore ]   [ # 40 ]
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One of the tougher WODs I’ve done in a while.  I tried to scale it to 135#.  I got through the first round of deadlifts, then unloaded the weight (can’t clean 135#), got it racked, and failed on the front squat. 

So, I switched the weights to 115# for the front squats and did the rest of the workout at 115#. 

On the second round of pullups, my right hand ripped open on my palm.  I ended up doing the rest of the workout avoiding using it, which meant holding on to the pullup bar basically with just my fingers.  Good times.

Clock ran throughout all this chaos.  26:35.

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35/m/6’2”/170

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Posted: 04 July 2014 04:54 PM   [ Ignore ]   [ # 41 ]
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PRJA07 - 04 July 2014 04:39 PM
TM79 - 04 July 2014 03:51 PM
PRJA07 - 04 July 2014 03:22 PM

Rest Day for me!!! (For now!)
Happy 4th to all and God Bless America

Hope you’ve enjoyed your rest day!  You definitely earned it!

Thanks brother!!!! I have 65 miles bike ride tomorrow…
I like your flag set up….

Thanks!  Good luck on the bike ride!

 Signature 

2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 04 July 2014 04:56 PM   [ Ignore ]   [ # 42 ]
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sbburris - 04 July 2014 04:46 PM

One of the tougher WODs I’ve done in a while.  I tried to scale it to 135#.  I got through the first round of deadlifts, then unloaded the weight (can’t clean 135#), got it racked, and failed on the front squat. 

So, I switched the weights to 115# for the front squats and did the rest of the workout at 115#. 

On the second round of pullups, my right hand ripped open on my palm.  I ended up doing the rest of the workout avoiding using it, which meant holding on to the pullup bar basically with just my fingers.  Good times.

Clock ran throughout all this chaos.  26:35.

Man, that’s rough.  Way to hang in there though.  Hope your hand heels quickly.  That’s a bad place to have a cut.

 Signature 

2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

Profile
 
 
Posted: 04 July 2014 05:05 PM   [ Ignore ]   [ # 43 ]
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PRJA07 - 04 July 2014 04:39 PM
TM79 - 04 July 2014 03:51 PM
PRJA07 - 04 July 2014 03:22 PM

Rest Day for me!!! (For now!)
Happy 4th to all and God Bless America

Hope you’ve enjoyed your rest day!  You definitely earned it!

Thanks brother!!!! I have 65 miles bike ride tomorrow…
I like your flag set up….

That’s some serious distance. Are you prepping for near future Triathalon? Glad to see you making a comeback 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: 04 July 2014 05:09 PM   [ Ignore ]   [ # 44 ]
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sbburris - 04 July 2014 04:46 PM

One of the tougher WODs I’ve done in a while.  I tried to scale it to 135#.  I got through the first round of deadlifts, then unloaded the weight (can’t clean 135#), got it racked, and failed on the front squat. 

So, I switched the weights to 115# for the front squats and did the rest of the workout at 115#. 

On the second round of pullups, my right hand ripped open on my palm.  I ended up doing the rest of the workout avoiding using it, which meant holding on to the pullup bar basically with just my fingers.  Good times.

Clock ran throughout all this chaos.  26:35.

Good effort , sorry to hear about the palm.

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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: 04 July 2014 05:13 PM   [ Ignore ]   [ # 45 ]
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TM79 - 04 July 2014 03:49 PM
OPG57 - 04 July 2014 02:46 PM
TM79 - 04 July 2014 08:57 AM

Happy 4’th of July!

85 Degrees
45% Humidity
Arthur is gone.  Minimal damage along the coast and no fatalities.

Warm Up
Leg Stretches
2 Rounds of:
5 Front Squats, 135 lbs
5 Deadlifts, 135 lbs

140704
“Bell” RIP
3RFT
185 lb Deadlifts, 21 Reps
15 Pull-ups
185 lb Front Squats, 9 Reps

Rx’d 13:10

Comments:  Those Deadlifts felt surprisingly light.  I was getting sets of 7-10 on all of them.  The Pull-ups were all sets of 5.  The Front Squats however…...  I’d just like to thank the person that programmed fairly heavy Front Squats the day after doing 105 Turkish Get-Ups.  Those were quite painful and my form was not good.  Overall though, great workout for a great hero.  Rest In Peace Bell.  God Bless.  The flag is flying here today (See below)

flag_zps1f0e8885.jpg

Hope you all have a great day and a wonderful weekend!

I like your set up Trent. Happy 4th to you and yours. You guys should be expecting soon .How much longer? Take care brother wink

Thanks Guy. I got a half rack at Dick’s Sporting Goods.  It works pretty well.  Today I did Front Squats off of the safeties, which allowed me to still get to the pull-up bar.  That second bar is nice to have for days like today.  Then, about 6 months ago, I found a guy on Craigslist selling over 600 lbs of weights, two barbells and a bench for under $200.  Couldn’t pass that up.  I built that wooden box for box jumps.  It has a 2"x4” inner frame and would survive a zombie apocalypse.  LOL  Most of the shop/tools are on the other side of the garage (out of view). 

The baby is due August 17’th, so not that much longer.  We’re really excited about our little girl getting here and praying for her to be healthy.  Hope you all enjoy the rest of your Holiday.  wink

Sounds like some great deals on the equipment. Good deal on that little girl arriving in about 6 weeks. Like I told you before. Catch up on your sleep while you can LOL Take care brother. 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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