#4290701 - 11/29/09 07:38 PM
Re: CrossFit
[Re: Andrew Mitchell]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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that looks like our workout for tomorrow
21-15-9 of HSPU, 45# squat jumps, chest to bar pullups
saturday's workout was pretty sweet..6 rounds of 5 power cleans, 10 front squats, 15 deadlifts.
i'm really liking this heavy weight programming
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#4292657 - 11/30/09 12:54 PM
Re: CrossFit
[Re: ElementBabe]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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Yeah, I love the heavy weight programming myself. They posted Linda last week and I hate that I missed it. I'm moving into a house soon and I'm looking forward to getting my own bumper plates so I can do olympic lifts on my own on a regular basis. I think there's something inherently satisfying about doing a lot of heavy cleans.
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#4302445 - 12/03/09 09:39 AM
Re: CrossFit
[Re: NateD]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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I'm sore as a bitch. I showed up to the gym the other night and someone had just started doing "Linda". For some reason or another, I ended up working in with him without really warming up. Bad idea. My deadlift form is terrible and I was rounding like a motherfucker. I was so shot that at the end I couldn't even pull 115 without rounding, lol. Coming from a week off + no warmup + going for PR on Linda = Not A Good Thing. Classic idiot gym mistake.
I won't do that again. I was all fired up when I started and definitely bit off more than I could chew. My lower back has been so stiff the past couple days that I actually slept on a heating pad last night. Today's workout is 3 rounds of 21 155lb power cleans and 800m runs. Needless to say I'll be scaling way down, which kinda kills me since I love heavy power cleans.
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#4307258 - 12/04/09 05:25 PM
Re: CrossFit
[Re: NateD]
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Andrew Mitchell
Member
Registered: 10/28/01
Posts: 797
Loc: The Bayou City
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Whats up with everyone's WODs? Still keeping up? I've fallen behind on updating my blog and my workouts, but i'm still going strong. Started airrosti treatment the other day, shit is awesome, and painful.
Got my kettlebell cert tomorrow here in Houston, my gym is hosting it, so it's gonna be a good time with about 5 others from the gym attending.
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#4313943 - 12/07/09 12:19 PM
Re: CrossFit
[Re: Andrew Mitchell]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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I have no idea what you do at a kettlebell training. Isn't it pretty straightforward?
I've been keeping up, but barely. I'm down to like 3-4x a week just with all the craziness of moving/house renovation going on. Sucks when real life gets in the way of working out. But I keep telling myself that it's ok to have to take time off every now and again, and that I won't really lose any progress and that I'll really be able to jump back into it with full force in the next few weeks.
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#4318236 - 12/08/09 02:38 PM
Re: CrossFit
[Re: NateD]
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Andrew Mitchell
Member
Registered: 10/28/01
Posts: 797
Loc: The Bayou City
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I learned various different Kettlebell exercises, and how to teach them and implement them into CrossFit WODs. Along with some joint mobility stuff...
Here is a quick rundown...
Russian swing
power swing
American swing
swing release
1 arm swing
1 arm 1/2 rotation switch
h2h switch
dead clean
swing clean
double swing clean
Turkish get up
arm bar stretch
military press
push press
thrusters
and the snatch...
My hands were killing me by the end of the weekend, it was awesome, Jeff Martone was the instructor and he really knows his stuff and then some, he did a turkish get up with a 135lb girl that was in the class. I'm sure if you search for videos on youtube or go to his website tacticalathlete.com you'll see some of it.
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#4320499 - 12/09/09 02:05 AM
Re: CrossFit
[Re: Andrew Mitchell]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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Would hit. Think those are 45's?
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#4320673 - 12/09/09 07:29 AM
Re: CrossFit
[Re: ElementBabe]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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Lol. Nah, those are bumper plates. Probably a 25 at the heaviest, maybe 15s. Still impressive for OHS.
I think maybe we need to make a "girls of Crossfit" thread either here or in OT. It'd be a hit for sure.
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#4320694 - 12/09/09 07:49 AM
Re: CrossFit
[Re: ElementBabe]
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Andrew Mitchell
Member
Registered: 10/28/01
Posts: 797
Loc: The Bayou City
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She's at Atomic CrossFit here in Houston(Stafford) about 20 min. south of central Houston, I've seen her at a few local challenges I think.
There was a women of CrossFit post on the journal last night, lots of pics, and there is a Hires version also.
On a side note, we did a rowing Helen yesterday.
500m row
21 kb swings
12 pull ups
3 rounds
12:05
I could have gotten under 12 if I didn't switch bars cause I couldn't keep my grip because I was so sweaty and it was so humid yesterday.../excuse
This fucking sucked, my biceps were on fire after the first round! We also did 5 sets of 5 OHS, and on my last set I was able to get 145 pretty easily, 135 used to be my max, I'm curious what my 1RM is now
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#4321535 - 12/09/09 11:30 AM
Re: CrossFit
[Re: Andrew Mitchell]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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Oh sweet, I checked that out. Not sure why they included a few dog faces. Think OT would rip it apart?  The Games site had a few pics from the womens' trail run, there were a few that was nothing but perfect butts going up a hill.
Nice job on Helen. I can't go to the gym this week, too busy with moving 
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#4324341 - 12/10/09 06:58 AM
Re: CrossFit
[Re: fART dUST]
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fART dUST
gradgradgradgradgradgrad
Post Master Sr
Registered: 11/28/09
Posts: 8385
Loc: NY
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omfg to that girl again omfg!!
Anyway, someone give me a crossfit routine to fuck with today.
Come on guys, I don't wanna choose one myself! a moderatly hard would be great, supposed to be my "off" day today but I'm feeling exceptional.
Edited by StateOfTheArt (12/10/09 08:33 AM)
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#4324972 - 12/10/09 10:43 AM
Re: CrossFit
[Re: fART dUST]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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oh i have the one for you.
"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
this one's a bit easier
Heavy Viking Fran
* Row 750 Meters
* 15 Thrusters (133# / 95#)
* 15 C2B Pullups
* Row 500 Meters
* 10 Thrusters
* 10 C2B Pullups
* Row 250 Meters
* 5 Thrusters
* 5 C2B Pullups
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#4325405 - 12/10/09 12:11 PM
Re: CrossFit
[Re: ElementBabe]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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How about Fran? Crossfit's most famous workout.
21-15-9, 95 lb thrusters, pullups (ie 21 thrusters, 21 pullups, etc)
You can probably finish it in less than five minutes, that is if you don't pass out.  Top Crossfitters can do it in two minutes flat.
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#4326009 - 12/10/09 02:12 PM
Re: CrossFit
[Re: NateD]
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fART dUST
gradgradgradgradgradgrad
Post Master Sr
Registered: 11/28/09
Posts: 8385
Loc: NY
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I got impatient and did my own workout
deads
hang cleans
box jumps
pull ups
broke my treadmill
abs
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#4326014 - 12/10/09 02:12 PM
Re: CrossFit
[Re: fART dUST]
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fART dUST
gradgradgradgradgradgrad
Post Master Sr
Registered: 11/28/09
Posts: 8385
Loc: NY
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what does 21-15-9 mean? reps? I'm confused.
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#4326035 - 12/10/09 02:17 PM
Re: CrossFit
[Re: fART dUST]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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you do 21 reps of thrusters then 21 reps of pullups, then 15 of thrusters, 15 pullups, then 9 thrusters and 9 pullups. i've done it once and got 6:28 using 77#. Rx weight is 95#. if you dont get stuck on the pullups you should be able to do 4-5 minutes with ease since 95# should seem like the bar to a normal sized person
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#4326116 - 12/10/09 02:34 PM
Re: CrossFit
[Re: ElementBabe]
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fART dUST
gradgradgradgradgradgrad
Post Master Sr
Registered: 11/28/09
Posts: 8385
Loc: NY
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I'll give it a whirl.
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#4326359 - 12/10/09 03:26 PM
Re: CrossFit
[Re: fART dUST]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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Awesome, I'm really looking forward to the results. I think I can probably speak for most of the Crossfitters around here when I say we're curious as to how you'll do.
And just as a reminder you're supposed to get it done as fast as you can, but since your roomie does CF I'm sure you knew that already.
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#4326466 - 12/10/09 03:52 PM
Re: CrossFit
[Re: NateD]
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fART dUST
gradgradgradgradgradgrad
Post Master Sr
Registered: 11/28/09
Posts: 8385
Loc: NY
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Are the pullups overhand? does it matter (like pullup vs chinup)
and it's timed so I'm assuming kips?
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#4326502 - 12/10/09 04:04 PM
Re: CrossFit
[Re: fART dUST]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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Doesn't matter, you can do them any way you want. Most people kip. That is to say, everyone but antness.
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#4326536 - 12/10/09 04:11 PM
Re: CrossFit
[Re: NateD]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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#4326691 - 12/10/09 04:56 PM
Re: CrossFit
[Re: NateD]
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fART dUST
gradgradgradgradgradgrad
Post Master Sr
Registered: 11/28/09
Posts: 8385
Loc: NY
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Wow, I went to school with a christy phillips and I'm in NY I was like noo way but nah, it's not her lol. this girl is badical, I need a crossfit chick.
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#4327034 - 12/10/09 07:07 PM
Re: CrossFit
[Re: ElementBabe]
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Andrew Mitchell
Member
Registered: 10/28/01
Posts: 797
Loc: The Bayou City
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I'm curious to see how you do Art, fuckin' manbearpig...
Did a good one yesterday.
5 power cleans (135#)
10 knees to elbows
15 push ups
5 rounds
5:40
It felt really good to get some of that speed and strength back after being in kind of a slump.
Today we did fight gone bad, and I wasn't expecting that at the gym today, fuckin shit. Last time I did FGB i got 343, so I was shooting for that or better, but my back has been messed up and yesterday didn't help it much so I subbed sit ups for the sumo dead lift high pulls and I got a 386. I know I would have gotten about the same if I did SDHPs cause I could only get about 20-25 sit ups as it was the last station out of the 5 in the sequence and I'm usually real strong at SDHPs. So booya! I was fuckin happy. Glad to see there is a light at the end of the tunnel, hopefully I'll get out of this funk that has been messing with my workouts.
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#4327035 - 12/10/09 07:08 PM
Re: CrossFit
[Re: Andrew Mitchell]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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nice, ive gone FGB once and think i got 269. that was one of my first workouts. im looking forward to doing it again i think i'm EASILY going to get over 300.
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#4327056 - 12/10/09 07:18 PM
Re: CrossFit
[Re: ElementBabe]
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Andrew Mitchell
Member
Registered: 10/28/01
Posts: 797
Loc: The Bayou City
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Oh yeah, you will have no problem getting over 300, also, I get a ton of my points from the box jumps. 50 first round, 50 second round and 40 third round. I just coast/rest during the row and go for 10-12 calories, then balls to the wall on everything else. Sure there's a time to game it and get the highest score and a time to go hard on everything just for the workout...
Starting with box jump, then go to push press, then row, kind of allows a nice rest between the first 2 movements and the last two, wall balls and sumo deads. Works nicely for sure.
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#4327193 - 12/10/09 07:57 PM
Re: CrossFit
[Re: fART dUST]
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NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
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Jeebus, you guys are nuts with the box jumps. I start running out of gas at around 30. I've never tried gaming it and slacking off on the rows. It definitely makes sense though cause you expend shit tons of energy on the row and you barely get any payback in terms of score. And shit, I have to pull really hard to get 10 calories on the row in only a minute.
Wow, I went to school with a christy phillips and I'm in NY I was like noo way but nah, it's not her lol. this girl is badical, I need a crossfit chick.
There are a lot of couples in my gym and I am so very jealous. I really want to get my wife into it but she's not that interested...she thinks it's a cult, lol.
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#4327316 - 12/10/09 08:23 PM
Re: CrossFit
[Re: NateD]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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i step off the box 1 foot at a time cause im afraid of a knee problem. that limits me to about 20 jumps per minute
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#4327690 - 12/10/09 09:59 PM
Re: CrossFit
[Re: NateD]
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Andrew Mitchell
Member
Registered: 10/28/01
Posts: 797
Loc: The Bayou City
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My buddy rowed 5 calories all 3 rounds today during FGB and still got a 340...Next time I do it I'm shooting for 405.
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#4328565 - 12/11/09 09:13 AM
Re: CrossFit
[Re: Andrew Mitchell]
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fART dUST
gradgradgradgradgradgrad
Post Master Sr
Registered: 11/28/09
Posts: 8385
Loc: NY
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Alright, I'm digesting, getting my mind right and gonna give it a whirl.
I'm going to try to record it but it will be difficult. I'm going to be doing the thrusters outside and pull ups in my garage, it's the only way I can keep the two close enough together to save time.
the other option would be in my basement, where I can do over-head presses, but if I do them fast, I may break my ceiling, there isn't much clearance.
It's like 20 degrees out 
manimal time
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#4328856 - 12/11/09 10:31 AM
Re: CrossFit
[Re: fART dUST]
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fART dUST
gradgradgradgradgradgrad
Post Master Sr
Registered: 11/28/09
Posts: 8385
Loc: NY
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Well, I just got my ass handed to me lol.
First I attempt to do it outside and in my garage so I can video tape it, it's like 20 and windy, sucking cold air doesn't help. I stopped after like 2 mins lol.
Went to the gym, 95#, 7:02.
Pull ups were harder than thrusters, but I couldn't get my "rythym" down on the thrusters, my balance was all off.
I think I may start doing crossfit for awhile. I don't want you guys to be all beating me and shit
you guys doing it in under 7,6,5 are beasts
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#4328905 - 12/11/09 10:46 AM
Re: CrossFit
[Re: fART dUST]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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stats on the #1 guy...
deadlift - 495
back squat - 485
front squat - 295 (5 sets of 3)
thrusters - 235 (7 sets of 1)
shoulder press - 195
bench press - 385
max handstand pushups - 63
of course anyone can BS here, but he is in a gym w/ about 20 other people on the site
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#4328959 - 12/11/09 10:58 AM
Re: CrossFit
[Re: NateD]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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wolfsburg first though
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