June 23, 2013

Sunday 130623

Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

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Compare to 121110.

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"48 and still flipping a one-handed gainer."
- Tony Klarich


"Dan Bailey Visits CrossFit HQ: Part 1" - [video]

Posted by Pukie at June 23, 2013 5:00 PM
Comments

Rest day, Shift change
Être prêt
M/55/6’/210

Comment #1 - Posted by: Pete In Sun City at June 22, 2013 6:59 PM

Since I don't have anyone there to tell me to go up. His long should I stay in the down position?

Comment #2 - Posted by: Kyle Griffioen at June 22, 2013 7:14 PM

i did death by air squats this morning. round 28 i got distracted and finished the round 1 second late. i wasnt happy. hit new pr.s on my c&j, snatch, and back squat last night too. so much squatting i love it

Comment #3 - Posted by: Charlie at June 22, 2013 7:35 PM

Awesome video! Thanks HQ!

Comment #4 - Posted by: JJ at June 22, 2013 7:47 PM

@Kyle #2, depends how comfortable you are getting under the bar and with heavy weight. This exercise is to help us develop speed getting under the bar and comfort in the hole. If you are comfortable sitting in the hole during squats and snatch, then you probably don't need much practice with that, so work on explosion.

Comment #5 - Posted by: Gavin at June 22, 2013 8:48 PM

I have trouble with the OH Squat movement so having said that... this move seemed to help me get the feel and proper balance for this move.
Max weight attempted (and completed) 135 lbs

Comment #6 - Posted by: Nathan at June 23, 2013 3:36 AM

135pr 145f x 2

Comment #7 - Posted by: Mike Vinson/M/45/5'8/212 at June 23, 2013 5:58 AM

135
135
135
135
135
145
155
155(f)
135
135

Didn't go all the way down, so more of a "power" snatch balance. I knew something was wrong because my numbers aren't usually anywhere near Mike Vinson's... watched a vid, and will redo this one later with lower weight and full ROM

Comment #8 - Posted by: Joe Northside m/34/70"/200 at June 23, 2013 6:18 AM

90KG PR

Comment #9 - Posted by: Benny(M/31/6'0"/205) at June 23, 2013 6:39 AM

Musings from a foreign land on the way...

Comment #10 - Posted by: bingo at June 23, 2013 7:04 AM

45 x 3
65 x 3
75 x 3
95 x 3
115 x 2
125 x 2
135 x 1
145 x 0
145 x 0
First, I am not good with the dropping under the weight in a regular snatch so this was not that comfortable for me, so I ended up starting with the weight on the back and then push press it over head then doing overhead squats the number of times. Second, I was not sure if I start with the weight in place on my back then drop under it and that was one and then reset and do another for two, and so on. Hindsight, I should have focused on doing drops with really low weight I can control with my shoulders and balance. Next time I will just spend the entire 40-60 minutes doing just that to develop a good form and flexibility and confidence.

Comment #11 - Posted by: BW at June 23, 2013 7:25 AM

115 kg 1 rep. My Attempt Over)))

Comment #12 - Posted by: sergey at June 23, 2013 7:58 AM

Ran 2 miles on TM, yuck.
No barbell at the hotel here in Disneyland. Leg 1 of vacation started today.

Practiced as much of the snatch balance movement as I could, driving dumbbells overhead and holding balance for about 10 seconds.
Heaviest dumbbells I could handle for this were 20 pounds.

Finished with 44 burpees to celebrate turning 44 today. :)

Comment #13 - Posted by: Glorybelle (F/43/5'5/134) at June 23, 2013 7:58 AM

115
135
145
150
150
155
160
165
170
170(failed)

Comment #14 - Posted by: Tyler Scott at June 23, 2013 8:13 AM

This photo is AMAZING!

Comment #15 - Posted by: Matt Driscoll at June 23, 2013 8:20 AM

Sunday musings...

1) iPad. First effort using a tablet. Apologies in advance.

2) Gift. There is a responsibility involved in receiving a gift. The bigger the gift, the bigger the responsibility. Its a sort of kindness. You extend a measure of "I'm hearing you" as well as "thank you" when you simply accept the gifts as is.

Try to remember that someone was thinking about you, really thinking about you, when they got you that gift.

3) Connect. What a hoot to watch the bingo progeny and their cousins try to figure out how to connect without any electronic aids. No text. No internet. No Facebook or Twitter. We are in Mexico and it's a kind of throwback experience, going back to at least 1995--you can use all that stuff, bit man, its gonna cost you!

Memories come flooding back to all of us in my generation. Phone chains. Notes left on doors and coffee tables. PLANNING!! We have a group of 17 with a couplel of age-defined subgroups. It will be veery interesting to see if the young generation eases into the pattern of my youth, the means of communication we used at home and on vacation when I was a kid.

Here are my bets: the kids will adjust by lunch today. They will have figured out all of the ins and outs of staying in touch with one another and will be totally unaware that they don't have a phone velcroed to their skin. The parents have already got out lines of communication set in our generation, nailing it down before breakfast. However, being unable to instantly br in touch with our kids is likely to be much harder for us than we anticipate. The kids will probably find that to be just dandy, tha you veery much.

Ironic, eh?

Once my generation chills though, we are all likely to revel in the contact, REAL face to face contact that we will enjoy this week. I, for one, am already dreading the "explosion" Wien my cell phone re-entered U.S. airspace. But that's for another time. For now at least it's time to put the elections to rest for a bit.

If I could just find the note that says where we are all meeting for breakfast.

I'll see you next week...

Comment #16 - Posted by: bingo at June 23, 2013 8:51 AM

Go Tony! Keep on flipping.

Comment #17 - Posted by: Kevin C. (M/54/5'11"/180) at June 23, 2013 9:26 AM

85
90
95
100
105
110x1 for 5

No bumpers so had to be conservative with weight selection.

Comment #18 - Posted by: Jbs at June 23, 2013 9:28 AM

55/55/65/65/65/95/95/95/95

6'2"/331/27/m

First day back in long time.

Comment #19 - Posted by: Dawgsrus at June 23, 2013 9:32 AM

95,105,115,125,135,145,155,165,175,175
Tried 185 but couldn't lift it.

Comment #20 - Posted by: Yamil J Cruznavaro at June 23, 2013 9:39 AM

M/23/5'11"/183.75

45-65-85-105-125-145-160-170-175-185

not sure if 185 is an all time PR or not; however, it is a 45# increase from last time.

Comment #21 - Posted by: Miles Forks at June 23, 2013 11:05 AM

95 115 135/135/135/145/155f/155/165/175

Comment #22 - Posted by: Jake Kiddoo at June 23, 2013 11:26 AM

m/41/6/195
Sets
3 Snatch Balances | 95 lbs
3 Snatch Balances | 105 lbs
2 Snatch Balances | 115 lbs
2 Snatch Balances | 135 lbs
2 Snatch Balances | 135 lbs
1 Snatch Balance | 155 lbs
1 Snatch Balance | 165 lbs
1 Snatch Balance | 185 lbs
1 Snatch Balance | 185 lbs
1 Snatch Balance | 190 lbs (PR)

f/31/501/145
Sets
3 Snatch Balances | 45 lbs
3 Snatch Balances | 55 lbs
2 Snatch Balances | 65 lbs
2 Snatch Balances | 75 lbs
2 Snatch Balances | 85 lbs
1 Snatch Balance | 95 lbs
1 Snatch Balance | 105 lbs
1 Snatch Balance | 115 lbs
1 Snatch Balance | 115 lbs
1 Snatch Balance | 120 lbs (PR)

Comment #23 - Posted by: Jeremy A. Olive at June 23, 2013 11:50 AM

Dan Bailey is a beast! Like Rich Froning.... they both aren't ashamed of the living God.

Comment #24 - Posted by: GENX at June 23, 2013 12:10 PM

m/26/168cm/66kg.
final round - 130 lbs. will be better :)

Comment #25 - Posted by: adnan ozcan at June 23, 2013 12:10 PM

115-135-145-155-165-175-185-195-205, kept going and got 215

29M/6' 2"/ 200#

Comment #26 - Posted by: tnsurfer at June 23, 2013 1:47 PM

I turned 50 today
For my 50th Birthday
The Sick 50
For Time 1:40:50

50 Dead lifts at 315
50 Burpees
50 Hand Stand push ups
50 30” Box jumps
50 Over head squats at 135
50 Chest to bar pull ups
50 Wall ball
50 Clean & Jerks at 135
50 Thrusters at 95
50 Snatches at 95

Comment #27 - Posted by: GreggC at June 23, 2013 2:00 PM

65x3
70x3
75x2
90x2
95x2

And I had to stop there, because my workout partner sheared the tip of his finger off with the barbell.

Comment #28 - Posted by: MDK at June 23, 2013 2:13 PM

Did Fight Gone Bad today

3 rounds, 1 minute of each for max reps
20lb wall ball
75lb Sumo High
20" box jumps
75lb push press
row for calls
rest

262 rx (weak)

M/52/194lb

Comment #29 - Posted by: Mazz at June 23, 2013 2:33 PM

Comments on WOD in filter.

@GreggC, happy birthday! I'm celebrating mine too.

Comment #30 - Posted by: Glorybelle F/44/5'5/134 at June 23, 2013 2:49 PM

1st time doing snatch balance so I stayed conservative to make sure I got the form right:

75
85
95
95
105
115
115
125
125
135

1 min rest in between each set.

Comment #31 - Posted by: LI Dan at June 23, 2013 3:09 PM

Did FGB today, a day late. Got a 302, a PR by far for me...but I think it's inflated. Had to stop between round two and three to toss my cookies so I got more than a one minute break.

@Glorybelle, happy birthday!

Comment #32 - Posted by: Deidre at June 23, 2013 3:59 PM

Did FGB today, a day late. Got a 302, a PR by far for me...but I think it's inflated. Had to stop between round two and three to toss my cookies so I got more than a one minute break.

@Glorybelle, happy birthday!

Comment #33 - Posted by: Deidre at June 23, 2013 4:00 PM

M/42/192/6'
75-85-100-115-125-135-145
155-165-175 (f)*2
50 wallballs 20#

Semper Fi

Comment #34 - Posted by: Robert at June 23, 2013 4:07 PM

Male, 40 yo, 151#, 68"

3x65
3x85
2x105
2x105
2x105
115
115
125
125
135

Comment #35 - Posted by: Karl at June 23, 2013 5:13 PM

75x3
95x3
105x3
115x2
125x1
125(f)
125
115
115
115

Comment #36 - Posted by: fp at June 23, 2013 5:50 PM

25-30-35-40-45-45-50-55f-55-60

Pretty happy with this one.

@glorybelle
@ greggc happy bday to you both

F/42/127/5'9

Comment #37 - Posted by: Trina at June 23, 2013 6:38 PM

workout #2 - redid today's snatch balances with correct form, about 3 seconds in the hole each rep

65-75-80-85-90-95-105-105-115-125

Comment #38 - Posted by: Joe Northside m/34/70"/200 at June 23, 2013 6:54 PM

Sets of 3 at 65, sets of 2 at 95, sets of 1 at 115. Started hook grip.

Comment #39 - Posted by: J.Wood at June 23, 2013 7:09 PM

All in KG
25x3
30x3
32.5x2
35x2
37.5x2
40
42.5(f)
42.5
45
47.5

M/30/71KG

Comment #40 - Posted by: jbob at June 23, 2013 7:41 PM

Ended @ 125, expected more, but still too weak!

Comment #41 - Posted by: Ryan M/35/177 at June 23, 2013 7:50 PM

45x3/65x3/75x2/85x2/90x2/95x1/105x1/115x1/fail/fail
m/5'10"/235

Comment #42 - Posted by: Ryan at June 23, 2013 8:49 PM

I'm going to do this tomorrow, but happy birthday @glorybelle and @GreggC!

Comment #43 - Posted by: Michele Asgari at June 23, 2013 8:49 PM

Confidence building. Did the 3's and first couple 2's light. Went to heavy on the third set of 2's, and my brain did not believe I could drop straight into the squat. Ended up with sort of a push jerk, no squat.

So I did a back squat with the weight to prove I could, then tried again. Got all the way down, and all the way back up.

Finished the rest of the singles heavy, including a pause and hold at the bottom. Felt good.

Comment #44 - Posted by: Roger in Phx at June 23, 2013 9:04 PM

95
110
115
125
125
135
135
135
135
135

The last couple sets were a little sloppy, first WOD with Snatches ever.

Comment #45 - Posted by: Yockey at June 23, 2013 9:39 PM

Heh.

3x75-3x95-2x115-2x115-2x115-1x115-1x125-1x135-1x145-Emergency room.

I goofed and lost my fingertip. Totally my fault, I was doing heavier than I should have with a relatively new movement. It was just really annoying because I know I had/have the strength to go heavier. I just wasn't familiar enough with the move.

Lift safe everybody, keep your digits attached!

Comment #46 - Posted by: Ted at June 23, 2013 10:22 PM

55,75,85,95,100,105,110,115,120,125
This was a 30# PR for me. Super happy!

Comment #47 - Posted by: Rachel Gamallo at June 23, 2013 10:39 PM

Nice FGB, Diedre; and good job on today's WOD Trina, and thanks for the birthday wishes, both of you. Thanks to you too, Michelle. Looking forward to rest tomorrow.

Comment #48 - Posted by: Glorybelle F/44/5'5/134 at June 23, 2013 11:41 PM

20kg-30-35-40-45-50(f)-50-52.5-55(f)-55

Comment #49 - Posted by: Brett (24/M/188cm/77kg) at June 24, 2013 12:25 AM

Did the WOD over again correctly, comment in the filter...

Comment #50 - Posted by: Joe Northside m/34/70"/200 at June 24, 2013 4:30 AM

95
100
105
110
115
120
125f
125f
100
100

Comment #51 - Posted by: ART/M/44/5'5"/150 at June 24, 2013 5:59 AM

45-45-55-55-55-60-60-60-60-60

Comment #52 - Posted by: Kim Nomez at June 24, 2013 6:11 AM

WU - run 400m; 95lb. deadlift x 12

2 Rounds:
Hang Power Clean 95lbs. X12
Hang Snatch 95lbs. X10
Overhead Squat 95lbs. X10

WOD -
Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

95 - 105 - 115 - 125 - 135 - 145 - 145 - 150 - 155 - 160

Comment #53 - Posted by: murphinator - M/5'10"/185/39 at June 24, 2013 7:08 AM

M/ 39/ 135 lbs/ 5'-6"
I am still rehabing my lower back so I did a differnt WOD yesterday... plus spent a lot of the day outside biking and then swimming with the kids.. getting better slowly.
Lower/ Mid back was still a bit sore and stiff... keep on working out lighter, and with less intensity, but still pushing a little, working on technique, and trying to get some good muscle fatigue/ Safely.
I did a descending ladder of rope climbs with repeating :30 HSPU hold
5 Rope Climbs + :30 HSPU hold
4 Rope Climbs + :30 HSPU hold
3 Rope Climbs + :30 HSPU hold
2 Rope Climbs + :30 HSPU hold
1 Rope Climbs + :30 HSPU hold
In this WOD, I was keeping safe with my lower back and the HSPUs would get harder as the rest time between them reduced with each set of less rope climbs.
I think next time, when I'm a bit healthier, I'll do :45 sec or 1:00 holds... or could increase from :15 - 1:15.. so as the rope climbs get less the HSPU hold increases... that would be a nice flip as well.
Good WOD... I kept it a little easier since I was going to go biking and swimming with the kids after the WOD and it was pretty hot outside.

Comment #54 - Posted by: Anton at June 24, 2013 7:40 AM

M/35/5'9"/160

115
120
125
130
135
140
145
150
155
160

Repeated until I succeeded.

Comment #55 - Posted by: Antun Karlovac at June 24, 2013 8:31 AM

Did yesterday, but posting today. This really helped to get comfortable dropping under the bar. Triples- 35#-45#
Doubles- 50#-50#-55#
Singles- 5 at 60#.

Comment #56 - Posted by: Danielle at June 24, 2013 10:57 AM

M/22/77kg

Rx in kilos:
40
45
45
50
55
60
60
60
62,5
62,5 (137 lbs)

Comment #57 - Posted by: Staffan at June 24, 2013 11:04 AM

3 mile run
21:21
Then
3-3-2-2-2-1-1-1-1-1
135# Clean
Then
20 K's to E's

Comment #58 - Posted by: dyagg at June 24, 2013 11:16 AM

M/40/155#

(After Friday's WOD)
PVC-25#-35#-45#-45#
50#-65#-70#-75#(f)-75#(f)

Comment #59 - Posted by: Hooper at June 24, 2013 12:01 PM

m/43/5'8"/180

85
95
95
115
115
125 f
125 f
125 f
125 f
After watching Chad Vaughn-if I don't go that low, I call it a fail. So upset-I really feel I can get this physically, but I've got to get over the mental issue.

Comment #60 - Posted by: Mike Andridge at June 24, 2013 1:16 PM

95-100-105-110-115-120-125-130-135-155

Comment #61 - Posted by: myles456 at June 24, 2013 2:51 PM

M/32/200/72

95(3)
115(3)
135(2)
145(2)
155(2)
165(1)
175(1)
175(1)
175(1)
185(fail)

All sets from the floor to shoulders for set up.

Comment #62 - Posted by: SeanP at June 24, 2013 3:46 PM

95x3
105x3
115x2
115x2
125x2
145
155
165
175
185 (pr)

No rack, so I had to clean or snatch the bar off the floor every set.

Comment #63 - Posted by: Alton 33yo/M/5'11"/175lbs at June 24, 2013 4:57 PM

65 85 95 95 95 115 115(not low enough) 95 95 95 95
Back still tight from FS/GHD workout last week.

Comment #64 - Posted by: sebastian 44/178/6'2" at June 24, 2013 4:59 PM

Snatch balance
95*3,105*3, 115*2, 125*2, 125*2, 135*1,135*1, 135*1, 135*1, 140*1... PR at 140*1.. Yeah

Comment #65 - Posted by: Zac at June 24, 2013 5:07 PM

95-115-135-145-155-165-175-180-185-190(PR)

Then 7 minute AMRAP of:
Burpees

121.

Comment #66 - Posted by: Kurt M/39/185 at June 24, 2013 5:49 PM

3x32
3x37.5
2x43
2x47.5 (1failed)
2x47.5 failed
1x48 1x48.1 1x50 1x52 1x54 kg

Comment #67 - Posted by: lucio1928,M/41/182cm/96kg at June 24, 2013 5:52 PM

45/75/75/75/95/105/115/125/135/145

Comment #68 - Posted by: Rowan M/48/5'5"/150 at June 24, 2013 6:37 PM

Day 12 of 30 finished. Late post due to the internet being down.

95, 105, 115, 125, 135, 155, 165, 175 missed, 175 missed, 180 missed, 180 with daughter watching succeeded!!!

Comment #69 - Posted by: Rob Hole M/45/5'10"/180 at June 24, 2013 7:38 PM

My shoulder and ankle mobility stinks. These are super hard for me. I've been warming up with a PVC and then the bar doing OHS every day. Improvement little by little.

Heaving snatch balance:

45 pounds
65
65
65
95
95
115 f
95
115 f
95

Comment #70 - Posted by: Gavin at June 24, 2013 8:26 PM

Hang clean and jerk
135x3
185x3
190x3
195x3
200x3
205 x3

Then Fran

5:30 rxd

Comment #71 - Posted by: hollyhog at June 25, 2013 4:34 AM

95
115
135
145
155
165x5

Comment #72 - Posted by: dsm19 / 34 / 6'0 / 210 at June 25, 2013 4:35 AM

M/42/5'11"/219
95#x3
95#x3
115#x2
115#x2 (1 fail & redo)
115#x2
135#x1 (1 fail & redo)
115#x1
115#x1
115#x1
115#x1
115#x1

Comment #73 - Posted by: MannyF at June 25, 2013 5:59 AM

3- 75
3- 95
2- 105 1 and fail
2- 95
2- 95 1 and fail
1- 95
1- 95
1- 95
1- 100
1- 105

Comment #74 - Posted by: Sean at June 25, 2013 7:44 AM

M/25/171/5'10"
#'s(reps)
75(3),93(3),115(2),135(2),140(2),145(1),155(1),165(1),170(1),175(1)

Comment #75 - Posted by: JoeyT at June 25, 2013 8:06 AM

M/41/5'11"/206

1 set every 2 min.

(kg) 20-25-30-35-40-45-50-55(new PR)-60(f)-50

Compare to 121110: 50x1 (1 set every 3 min.).

Comment #76 - Posted by: Jose-Luis Morales at June 25, 2013 9:07 AM

135-135-155-155-155-185f-185f-165-165

Comment #77 - Posted by: Jfurtado at June 25, 2013 11:04 AM

3: 45 / 65
2: 95 / 115 / 135
1: 135 / 155 / 165 / 165

Comment #78 - Posted by: Chop at June 25, 2013 1:44 PM

Great photo Tony - gotta love the GoPro!

Comment #79 - Posted by: mikeyb M/52/182 at June 25, 2013 4:00 PM

Hi I am new to crossfit, do I do these continuos or rest between sets....? Also should I just do the WOD or do you recommend warm up and cool down - and if so what..? Sorry for the Q's but I am ex triathlete so used to longer being better...! HELP

Comment #80 - Posted by: Josh at June 25, 2013 9:33 PM

Josh - visit an affiliate in your area for one or more intro lessons. They are a great resource and value.

Comment #81 - Posted by: mikeyb M/52/182 at June 26, 2013 5:56 AM

3: 115-125-135
2: 135-145
1: up to 165

Comment #82 - Posted by: mlt at June 26, 2013 6:44 AM

Loved this workout:

65, 75, 85

M/38/5'10"/206

Comment #83 - Posted by: MK44 at June 26, 2013 2:38 PM

m/43/164

165-175-180-190-200-205-210-215-220-225
as rx'd

Comment #84 - Posted by: Seth H. at June 27, 2013 8:31 AM

45/m/176cm/74kg

40-45-50-53-55-58-60-62-64-66 PR kg

Comment #85 - Posted by: Memuc at June 28, 2013 7:39 AM

45x3
65x3
95x2
115x2
125x2
135x1
145x1
155 f
135 x 5 overhead squats

Comment #86 - Posted by: Bells at June 29, 2013 5:10 AM

95,115,115,125(2),125(f),115,125,130,135,140

Comment #87 - Posted by: Drewski at June 29, 2013 10:35 AM

First time ever with these
35-85-110 (f)- 110 - 115-125-135-140-145

Comment #88 - Posted by: Rlhamel at June 29, 2013 1:22 PM

95x3
100x3
105x2
110x2
110x2
115
115
120
125F
120

Comment #89 - Posted by: Victor 180/26/6'1" at July 2, 2013 7:02 AM

45, 55,
65, 75, 85,
90, 95, 100, 105, 110

Comment #90 - Posted by: Manchild at July 6, 2013 6:02 PM

m/39/5'9/184
120,130,135,145,150,160,165,165,165,165
Crashed & burned @ 175 on 3rd set of 1. Tried to focus on eliminating dip. Didn't go well. YouTube moment.
11/10/12:
115,125,135,140,145,150,155-F,155,165,175-F
Decent job of not dipping before getting under bar in middle rounds. Strong enough to get more weight if technique better.

Comment #91 - Posted by: jrm at July 8, 2013 6:54 PM

115
125
135
145
155
165 f
165 f
165
165
170

Comment #92 - Posted by: Ramsey at July 9, 2013 3:13 PM

95/105/115/120/120/125/125/130/130/135

Definite weakness of mine!

Comment #93 - Posted by: Ronnieboy M/50/5'9"/185 at July 11, 2013 5:37 PM

65,85,95,115,135,145,155,165(f),160(f)

Comment #94 - Posted by: Mark Salzman at July 12, 2013 7:10 AM

B
65.75.85.85.95.105.115.115.120.125pr

W
65.75.85.85.95.105.105.115.120.125pr

Comment #95 - Posted by: illis M/32/180/5'9" at July 13, 2013 8:29 AM

Super fun movement, really enjoyed this wod.

95-105-115-125-135-145-155f-155-165-170f

Comment #96 - Posted by: vic* at July 25, 2013 7:58 PM

3-3-2-2-2-1-1-1-1-1 reps

35lbs
45
55
65
90
90
95
105(pr)
115(f)
105

Comment #97 - Posted by: Antonio M/24/5'11"/166lbs at July 31, 2013 10:42 AM

x3 115,115
x2 125,125,135
x1 135lbs/60k (quit - not feeling good)

13.05.13
x3 50 (2+1fl), 52.5
x2 55, 57.5, 60
x1 62.5, 65, 67.5, 70, 72.5kg/165lb pb (all kg)

Comment #98 - Posted by: zenoperegrinus at March 24, 2014 9:46 AM
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