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1/17/10
3 rounds .75 mile bike (80% effort) 25 pushups 25 squats 100 Thrusters (80 lbs.) for time: 16:38 (This may be a "modal domain" I do not soon revisit.) Some pullups and ring dips. |
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Thanks for the props guys.
John W...glad to see you back at it. Ted...nice job on the Thrusters, I know what you mean about revisiting. Thrusters or burpees, not sure which was is worse. I am thinking burpees, because I like the fact I can throw the weight down on Thrusters when I can't hack it...only thing you can do on burpees is lay on the floor. [QUOTE=Jeff Kilinski;723054]My affilliate starts a new 8 week challenge this weekend. Its a hero WOD "DT" Five rounds for time of: 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk, 6 reps If you look at this, there's a certain routine to it. At the box, there's a buy in with prizes to First male and female, and most improved. Anyone feel like doing something like this in the group? I'm always up for a good challenge. Keeps me honest.[/QUOTE] Jeff, Thats a cool, let us know how you do. I saw your post on doing the exercises out of order....that sucks, most of the time if you do the same number of reps with the same exercises it doesn't make to big of a difference. I did DT in July my time was 16:08 rx'd, before that I did it in April and my 20:08 rxd. With my MEBB programming I get to do a Heroe WOD once in a while, not sure DT will come up. I did Michael last week but had to do GHD sit-ups instead of abmat situps, my time was 7 minutes slower from my PR (but with GHD) I figured I would be slower but not that much. |
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1/17/10:
WARMUP 1/2 mile run 25 k-bell swings (53 lb) 20 pushups STRENGTH: Hang Power Clean 3x95, 3x115, 3x125, 3x130, 3x130 WOD: 21 ring dips (first 9 clean, deep, unassisted) 21 GHD situps 15 ring dips (first 7 clean) 15 GHD situps 9 ring dips (first 4 clean) 9 GHD situps 6:43 |
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CFWUx3 w/assisted dips
Ran 6 mins. on treadmill Ran 1 mile on treadmill in 8:40 Rowed for 10 minutes on C2 Dumbell bench press 10x15lb. dumbells 10x20lb. 10x25lb. 10x30lb. 10x35lb. Rode bicycle 9.5 miles |
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M.E. Weighted Dips 5-5-5-3-3-3
[B]25, 35, 40, 53, 63, 70.5 lbs[/B] Rest 5 min, then AMRAP 12 min: 2 clean and jerks, 165 lbs 10 box jumps, 24″ 10 GHD sit-ups [B]5 rounds plus 1 Clean and jerk. [/B] Tried to do this WOD at 185 but a little to much, so dropped 20lbs. Skill Work: Tabata double unders, 8 cylces. Post high and low scores. [B]30 high[/B] (first round) [B]16 low[/B](4th round) |
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Today - 01/17/10
Open session at CrossFit Confluence Did some rowing sprints: 2 X 5 X 100m (wrote down my times but can't find the paper I scribbled on) DU practice Mostly hung out to see what open session was like and meet other folks who normally attend during the week at different times than me. Naturally, I scrutinized their abilities and felt pretty good as the senior citizen of the group (there's some mythical guy who is 63 but never attends group sessions so I give myself top honors). |
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1/18/10
Rest Day |
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Crossfit Ventura Affiliate Team Challenge
WOD 1: 3 rounds for time 400m run as a team 25 pull-ups 75# Thrusters until partner finishes pull-ups. (Rx’d at 95#) WOD 2: Carry 95# bar as a team 1 mile. Each time bar hits ground = 5 burpees. WOD 3: AMRAP 5 min Assisted Muscle-ups (min 15) Assisted Handstand push-ups-no wall (min 30) Air squats (no min) In WOD 1, we decided to save our energy on the thrusters and go for time on the runs and pull-ups, so the modification was probably unnecessary. In WOD 2, we did not drop the bar once. In WOD 3, two spotters threw Christina up so hard on muscle-ups that she had to wear a helmet for the cross-bar, and my spotters threw me up so high on assisted handstand push-ups I was able to clap in mid-air! Don’t know how many muscle-ups Christina and Crossley got between them, but I must have knocked out about 60 or so assisted handstand push-ups. We ended up 11th out of 15, but more importantly, worked our hardest and smartest. I’m very proud of Team Epic Awesomeness: Amber Anderson, Matt Crossley, and Christina Hogans! Pictures here (WFS): [url]http://www.crossfitventura.com/crossfit_ventura/2010/01/fun-saturday.html[/url] The Claw |
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Jim, Great pictures. It looks like you guys had a great time.
I re-did "DT" today in the proper order. 12:56 Almost a full 3 minutes longer than what I did on Saturday. I'm officially sore now. Jeff |
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Today - 01/18/10
Noon workout at CrossFit Confluence WU - row 500m, shoulder pass-throughs, Sampson stretch, PVC OHS, pull-ups, back extensions [B]WOD - "Corey"[/B] (affiliate-named WOD) *Five rounds for Time 30 Deadlifts @ 225 (225 :rofl:; I did 65) 30 Ring Dips (subbed box dips) 30 Sit ups (unanchored ab-mat) 26:32 Could have gone heavier on the DLs but I was completely intimidated by the 150 reps. Crushed the 5,650# I DL'ed last week - today's DL total: [B]9,750#[/B]. Fun workout! I can't wait to hear how the guys that did 225 made out. [B]Jim[/B] - Cool challenge! |
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[B]1.18.2010-Monday[/B]
Warmup Row 500, back ext, situps, double unders, squats.... [B]WOD[/B] For time: 10, 11, 12, 13, 14, 15 thrusters - 95# (65#) ring push-ups sumo deadlift high pulls - 95# (65#) pull-ups 26:56 [I]another hole in my hand. But at least I was doing it right![/I] Day 15 burpee/du challenge. Nice work Diane & Jeff! Just saw the ventura pix - that looks like a lot of fun!!! |
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WU stretch pushup pullup squat GHD situp
Push Jerk 1@ 95# 3@115 1@135 1@145 1@155 WOD 6 rounds 15 Burpee 8 115# Split Jerk 19:36 nice pics Jim that kinda thing is always a lot of fun |
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Jim C, thanks for the picutres. The affiliate challenges looked really interesting.
Did the main site 100118 workout. DL: 3 3 3 3 3 General warm up that included lits of stretching for 20 + minutes. Warm up for DL's: 15 X 135, 10 X 225 3 X 275, 3 X 295, 3 X 315, 3 X 335, 3 X 365. Haven't done anything heavy for at least a month or more. Felt like I could have gone for more, but decided to leave well enough alone. |
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What do the guys, especially those in their 60's, think of this?
[url]http://www.latimes.com/features/health/la-he-jeffry-life18-2010jan18,0,187461.column[/url] (WSF) This is the guy from the Cenegenics ad. He basically eats Zone and does Crossfit, although he doesn't name them by name. He also did human growth hormone, but stopped, but does take additional testosterone. I'm 47 now, but mid-60's right around the corner. What do you guys in your mid-60's wish you would have done, but didn't, at 47? Thanks so much! :thanx: The Claw |
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[QUOTE=Jim Cordes;726473]What do the guys, especially those in their 60's, think of this?
[url]http://www.latimes.com/features/health/la-he-jeffry-life18-2010jan18,0,187461.column[/url] (WSF) This is the guy from the Cenegenics ad. He basically eats Zone and does Crossfit, although he doesn't name them by name. He also did human growth hormone, but stopped, but does take additional testosterone. I'm 47 now, but mid-60's right around the corner. What do you guys in your mid-60's wish you would have done, but didn't, at 47? Thanks so much![/QUOTE] Guess I asked two questions. Pick one and discuss. ;) The Claw |
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stretching
warmup - 25 squats, 15 45lb BP WOD - 3 ROUNDS 17,15,13 1ST ROUND: 55LB DB SWINGS, 55LB (EACH HAND) SUITCASE SQUATS, 135 BP 2ND ROUND:60 DB SWINGS, 60 SUITCASE SQUATS, 135 BP 3RD ROUND: 65 DB SWINGS, 65 SUITCASE SQUATS, 135 DB - Time 7 min. 20 sec. WOD - 135 LAT PULLS, 135 BP, 3 X 10 5MIN. 15 SEC. |
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Monday
CFWUx3 w/assisted dips 6 mins. run on treadmill Deadlift 3-3-3-3-3 235-255-265-245-245 |
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Today - 01/19/10
6AM workout at CrossFit Confluence WU: 500m row, shoulder pass-throughs, Sampson stretch, PVC OHS, jumping pull-ups, push-ups, sit-ups [B]WOD: "DT"[/B] *Five Rounds for time of 12 deadlifts @ 155 (45) 9 Hang power cleans @ 155 (45) 6 Push Jerks @ 155 (45) 7:12 I couldn't believe that I had to deadlift again today after yesterday's 150 reps. :eek: I was so crushed by "Corey" yesterday that the bar was the best I could do today. Post WOD: 100 jumping pull-ups - 4:02 |
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At 47 I ate everything that was put in front of me, fried foods galore. Even though I weighed 315 lbs I was still pretty active. I wasn't depressed and lonely like you see on that ridiculous Biggest Loser Show that my wife watches every week. I still liked who I was but did not take my health seriously. Blood pressure very high, developed all kinds of health problems, severe arthritis, knee replacement in 2000, developed neuropathy and took way too many medications. What would I do different? Just eat right and exercise. I did not do that till I was 50. As far as supplements I have tried several things, most was useless. I do take a multi vitamin and glutamin helps with my neuropathy. The only meat I eat is fish, lots of vegetables and nuts. I do struggle with sugar especially during the holidays. You see in the south we love our sweets. I read the article, I guess it works for him.. For me I keep it simple God, family, and health in that order.
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1/19/10
800 m run 5 rounds 12 power cleans (80 lbs.) 24 pushups 800 m run 26:11 ______ 55/5'8/220 |
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[B]01.19.2010-Tuesday
Strength:[/B] Power clean: 8,8,8,8 75/85/95/105 (I could def. have done more, maybe not all eight tho;) - the eights were kinda metcon-y) [B]WOD[/B] Complete as many rounds as possible in 15 minutes of: 5 burpees 10 ghd sit-ups 20 wall ball shots - 20# (16#) 7 Rounds +1 burpee DAY 16 of the burpee/d-u challenge (14 then was interrupted, ha!) |
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CFC WU+ 2 sets 6 L Pullups 2 sets 10&7 Windshield Wipers
WOD Part 1- 3 Rounds 20 Du (60 singles) 10 20# 10' WB rest 1:30 Part 2 Row 1K time for 1K 4:07 Rest1:30 Part3-3 Rounds 10 O/H squats @ 65# 10 GHD Situps 18:35 with Delays m/55/180 CrossFitChesterton |
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M.E. Hang Snatch 3-3-3-1-1-1
warmed up and did [B]5 sets of 5 @ 95 lbs[/B], formed really suck got a little better at the end Rest 5 min, then 7 rounds for time of: 7 box jumps 3 muscle-ups [B]Time: 16:35[/B] P Chain work: 4 x 12 Glute bridges As far as the old guy on steroids...I guess each to his own. He didn't look that great to me. He'll probably end up like [URL="http://espn.go.com/classic/biography/s/Alzado_Lyle.html"]Lyle Alzado[/URL]...WFS... and that's too bad. IMHO if you have to use drugs to alter your appearance you must not be happy with who you are. |
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[QUOTE]
As far as the old guy on steroids...I guess each to his own. He didn't look that great to me. He'll probably end up like Lyle Alzado...WFS... and that's too bad. IMHO if you have to use drugs to alter your appearance you must not be happy with who you are.[/QUOTE] gee, I thought it was the way he felt not so much looks, and there I wouldn't blame him. There are times when I just feel TERRIFIC! GREAT energy! not depressed! GREAT mood! nothing hurts! not anxious! love everybody and everything! EVERYTHING's positive! Hum and whistle! HAPPY as a clam! Unfortunately I only feel this way [B]12 hours a month![/B] I can actually FEEL the lift, when the hormones swing. rest of the time's a crapshoot - sure I can be "ok" deb a lot of the time, but then there's also anxious deb, empty can deb, crabby deb... BUT if they could make my hormones stay at the 12 hour levels, I'd REALLY be tempted, I'd be happy with just a week. In fact I'd asked drs. about it when I was like 32, and they said - no. How about antidepressants? Classic! & no thanks. |
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Today - 01/20/10 - Rest Day
My two-cents on the old guy: He doesn't sound like A CrossFitter at all to me. He works body parts on machines and does "cardio". While he may lift weights, he doesn't weightlift. And he has a heck of a racket going - On his website, you can schedule your "Executive Health Evaluation" for a mere $4,975! And you can order his "anti-aging supplement" for the bargain price of $4,000! The whole thing sounds like a crock to me. I agree with Terry on "to each his own", but I personally oppose HRT. In the 1970's, I watched my mother nearly lose her mind while taking a combo of estrogen and librium (enthusiastically prescribed by her OB-GYN). I vowed then that I would have a drug-free menopause and I've never wavered from that position. Other than a few "hot moments", I've experienced very few negative symptoms over the years and I attribute that to CrossFit, a healthy diet and an attitude that embraces aging. Of course, some folks say I'm just "lucky". Maybe I am. |
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[QUOTE=Jim Cordes;726473]What do the guys, especially those in their 60's, think of this?
[url]http://www.latimes.com/features/health/la-he-jeffry-life18-2010jan18,0,187461.column[/url] (WSF) This is the guy from the Cenegenics ad. He basically eats Zone and does Crossfit, although he doesn't name them by name. He also did human growth hormone, but stopped, but does take additional testosterone. I'm 47 now, but mid-60's right around the corner. What do you guys in your mid-60's wish you would have done, but didn't, at 47? Thanks so much! :thanx: The Claw[/QUOTE] There is so much wrong with all that it's hard to even start. I'm in NY and don't have a lot of time otherwise there's points in that article I'd like to highlight. Bottom line, He's juiced. Plain and simple. I can't see why this is not going to catch up with him. Ever since I saw those ads it was clear that it had to be HGH and other cocktails. I believe in a proper diet, exercise and maybe a short list of supplements. I might not hold to all of that myself, but it's the objective. $2,500/ month!!! Holy Cow! Had to workout in a cramped hotel exercise room WU, 1/4 run, 40 squats, 30 situps, 20 Push ups, 10 Pull ups 2x Bench press 5-5-5-5-5 135, 155, 175, 155, 155 DB Swings 15-15-15 50# |
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1/20/10
Tabata bike, 20 rounds, 3.04 miles 100 Burpees (11:02) |
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[QUOTE]I agree with Terry on "to each his own", but I personally oppose HRT. In the 1970's, I watched my mother nearly lose her mind while taking a combo of estrogen and librium (enthusiastically prescribed by her OB-GYN).[/QUOTE]
Well the HRT for menopausal symptoms - now I keep reading studies that suggest symptoms are from TOO MUCH estrogen. I'll have to see once I get there what happens. No menses, no more 12 hrs before.... I could turn out to be someone totally different who knows!:D |
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Mon. 1/18: OFF/TRAVEL DAY (did some jumping pullups in the AM)
Tues. 1/19: OFF/TRAVEL DAY WED. 1/20: WARMUP: None, except for some stretching (stupid) STRENGTH: Dead Lift 1-1-1-1-1 225, 275, 295, 305, 325-F (Back felt really suspect when I engaged the weight at 325. So I decided to not try it. I am sure this is due to not properly warming up. I am officially a dumba$$) WOD: "Angie" For time: 100 pushups (all clean) 100 pullups (jumping) 100 squats 100 situps 24:56 (Did the squats first, then did 20 pullups, then alternated everything about 10-15 reps each.) |
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[QUOTE=Jeff Kilinski;727177]T Bottom line, He's juiced. Plain and simple. I can't see why this is not going to catch up with him. Ever since I saw those ads it was clear that it had to be HGH and other cocktails. [/QUOTE]
Yeah, he's definitely enjoying better living through chemistry. Doesn't he essentially espouse/promote taking HGH? |
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Yesterday, set out for a 5K run on the road.
At 1.5 miles my lower back began to spasm and locked up. I ended up stopping. Did 1st mile in 8:50. I guess the back issue was a response to the deadlifts the day before. I iced it at home. It is a little tender this morning, but hopefully I will go at some WOD tonight. For the past six months I have been eating anything I want, but controlling portion size. I have also taken many more rest days than I did the previous two years. Results: a 10 pound weight gain, up to an even 200 now. I feel much fresher most days, just slower. I won't let the weight get any higher. I needed some kind of balance to all the hurt, stiffness, soreness that I was experiencing when I was working out 3 on 1 off. I look forward to re-gaining some enthusiasm for Zoning, but I am not in a rush. I like my ice cream. I am a sinner. |
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Thanks everybody for commenting on the LA Times story about Dr. Light. I guess the consensus is that his taking HGH and testosterone is juicing. Seems to work for him now, though.
He does seem to eat right (5 small meals/day, mostly protein) and work out intensely (hence my reference to "basically doing Crossfit"). No dispute that helps. For now, I'll Crossfit and eat right, and defer the question of HGH or testosterone replacement until my mid-60's. The Claw |
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1/20 WOD.
3-3-3-3-3 Backsquats, Followed by 2-minute max sit-ups. 165-185-195(1 only, then fail)-185-205 78. First WOD back since Saturday's 3 WOD's at the Affiliate Challenge; I didn't think I'd need so much recovery. Probably could have slept more in between then and now. I did eat an entire pizza (minus 2 slices) on Sunday, and think that helped the recovery. Backsquat is all in my mind. I stalled on two reps at 195, went back to 185 and powered them up, and then loaded 195 back on bar and went for it. Only afterward did I realize I had loaded 205. I suspect if I'd known I had loaded 205, the result might have been different. Big sit-up improvement. Last time I did 60. My goal is 90 in two minutes. The bottleneck is simply speed. I have the endurance; for example, I probably could have gone a third minute at more or less the same pace. I just have to figure out how to get up and down more quickly. The Claw |
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[QUOTE=Mark Ervi;727250]I am a sinner.[/QUOTE]:thumbs_up
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[QUOTE=Mark Ervi;727250]Yesterday, set out for a 5K run on the road.
At 1.5 miles my lower back began to spasm and locked up. I ended up stopping. Did 1st mile in 8:50. I guess the back issue was a response to the deadlifts the day before. [/QUOTE] This has happened to me a lot over the years. I think pose running and/or keeping a real good lumbar curve when you run might alleviate post DL back strain/pain. |
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Mark, sorry to hear about the back problems. Back aches have a way of making most movements difficult.
Today I did a scaled version of 100120: 100 burpee pull ups. I did 50 in 11:55. Last time I did this WOD was 091130. I did 100 in 28+. That was my birthday and I decided I wasn't going to scale anything that day. I've been following the comments on Dr. Jeffry Life. Friends, do you believe in gravity? Over time, gravity wins. It has a way with your muscles,bones, and skin. Surgery and drugs may slow thing down, but Mother Earth is going to win. Acting or performing like a 20,30, or 40 year old does not make you that age. As for the supplements and health, that's another story. Team up with a good doc who knows a thing or two about aging. There are lots of hormones that are worth keeping at physiologically appropriate levels: insulin, melatonin, dhea, pregnenolone, thyroid, and the androgenic hormones. Good diet, exercise, and proper rest keep many of these available to us in adequate amounts for many years. Let it be a health related decision to chose the hormones and supplements that you consider. I use PubMed as a research tool to figure out what is valid or just salesmanship. I noticed that Dr. Life is not working with Cenegenics any longer. I wondered about his history of diabetes and the use of HGH. BTW, Barry Sears was the nutritional consultant for all the Cenegenics clients at one time. |
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[QUOTE]I've been following the comments on Dr. Jeffry Life. Friends, do you believe in gravity? Over time, gravity wins. It has a way with your muscles,bones, and skin. Surgery and drugs may slow thing down, but Mother Earth is going to win. Acting or performing like a 20,30, or 40 year old does not make you that age.
As for the supplements and health, that's another story. Team up with a good doc who knows a thing or two about aging. There are lots of hormones that are worth keeping at physiologically appropriate levels: insulin, melatonin, dhea, pregnenolone, thyroid, and the androgenic hormones. Good diet, exercise, and proper rest keep many of these available to us in adequate amounts for many years. Let it be a health related decision to chose the hormones and supplements that you consider. I use PubMed as a research tool to figure out what is valid or just salesmanship. [/QUOTE] well said, [B]Pat![/B] [B]Mark[/B] that happens to me too. I find icing & then gently stretching on the GHD - just letting my upper body hang forward - seems to help it recover. [B]01.20.2010-Wednesday[/B] Warmup: Row 500, squats, shoulder warmup et al. [B]Strength[/B] Thrusters: 8,8,8,8 65/75/85/95(5) [B]WOD[/B] 3 rounds for time of: 250 meter row 5 rounds of: 5 pull-ups, 10 push-ups, 15 squats 25:18 [I]I didn't do that well today overall; Im not good at Cindy at all, yet she's my fave for pullups - groups of five, I can manage to do my best ones.[/I] Day 17 of the burpee/d-u challenge All unbroken (wonder how long THAT will last :p) |
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WU stretching, squats 24 walking lunge, 7 LPullups, 17 GHD situps,
20 Back extensions Worked on DU:yikes: WOD as many Burpess in 5:00 57 Burpees rest 3:00 8 rounds of Tabata Pushup for :20 rest :10 :20 vertical jump pushup / V jump 20 / 16 13 / 14 11 / 13 10 / 12 9 / 11 10/ 10 8 / 13 m/55/180 CrossFitChesterton |
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Today - 01/21/10
6AM workout at CrossFit Confluence WU: 500m row, shoulder pass-throughs, Sampson stretch, PVC OHS, back extensions, sit-ups [B]WOD: [/B] *For Time Row 1000m Followed by 10 Rounds of 5 Pull ups 10 Push Ups 15 Squats 18:33 jumping pull-ups regular and knee push-ups (arghh!) squats were cake Wasted as much as a minute having a fitness tantrum :wallbash: because I couldn’t complete the regular push-ups chest to mat. Patrick was saying, “Knees! Knees!” but I HATE knee push-ups. Unfortunately, the mat is about 1 inch too low for my capabilities. Shoot. Post WOD: 3 rounds of 10 unilateral dumbbell thrusters – 10# ea arm 10 one-legged squats to 20″ box ea leg Would have been a good workout if not for those stinkin’ push-ups. |
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Yesterday
50 pull-ups in 10:14 Then 4 rounds 25 kettlebell swings w/35lb. kettlebell. 1 min. rest between rounds. Tried to do some squats and my back started twinging. |
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