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[B]Today[/B]

Bundled up like I was going to hike across Antarctica - ran to the CLBBG and worked with trainer

WU: stretching, dumbbell swings, back extensions, plank

Did EXACT SAME WOD as last Saturday. I enjoyed it last week and told him so, so he figured we would just do it again. Going to have to break him of the idea that routine is good.

With treadmill running continuously:
2 rounds of
400m run
10 assisted pullups
400m run
25 walking lunges
400 m run
25 SDLHPs - 55#
400 m run
1min plank
400 m run
15 push presses - 55#

Rowed on my own:
500m - 2:11
500m - 2:12
500m - 2:20
500m - 2:31

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Some REALLY good news.....forgot to mention yesterday that part of the warm-up for the WOD at the affiliate (CrossFit Redding) was a 600m run. While I didn't even really jog (slow shuffle), my knee felt [B]good[/B] afterwards! Longest distance and best knee has felt since the injury (Apr., 2007)!!

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[QUOTE=Stephen R. Lampl;495833]Some REALLY good news.....forgot to mention yesterday that part of the warm-up for the WOD at the affiliate (CrossFit Redding) was a 600m run. While I didn't even really jog (slow shuffle), my knee felt [B]good[/B] afterwards! Longest distance and best knee has felt since the injury (Apr., 2007)!![/QUOTE]

That's great...don't you just love it when things go right :)

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WOD 1-16-09 at 5:30am
Four rounds for time:

400m Run
10 Burpees
20 Kettlebell Swings 53/35
30 Abmat Sit-ups
40 Lunge Steps

My Time 30:07
Moving up in the pack...2nd slowest time in the morning session but not bad overall.

[IMG]http://home.comcast.net/~tdickman/1-16-09.jpg[/IMG]

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Stephen - SO HAPPY to here about the knee progress!!

Terry - You are really doing great - this affiliate has really been the ticket - Congrats!

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Ran a 5k in the hills of Lampasas. Temps in the 60's and breezy.
My time: 30:15

Great to see all the terrific workouts and variance that everyone is doing.

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Ran a 5k on the Beach in Cayucos, CA temp was 70 deg, no wind. Wow! it felt like a summer day. This is my favorite beach.
My time: 32:00 Not sure why but felt like I had no energy.

[IMG]http://home.comcast.net/~tdickman/1-17-09.jpg[/IMG]

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Hey Everyone!

Great work going on.......Diane, I'm surprised you haven't frozen to death yet.....Yikes it's been cold back there! Glad I live where I do.......even the cold days are balmy....

Terry, I'd give my eye teeth to run on the beach in Cayucos.......used to go there ever so often when I was at Cal Poly...at least maybe the knee will let me do that now.

BTW, thanks Diane and Terry (about the knee...;) ).

Mark, good to see you enjoyed your run too. Great times for both you and Terry!

It sure is inspiring to see us "old folks" gettin' some! Geez, I LOVE this stuff.

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Hey Guys - I hear that warm winter weather makes you soft! Pittsburgh weather makes you tough!

[B]GO STEELERS!![/B]

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Diane- The terrible towel must have been working overtime today. Go Steelers!

I am still having problems with a groin injury

Did 100 pushups for time
My time: 8:11

Did 50 pull-ups