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Scott,

For your new Iron Woody bands. I'd recommend washing the powder off of them. What ever that stuff is, it seems to irritate my skin a bit.

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Buy In:
3 rnds:
Sampson Stretch to an inverted burpee to a front roll to 10/15 m sprint to 15 sit ups
WOD: Pack scaling
1. 3@35lb, 5 Strict, 7 Kipping
2. 3@35lb, 5 Strict, 7 Kipping
3. 3@35lb, 5 Strict, 7 Kipping
4. 1@35lb, 0 Strict, 0 Kipping
5. 0@35lb, 5 Strict, 1 Kipping
6. 1@35lb, 5 Strict, 0 Kipping
7. 1@35lb, 5 Strict, 0 Kipping
8. 1@35lb, 5 Strict, 2 Kipping
9. 0@35lb, 5 Strict, 2 Kipping
10. 0@35lb, 5 Strict, 2 Kipping
Time: 12:05
I don’t think I did this workout right. I’m tired so I know that I got some kind of workout but I sure that I got the kind of workout that was intended. Just chalk it up to old age and a loss of brain cells!!!

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Saturday was a rest day, Sunday kayaking some big water, Monday taught a spinning class. Finally back at it today.

Stephen,

Great work on the FS PR!

Mark,

Way to persevere on a tough Hero! I'm hoping to get this one in later this week.

Terry,

PR? Those are some big numbers on your FS.

John Scott, Robert, John,

Awesome work on the squats!

Dianne,

I like these short intense met-cons your doing.

[B]5/5/09 CFWU x 15 x 1 rd[/B]

Press: 45x5x2; 65x5; then 85x3; 95x3; 100x3; 105x3. Then a high rep set of 80x15

Met-Con (modified from the E. Canada Qualifier):

3 Clean and Jerk @ 135
3 Muscleups
5 rounds in 10:50

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Robert,

I think your supposed to do all reps (3 wtd, 5 strict, 7 kipping) for each of ten rounds. Keep track of total time and total breaks (every time you come off the bar). Looks like you got a great workout though. This one is a beast.

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Thanks Scott R, I will be waiting for your speedy recovery :D nice job too!

Mark, Nice job on Hansen, my stomach can still feel that one after 3 days.

Scott Allen , Like your work out...so you how long did it take you to get your first muscle up? I am still working at it, ring dips are no problem, can pull myself up too, but can't get through the transition. Oh yeah the FS was PR, last time I was at 215.

I did the same WOD as Robert and did it wrong too. Should have read beyond the whiteboard sooner. I ended up doing 54 pull-ups total in 10 rounds, the first 3 rounds were weighted, the rest were strict and kipping. After that I tried working on muscle ups...not much energy today.

Here are the instructions from Beyond the Whiteboard;
[B]Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up[/B]

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set(which is different than a round). So the sets are the number of times you break up the reps for the workout (this will end up being more than 10 for most people.) You do not stop the round when you come off the bar, you just count that as another set.

Post time and number of sets to completion. Post Sets to "Total Reps", we will be changing this to "Total Sets" in the future.

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Today - 05/06/09

3rd 6AM group workout on the North Shore

The 20-year-olds were back.

WU:
short run along the river
pop-squats
pop-push-ups (very difficult for me)
bench box jumps
bench dips

[B]WOD[/B]:
3 rounds
30 lunge steps
25 supermans (I was confused and did 30)
50 squats

[B]Finished 2nd[/B] behind one of the 20-year-olds and was the only person to do the 50 squats unbroken each round. Very pleased with my performance today - It must have been all of the [B]BROCCOLI[/B] that you guys sent me!!

Post WOD:
Skills practice - pistols. Whoa - I need a lot of work on these.
Plank routine - elbow, side, side, elbow with knee taps, side, side, regular into slow-count push-up, regular with ankle rolls, regular with leg extensions

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[QUOTE=Terry Dickman;582363]
Scott Allen , Like your work out...so you how long did it take you to get your first muscle up? I am still working at it, ring dips are no problem, can pull myself up too, but can't get through the transition. Oh yeah the FS was PR, last time I was at 215.[/QUOTE]

Seems like it took me 4-6 weeks. I'm sure your stong enough. It's all in the transition. I'd really work that from seated, kneeling, squating starts, really focusing on keeping the rings in tight to your body and getting your chest over the rings.

If you subscribe to the CFJ, here's a good tutorial from Jeff Tucker (wfs)[URL="http://library.crossfit.com/premium/video/CFJ_Tucker_LaurenLindseyMUp.wmv"]http://library.crossfit.com/premium/video/CFJ_Tucker_LaurenLindseyMUp.wmv[/URL]:

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Diane,

Good to see you letting the 20 year olds beat you once in a while so they keep coming back!

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[B]Diane[/B],
I agree with Scott...lure the youngsters into a false sense of security, then BAM!, show 'em who's boss.

[B]Charlie[/B],
Thanks for the tip on the IW bands...you're right, I think the white stuff [I]is[/I] toxic...it tastes really funny. How is the swine flu treating you? Hang in there and get better.

CF things I wish I could do:
Muscle ups
Pistols
Double unders (I am such a goof with a jump rope)

Today I was feeling rather froggy and did the following:

WU: C2 1100 meters in 5:03
push ups x 5 x 3, 45 second jump rope x 3, pull ups x 5 x3

Then on to the Filthy Fifty in 51:24...my goal was to finish in less than 52, so I got dat!

50 Box jump, 24 inch box as [COLOR="Red"]RX[/COLOR]
50 Jumping pull-ups as [COLOR="red"]RX[/COLOR]
50 Kettlebell swings, 1 pood [COLOR="red"]scaled to #35[/COLOR]
Walking Lunge, 50 steps as [COLOR="red"]RX[/COLOR]
50 Knees to elbows as [COLOR="red"]RX[/COLOR]
50 Push press, 45 pounds as [COLOR="red"]RX[/COLOR]
50 Back extensions as [COLOR="red"]RX[/COLOR]
50 Wall ball shots, 20 pound ball as [COLOR="red"]RX[/COLOR]
50 Burpees as [COLOR="red"]RX (after first 15 broken into bite-sized chunks of 5 or so)[/COLOR]
50 Double unders [COLOR="red"]sub'd tuck jumps which very nearly crushed me[/COLOR]

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[QUOTE=Diane Dennis;582473][B]Finished 2nd[/B] behind one of the 20-year-olds and was the only person to do the 50 squats unbroken each round. [/QUOTE]

Way to go Diane! I agree with the other guys too…I think I am the same way…I hate it when I get beat all the time. I like to say I am not competitive...but I would'nt be living up to my avatar. It doesn’t always happen but when it does, you got to brag about, the age of all the men in our box are 35 and under we have several 20 year olds too, one playing college baseball. This was our times posted from Elizabeth…the old man slammed ‘em.