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-   -   Steve's "I'm not aging quietly" log (https://board.crossfit.com/showthread.php?t=37110)

Stephen R. Lampl 03-31-2009 11:27 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Samantha Aurelio;555320]I love blogs! *follows*[/quote]

Thanks, Samantha. I'm a rank newbie with a blog, so bear with me.....:rofl:

Stephen R. Lampl 03-31-2009 11:43 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Helen Lawson;555350]Hey Steve. Hard work requires hard rest! You need it!

If you look at the way the WODs are designed it is usually more push-ups than pull-ups. Usually a 2:1 ratio but I'd think the most you'd want to shoot for is a 4:1 ratio of push-ups to pull-ups to keep you in balance.

Keep in mind that 90% of the american public is very quad/chest/shoulder strong and very weak back & posterior chain. I attribute this to too much sitting ... couches, desks, computers, and cars and not enough hard work. Also, traditional male workouts include bench, biceps, etc.... No back, glute, hamstring. Most people sit all day so they can pay someone else to do the hard stuff for them. As Rip says...something like....just because desks were invented it doesn't discount the need for the human body to work hard.

OK, i know, sorry, i'm probably preaching to the choir on this one! :D[/quote]

On the contrary, Helen; I don't think you're preaching at all. You are right-on on this subject. I have never, unfortunately, really worked properly to develop P-chain strength or chest/shoulder strength until I began CrossFit. The CF program has forced that development, much to my appreciation. I've always been naturally strong in my back, abs, and quads, but that was it. Getting to do push ups and pull-ups has been worse than pulling teeth for me. I have long arms for my height and in terms of physics, longer levers with short fulcrums (attachment points of tendons for the prime movers low on the bone). This makes me comparatively "less functionally strong" than a shorter person or one my height with more proportionally "correct" limb length.

I never realized, even after having been a trainer, that quad vs. hamstring strengths were to be more equal than not. Please correct me if I'm wrong, but I understand the proper ratio to be where one's hams are about 65 to 70 percent of the strength of their quads. Some athletes have about a 1:1 strength ratio. My ratio used to be about 4:1 quads over hams!

Anyway, sorry for the long-winded response, but you got me thinking.....again - - and I really appreciate it!

Steve

Keith Walker 03-31-2009 03:05 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Charles Bennington;555301]Good call, drink some Guinness and eat steaks.[/QUOTE]

absolutely...........and listen to your body......you should know when to back off--it talks to you :D

I just tell mine to F off!!! HAHAHA <joking> :rofl:

Carter Jee 03-31-2009 03:31 PM

Re: Steve's "I'm not aging quietly" log
 
hi steve

good call on the week long rest!!!

get some deep tissue massage as well.... i suspect that your hamstrings, shoulders and back are wound up tight....

spend every day doing some stretches... deep stretches.... active stretches.... helps loosen up...

so here's the list
guinness...
steak...
massage and stretching...
ice baths...
more guinness

you have to at least one pint of guinness in your life!!!

carter

Stephen R. Lampl 03-31-2009 04:07 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Keith Walker;555683]absolutely...........and listen to your body......you should know when to back off--it talks to you :D

I just tell mine to F off!!! HAHAHA <joking> :rofl:[/quote]

[quote=Carter Jee;555703]hi steve

good call on the week long rest!!!

get some deep tissue massage as well.... i suspect that your hamstrings, shoulders and back are wound up tight....

spend every day doing some stretches... deep stretches.... active stretches.... helps loosen up...

so here's the list
guinness...
steak...
massage and stretching...
ice baths...
more guinness

you have to at least one pint of guinness in your life!!!

carter[/quote]

You guys are just too awesome! It's hard kickin' back and watching everyone else go "get some", but my bod already likes me better!

Elizabeth Terris 03-31-2009 10:47 PM

Re: Steve's "I'm not aging quietly" log
 
Salivating for a steak and Guinness no fair! I'm trying to clean up my diet!

Nancy Cohen 04-01-2009 10:56 AM

Re: Steve's "I'm not aging quietly" log
 
You started a blog!! Yahoo!

Stephen R. Lampl 04-01-2009 03:05 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Elizabeth Terris;555997]Salivating for a steak and Guinness no fair! I'm trying to clean up my diet![/quote]

Okay, I apologize for being a bad influence.......maybe a little......:D

Stephen R. Lampl 04-01-2009 03:06 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Nancy Cohen;556320]You started a blog!! Yahoo![/quote]

Thanks, Nancy. It's fun - - good practice for when our box gets up and going.

BTW, bike's going in for a thorough check over and maintenance......

Jenna Dodge 04-01-2009 08:50 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;556587]Thanks, Nancy. It's fun - - good practice for when our box gets up and going.

BTW, bike's going in for a thorough check over and maintenance......[/QUOTE]

Yay!!! Biking!!!! My favorite!!!

Stephen R. Lampl 04-01-2009 09:34 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Jenna Rettenmayer;556819]Yay!!! Biking!!!! My favorite!!![/quote]

Hey Jenna,

I'm waaayyyyy overdue here. Saw too many riders after they got nailed by inattentive/drunk drivers over the years. Lots of trails up here, so no excuse!

P. M. to you......

Stephen R. Lampl 04-01-2009 11:21 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090401 WEDENSDAY

[/B]Rest Day #3 of seven. Injuries are feeling better, though I'm tired. GTG napping. :snore:
[/I]

Carter Jee 04-01-2009 11:24 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;556886][I][B]090401 WEDENSDAY

[/B]Rest Day #3 of seven. Injuries are feeling better, though I'm tired. [B]GTG napping.[/B] :snore:
[/I][/QUOTE]

gtg napping... that is funny... :rofl:

carter

Stephen R. Lampl 04-02-2009 12:02 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Carter Jee;556887]gtg napping... that is funny... :rofl:

carter[/quote]

Ya, Carter. Have absolutely no idea why I'm so tired. I'm a bundle of energy and then just seem to hit a wall. Go figure.....I think maybe a short metcon or easy row tomorrow might be what the Dr. ordered.....

BTW, thinking seriously about taking the gymnastics cert.

Carter Jee 04-02-2009 03:12 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;556893]Ya, Carter. Have absolutely no idea why I'm so tired. I'm a bundle of energy and then just seem to hit a wall. Go figure.....I think maybe a short metcon or easy row tomorrow might be what the Dr. ordered.....

BTW, thinking seriously about taking the gymnastics cert.[/QUOTE]

i learnt heaps that the gymnastics cert from Tucker.

just the level of body awareness that develops is much better... you learn control of your core.. that's helped me heaps with my powerlifts and oly lifts.

US$600 might be a bit of money to spend, but you are definitely getting value for money...

carter

Stephen R. Lampl 04-02-2009 03:14 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Carter Jee;556928]i learnt heaps that the gymnastics cert from Tucker.

just the level of body awareness that develops is much better... you learn control of your core.. that's helped me heaps with my powerlifts and oly lifts.

US$600 might be a bit of money to spend, but you are definitely getting value for money...

carter[/quote]

Thanks for the info, Carter! Gotta agree with you on the value for the money. Can one do okay at a gymnastics cert if they are not very strong?

Carter Jee 04-02-2009 03:19 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;556931]Thanks for the info, Carter! Gotta agree with you on the value for the money. Can one do okay at a gymnastics cert if they are not very strong?[/QUOTE]

yup...that's fine!!!

Tucker will access your capabilities from minute 0.

He'll teach you the movements and show you safe and effective progressions to learn movements such as the muscle-up.

in short, he will never put you in a situation where it's beyond your capabilities .

carter

Stephen R. Lampl 04-02-2009 03:24 AM

Re: Steve's "I'm not aging quietly" log
 
Thanks, Carter. I'm doing OK, I've got a strong core, but it's time I really pushed and developed everything else. My mechanics truly suck (except for the stuff I learned at the L-1 - - those are improving). :rofl:

Have a great day!

Stephen R. Lampl 04-02-2009 08:57 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090402 THURSDAY...

[/B]Couldn't stand it any longer - went to the globo for a little workout -- back still bothering me.

[B]Warm-up: [/B]Stationary Cycling 10:00 / L3 / 100 RPM / 2.6 mi.
[B]CFWU[/B]

[B]Kipping pull-up practice. [/B]Didn't count reps (lots of swings, singles, doubles, and some triples) - trying to get it down. Lost my coordination I think.

Tried some dead hangs, got [B][COLOR=Red]8 in a row (PR!)[/COLOR]. [/B]Rested, tried a few more kips, [B][COLOR=Blue]got 6 more DHs! (tied old PR).
[/COLOR]
OHS practice:
PVC X 10
30# bar X 10
45# bar X 10

[/B]Form felt good, but it was hard work. Really fought with the 45 to keep it overhead.
[/I]

Helen Lawson 04-03-2009 09:27 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Carter Jee;556928]i learnt heaps that the gymnastics cert from Tucker.
[/QUOTE]
:yeahthat:
[QUOTE=Stephen R. Lampl;556931]Thanks for the info, Carter! Gotta agree with you on the value for the money. Can one do okay at a gymnastics cert if they are not very strong?[/QUOTE]
Don't you remember my story about being the weakest one there? I think it is even more important for the weakest to take the cert to learn all the proper progressions. If you're super strong you don't need the progressions! Tuckers cert is a must take! I've been to at least 10 certs (not all crossfit) and his was the best so far.

[QUOTE=Stephen R. Lampl;557732][I][B]090402 THURSDAY...

[/B]Couldn't stand it any longer - went to the globo for a little workout -- back still bothering me.
...Tried some dead hangs, got [B][COLOR=Red]8 in a row (PR!)[/COLOR]. [/B][/QUOTE]

Ahhh...rest....it does a body good!

Nancy Cohen 04-03-2009 09:40 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;556587]Thanks, Nancy. It's fun - - good practice for when our box gets up and going.

BTW, bike's going in for a thorough check over and maintenance......[/QUOTE]

Yea!!!

And yea on the 8 deadhangs!! I just set a pr of 7!! We rock! :pepper:

Stephen R. Lampl 04-03-2009 09:40 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Helen Lawson;557970]:yeahthat:

Don't you remember my story about being the weakest one there? I think it is even more important for the weakest to take the cert to learn all the proper progressions. If you're super strong you don't need the progressions! Tuckers cert is a must take! I've been to at least 10 certs (not all CrossFit) and his was the best so far.

Ahhh...rest....it does a body good![/quote]

Helen,

I do remember our conversation! Oh well.....not to worry, I guess. Considering how I've been sleeping lately, I haven't felt all that rested, but I guess my bod is saying otherwise.

Have a great weekend!

Stephen R. Lampl 04-03-2009 09:55 AM

Re: Steve's "I'm not aging quietly" log
 
[quote=Nancy Cohen;557980]Yea!!!

And yea on the 8 deadhangs!! [I][B]I just set a pr of 7!! [/B][/I]We rock! :pepper:[/quote]

SUUUWWWEEEEEEEET!

Can't keep us old 'uns down!

Stephen R. Lampl 04-03-2009 10:45 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090403 FRIDAY

Rest day #5 of seven.[/B]

Signed up for the Gymnastics Cert in Santa Cruz May 23-24. Really excited.....
[/I]

Carter Jee 04-03-2009 10:59 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;558387][I][B]090403 FRIDAY

Rest day #5 of seven.[/B]

Signed up for the Gymnastics Cert in Santa Cruz May 23-24. Really excited.....
[/I][/QUOTE]

:pepper::pepper::pepper::pepper:

good on ya!!!! you are so going to love it!!!

bring a change of smart casual clothes so you can go hang out at dinner with tucker and his crew at the end of the day!!!

carter

Stephen R. Lampl 04-03-2009 11:19 PM

Re: Steve's "I'm not aging quietly" log
 
Thanks, Carter!

Geez.....ya mean I gotta dress up after the daily seminars? Shucks! I live in shorts and t-shirts. Suppose I can pack a nice Hawaiian shirt or something....:rofl:

Carter Jee 04-04-2009 12:44 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;558401]Thanks, Carter!

Geez.....ya mean I gotta dress up after the daily seminars? Shucks! I live in shorts and t-shirts. Suppose I can pack a nice Hawaiian shirt or something....:rofl:[/QUOTE]

sweet... break out the hawaiian shirt!!!! it's ok... you're retired!!! you're done wearing suits and uniforms....

look forward to your new life dressed in trainers, sports shirts and shorts!!

carter

Jason David 04-05-2009 05:36 AM

Re: Steve's "I'm not aging quietly" log
 
Hey Stephen!

Thanks for commenting in my testimonial...

I know it may seem a bit daunting (achieving your 3 minute Fran) But I do think everybody has it in them...

If it were easy everybody would have it though. And there are probably just as many 58 year old men walking around with 4:30 Fran's as there are 30 year olds w/ 3 minute Fran times...very few...

Keep up the good work though. I'm not sure how many times you've done Fran but what I have noticed with the athletes at our affiliate is that the 2nd and 3rd time they do Fran is when they shave the biggest chunks off of their time.

See ya around!

JD

Elizabeth Terris 04-05-2009 10:52 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;557990]SUUUWWWEEEEEEEET!

Can't keep us old 'uns down![/QUOTE]


Nope, no way!


[QUOTE=Stephen R. Lampl;558387][I][B]090403 FRIDAY

Rest day #5 of seven.[/B]

Signed up for the Gymnastics Cert in Santa Cruz May 23-24. Really excited.....
[/I][/QUOTE]

Gymnastics Cert should be fabulous.

Justin McGinley 04-06-2009 09:29 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;558387][I][B]090403 FRIDAY

Rest day #5 of seven.[/B]

Signed up for the Gymnastics Cert in Santa Cruz May 23-24. Really excited.....
[/I][/QUOTE]

Oh wow. So jealous. After hearing Tucker's interview on CFRadio, I am sold on that cert. It sounds like so much fun.

Helen Lawson 04-06-2009 10:16 AM

Re: Steve's "I'm not aging quietly" log
 
Glad you signed up for the gymnastics cert...You better start to get used to being inverted! ;)

Carter Jee 04-06-2009 03:40 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Helen Lawson;559709]Glad you signed up for the gymnastics cert...You better start to get used to being inverted! ;)[/QUOTE]

:yeahthat: eventually, life makes more sense upside down...

and you'll hear this word used alot, "hollow!!!, damn it, HOLLOW!!"

and the occasional, i should be able to bounce quarters off that thing,...

Stephen R. Lampl 04-06-2009 04:02 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Jason David;558974]Hey Stephen!

Thanks for commenting in my testimonial...

I know it may seem a bit daunting (achieving your 3 minute Fran) But I do think everybody has it in them...

If it were easy everybody would have it though. And there are probably just as many 58 year old men walking around with 4:30 Fran's as there are 30 year olds w/ 3 minute Fran times...very few...

Keep up the good work though. I'm not sure how many times you've done Fran but what I have noticed with the athletes at our affiliate is that the 2nd and 3rd time they do Fran is when they shave the biggest chunks off of their time.

See ya around!

JD[/quote]

Jason,

You're welcome! I [I][B]will[/B][/I] get that 4:30 Fran. It may take a while, but I'm doggedly determined!

[quote=Elizabeth Terris;559406]Nope, no way!

Gymnastics Cert should be fabulous.[/quote]

I'm really looking forward to it, ET. I think Coach will be able to correct some of my body mechanics/bad habits.......:pepper:

[quote=Justin McGinley;559654]Oh wow. So jealous. After hearing Tucker's interview on CFRadio, I am sold on that cert. It sounds like so much fun.[/quote]

Everyone I've seen mention this cert has nothing but absolute praise for it. There are no luke-warm responses. I know it has the potential to help me correct my poor technique - - starting with kipping.

Stephen R. Lampl 04-06-2009 04:04 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Helen Lawson;559709]Glad you signed up for the gymnastics cert...You better start to get used to being inverted! ;)[/quote]

HA! Chery (my sweetie) will tell you my brain's been that way for years.....Actually Helen, I should be fine upside down.....:rofl:

Stephen R. Lampl 04-06-2009 04:07 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Carter Jee;559996]:yeahthat: eventually, life makes more sense upside down...

and you'll hear this word used alot, "hollow!!!, damn it, HOLLOW!!"

and the occasional, i should be able to bounce quarters off that thing,...[/quote]

HA...love your thought. I do know that functionally, the body should work in any position......

By "hollow," do you mean keeping the lumbar curve? Sorry, but I've not heard that term before except for use in the hollow rock exercise.

Thanks, Carter!

Carter Jee 04-06-2009 05:44 PM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;560028]HA...love your thought. I do know that functionally, the body should work in any position......

By "hollow," do you mean keeping the lumbar curve? Sorry, but I've not heard that term before except for use in the hollow rock exercise.

Thanks, Carter![/QUOTE]

hollow is actually more than the hollow rock exercise. Hollowing is the active engagement of the body's core. Best cue i heard is to squeeze your ribs towards your hips...

it'll all become clear to you at the gymnastics cert... if the cert ever came by again, i will definitely go!!!!! that's how good it is!!

carter

Stephen R. Lampl 04-06-2009 09:56 PM

Re: Steve's "I'm not aging quietly" log
 
[quote=Carter Jee;560095]hollow is actually more than the hollow rock exercise. Hollowing is the active engagement of the body's core. Best cue i heard is to squeeze your ribs towards your hips...

it'll all become clear to you at the gymnastics cert... if the cert ever came by again, i will definitely go!!!!! that's how good it is!!

carter[/quote]

Got it, Carter - great description! Ya, I remember you were very enthusiastic over having gone to the cert. I will benefit hugely from it, I'm sure.

Stephen R. Lampl 04-07-2009 08:52 PM

Re: Steve's "I'm not aging quietly" log
 
[I][B]090407 TUESDAY

[/B][B]Warm-up: [/B]Stationary Cycling: 10:00 / L3 / 100 RPM / 2.6 mi.
[B]CFWU X 2[/B] (Ab Mat situps subbed for GHDs.

[B]WOD: [/B](From CF Main Page)
[/I][I][B]Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps[/B][/I]
[I][B]Post loads:[/B][/I]


[I][B]Warm-up: [/B]Push Press 45# X 15
[/I]
[I][B]Working:[/B][/I]
[I][B]Shoulder Press: [/B][/I]
[I]95 X 1[/I]
[I]115 X 1[/I]
[I]125 X 1[/I]
[I]130 X 1[/I]
[I][B][COLOR=Red]135 X 1 (PR by 10#).[/COLOR][/B][/I]
[I][COLOR=Black][B]Push Press:[/B][/COLOR][/I]
[I]115 X 3[/I]
[I]120 X 3[/I]
[I]125 X 3[/I]
[I]135 X 2 (F-3)[/I]
[I]135 X 1, F, 1 (Old PR was 145#....What the hay?)
[/I][I][B]Push Jerk:[/B][/I]
[I]120 X 5[/I]
[I]125 X 5[/I]
[COLOR=Red][B][I]130 X 4 (F-5) (PR by 10#)
[/I][/B][/COLOR][I]130 X 4 (F-5)[/I]
[I]Lost track of sets - - had one more, but Oh Well....Happy with workout.[/I]

[I][B]Pull-up Rehab Work:[/B][/I]
[I][B]Static Holds: [/B]Each hold for 5 seconds unless otherwise stated.[/I]
[I]1, 1, 1 X 2/3 height-1/2 height-1/3 height (15 sec total), 1 X 10s, 1 DH + 1 X 10s, [/I][I]1 X 2/3 height-1/2 height-1/3 height (15 sec total)[/I][I].[/I]
[I][B]Dead Hang pull-ups (full extension!): [/B]3, 5, 3, 5, 5.[/I]
[I][B]Rope pull-ups:[/B] (Used rope instead of towel): 2, 1, F, 2, 2, 2.[/I] [I]Grip went quickly on these.[/I]
[I][B]Assisted (feet on bench) pull-ups - negatives:[/B] 5, 5, 5, 5, 5.[/I]

[I]Much better day today! [/I]

Gus Gallagher 04-07-2009 09:47 PM

Re: Steve's "I'm not aging quietly" log
 
nice one, steve!

am hoping to fit this in between my affiliate programming somewhere along the way as it's one of my favourite WODs

Keith Walker 04-08-2009 04:04 AM

Re: Steve's "I'm not aging quietly" log
 
[QUOTE=Stephen R. Lampl;561145][I][B]090407 TUESDAY

[/B][B]Warm-up: [/B]Stationary Cycling: 10:00 / L3 / 100 RPM / 2.6 mi.
[B]CFWU X 2[/B] (Ab Mat situps subbed for GHDs.

[B]WOD: [/B](From CF Main Page)
[/I][I][B]Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps[/B][/I]
[I][B]Post loads:[/B][/I]


[I][B]Warm-up: [/B]Push Press 45# X 15
[/I]
[I][B]Working:[/B][/I]
[I][B]Shoulder Press: [/B][/I]
[I]95 X 1[/I]
[I]115 X 1[/I]
[I]125 X 1[/I]
[I]130 X 1[/I]
[I][B][COLOR=Red]135 X 1 (PR by 10#).[/COLOR][/B][/I]
[I][COLOR=Black][B]Push Press:[/B][/COLOR][/I]
[I]115 X 3[/I]
[I]120 X 3[/I]
[I]125 X 3[/I]
[I]135 X 2 (F-3)[/I]
[I]135 X 1, F, 1 (Old PR was 145#....What the hay?)
[/I][I][B]Push Jerk:[/B][/I]
[I]120 X 5[/I]
[I]125 X 5[/I]
[COLOR=Red][B][I]130 X 4 (F-5) (PR by 10#)
[/I][/B][/COLOR][I]130 X 4 (F-5)[/I]
[I]Lost track of sets - - had one more, but Oh Well....Happy with workout.[/I]

[I][B]Pull-up Rehab Work:[/B][/I]
[I][B]Static Holds: [/B]Each hold for 5 seconds unless otherwise stated.[/I]
[I]1, 1, 1 X 2/3 height-1/2 height-1/3 height (15 sec total), 1 X 10s, 1 DH + 1 X 10s, [/I][I]1 X 2/3 height-1/2 height-1/3 height (15 sec total)[/I][I].[/I]
[I][B]Dead Hang pull-ups (full extension!): [/B]3, 5, 3, 5, 5.[/I]
[I][B]Rope pull-ups:[/B] (Used rope instead of towel): 2, 1, F, 2, 2, 2.[/I] [I]Grip went quickly on these.[/I]
[I][B]Assisted (feet on bench) pull-ups - negatives:[/B] 5, 5, 5, 5, 5.[/I]

[I]Much better day today! [/I][/QUOTE]

Look at all this work! AWESOME STEVE!!! congrats on the PR's........glad to see you ran into the same issue I did with the WOD. Those 5 PJ's were getting to me.
the gymnastics certs sounds cool!


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