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Got to travel again last weekend. This time to the left coast and ended up in Coronado at the Hotel del... Beautiful place. Quick story, on Sat afternoon, I was at the pool with my 2 younger boys (13 and 10). They were hanging around the hot tub so I ventured over there. Quickly noticed 3 young men, college age I assumed. What struck me odd was that they were drinking water from 1/2 gal jugs. At first they just said they were "hydrating", but when I pressed, they admitted they had a big week ahead of them. Being in Coronado, I guessed correctly that they were in BUD/S. I introduced myself, explained I was a former Army Ranger and thought I was tough until I read about (Lone Survivor) and saw a documentary (Military Channel) of what they were going through. All fine young men, 2 were college grads who have wanted to do this for quite some time. I thanked them for their service and wished them luck. Their "Hell Week" was going to begin on Sunday PM. Hope they are hanging in there.

Thursday, did 10 stairs. First 5 were double steps (2 at a time). That was almost as tough as running. Second 5 I walked.

Friday was a rest and travel day.

Saturday went for a power walk with my wife. Then we hit the hotel's workout room. Did 4 sets of 10 pull ups.

Sunday went for another walk with my wife.

Monday did yoga and a few pull ups and presses afterward. 10 pu and 135# x 4, 10 pu and 135# x 5, 8 pu and 135# x 5, then 6 pu and 6 chin ups.

Today I got up early and rowed a 5K. 19:51 Will meet my stairs group this PM for shared pain.

PS. Thanks to all of you who post and share your stories and progress. They are a pleasure to read.

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CFWUx3 w/assisted dips
6 mins. Running on treadmill

Did modified “J.T.”
21-15-9 reps of each for 3 rounds, Handstand push-ups, ring dips, push-ups for time. I subbed 75lb. push press for the HSPU's, subbed assisted dips for ring dips, and did regular push-ups.
My time: 21:12

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Today - 08/04/09
11AM workout in the gym with Bill

WU:
Stretching
Run to gym
500m row

More work on the elusive pull-up without much progress. I'm considering a 10-15 pound weight loss to aid my quest.

5x5 hex-bar deadlifts with a shrug - 100#

21 hex-bar deadlifts - 50#

The pull-up work followed by the hex lifts are the worst things I've done to my hands since ditching the gloves. Yowee! I hope I get tough soon.

24 alternating lunge jumps
24 alternating lunge jumps with 10# plates
24 alternating lunge jumps with ??# (heavier) plates

Wound down with 2000m row: 9:02 with hands killing me.

Ran backwards up the hill to home.

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Today's WOD

I was a little presssed for time. I practiced various squats for form. Those overhead ones are pretty tough.

Finished up with 30 minutes in the pool.

Sometimes it's not bad to do a light day

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I love that golden cow!

Um, no CrossFit golf. But CrossFit makes everything better, so hopefully my game will continue to improve. I took up golf just last year.

JT was my first xFit workout. Of course, it was very scaled! But it hooked me in!

"The Steve" was tough. I was wiped out the rest of the day! But it was good.

Yesterday I ran 5k in 29:00. Not my fastest time, but at 5280 feet, I'll take anything under 30.

Today was deadlifts. Seven of them. I am still learning good form, so the heaviest I went was 113. Hope to go heavier next time.

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FGB

As Rx'd except the target for wall ball was 8', garage ceiling too short.

240

Hmmmm. Checked my FGB at Cert. in VA Aug of 08, 281, went down a year later? Whats up with that?

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no WU today
did some push press at 135# and 155#
WOD AMRAP IN 20 min
run 400m
max rep pullup 17-12-12-12-10-12-10
7 rounds

lots of people showing up here on the board lately, just in case I missed anyone :welcome: one and all :D

m/54/183#

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8/4/09
Row 5k- 20:18.2

WOD
Bench Press 5-5-5-5-5
135x10
185x7
225x5x5

Skills practice- Handstand, just holding against a wall for 15 seconds. 5 times.

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Back Squats

Goal is 500 by the end of the year.

135 x 5; 225 x 5; 315 x 5; 365 x 1; 405 x 1; 425 x 1; 450 x 1

I just wish my met-con would match up with my squat and deadlift......well fight gone bad is on deck.....let the pre work out nausea begin.

TR

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[I][B]090804 TUESDAY

Warm-up:
[/B][/I][B]Walking/Running: [/B]23:00. 1.6 miles total; incline at 1.5%.
Walked 3.5 to 4.0 MPH for 10:00 - .5 miles.
Ran/jogged .5 miles at 5.5 MPH
Walked .25 miles at 4.0 MPH
Ran .25 miles at 6.5 MPH
Cool down - walked .1 miles at 3.5 MPH
[I][B]Note: [/B]This is the best my legs have felt since I injured myself a month + ago. Very slight tightness in my left hamstring at 6.5 MPH run until I would consciously focus on relaxing. Felt GREAT to run a total of .7 miles today!

[B]CFWU - [/B][/I]Modified

[I][B]WOD: "Tabata Something Else" [/B](also for August Tabata Challenge).
[/I][B]20 seconds "on" of exercise, 10 seconds "off". Repeat for total of eight cycles per exercise with running clock for 4:00 minutes.
Pull-ups: [/B]10/10/6/7/5/7/6/7 = 58
[B]Push-ups: [/B]11/11/10/9/8/7/8/7 = 71
[B]Sit-ups: [/B]16/16/16/15/15/14/13/13 = 118
[U][B]Squats: [/B]16/15/16/13/12/12/12/12 = 108[/U]
[B]TOTAL: [COLOR=Red][COLOR=Black]As Rx'd - [/COLOR][/COLOR][I][COLOR=Red]355 - PR by 20![/COLOR][/I][/B]
Last "TSE" was 090502; 325 as Rx'd. Did 336 on 081202 with jumping pull-ups.

[I][B]Strength Work:
[/B][/I][B]Dead Lifts.
Warm-up sets:
[/B]PVC X 10
135# X 5
[I]Was going to use 185# as warm-up weight, but it sure felt heavy and I felt wasted. Decided to work on form and take it easy on the hamstrings a bit more......
[/I][B]Work Set:
[/B]185# X 5 X 3.
[I]Really concentrated on form - - "squeezing" the bar off the floor and focusing on bar alignment throughout the range of motion for each lift. Also tried the hook grip (properly) for the first time - - really took the load off my grip. These felt great, if not really heavy today.

[B]Double-under practice[/B][/I]: About 5:00 or so. Used my own rope. I need to stop putting it off and buy and decent rope. Got 2 chained together 3 times. Lots of trips and misses otherwise.