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Welcome back Mark! Sounds like you had a great time and did it right.

Pat, I have the same issues with yesterday's WOD. I always seem to run out of energy at the end and drop the weight down doing the Push Jerk. When I was at the cert the PJ was probably my weakest lift with regards to form, poor shoulder flexibility plays a big part, when you need to get under the bar quickly it should be overhead, if you can't get your shoulders back and the weight is out in front slightly it makes it difficult. Charlie 's explanation was good...I think next time I will change my strategy and maintain the same weight until the last set of each exercise then go for heavier weight. I did read somewhere that theoretically your max for PP should be about 30% more than SP and PJ 30% more than PP...but that's just theory :)

[B]Sunday 090705[/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

SP; 135lbs, 145lbs, 155lbs, 160lbs, 155lbs
PP; 135lbs, 155lbs, 135lbs, 135lbs, 135lbs
PJ; 135lbs, 135lbs, 135lbs, 135lbs, and 135lbs
* felt tired and weak the last five sets, so just stuck to practicing form. attempted 185 on pp and pj on 4th sets but failed both times

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[B]Mark,

[/B]Great to have you back. Glad you enjoyed Italy - - great avatar BTW!

[B]Charlie,

[/B]To answer your question, absolutely yes on the improvement in my cognitive abilities. My balance is also much improved.

Additionally, I've had quite an unexpected improvement in something I'd never have suspected - - my reflexes. They are much sharper and much, much quicker.....As an example, the other day, I actually lost hold of the bar with my left hand when I was doing power cleans with some (for me) decent weight on it. I caught the bar right away and finished cleaning it without missing so much as a beat.........I'd have had a wreck (as Coach Rip puts it) before CF.....

A LOT of nice work today!

[B]John W.,

[/B]Love those extra WW points gainers! Those widowmakers look beastly - - geez!

[B]John B.,

[/B]Props on the OHS work! 95# is a lot to put overhead on that lift! Heck, I'm still using PVC until I am sure my form is spot on! Nice work on the Dl countdown/pull-up WOD!

[B]Pat,

[/B]You are a beast! Strong work on your press series! I think the declining weights you mention are the result more of technique than anything else. My weights consistently went down as I went through from the SPs to the PJs. They are thankfully starting to go up for me.......

[B]Diane,

[/B]Boy, I think it's anyone's guess on the outcome of the CF Games, though I tend to have to agree with you on Josh Everett as the top guy.......
For women, there is a firebreather named Shana Alverson (of CF East Decatur - - Atlanta, GA) who took second in the SE Regionals........She is certainly going to be someone to watch - - her technique is flawless.

Great North Shore WO today!

[B]Terry,

[/B]Solid work on the press series! You've got to be tired with all you've been doing.

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All right. I've been lurking, hurt and jealous and dark of visage for a while now. And feeling pretty damned sorry for myself. I am, as of today, 7 weeks post op. I put the crutches away last Tuesday, but still walk with a limp and experience some pretty good pain when attempting normal gait. The day of the surgery I weighed 185. 5 weeks later I weighed 172 ...most I assumed was lean muscle loss. I took my family to the beach for a week and, like [B]Mark[/B], acted with total disregard vis-a-vis diet and exercise. I think I was visited briefly by [B]Charlie's[/B] corrupt broccoli, as evidence the empty tequila bottles and margarita salt rimming my lips every morning. Alas, today I weigh 183 pounds. I think I have managed to substitute nearly 15 lbs of fat for the same amount of muscle. Enough of that. While I can't do any real Xfit just yet (according to the medicos), I am aiming tomorrow for the gym and some light shoulder work. Anyway, I actually have no work out to report, but have a short anecdote I'd like to relate. I went to the physical therapist this morning. He wanted me to take a swiss ball, stand back to it against the wall and execute something he calls "mini squats". I said, "you mean like this?" and knocked out about 10 full BW squats without the silly swiss ball (like riding a bike). He was surprised to say the least. Our pursuant conversation dealt with an informal contract wherein he gets more serious about getting me back to the gym before the first snow falls.:smiley_ev

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I was supposed to meet my friend ;) Patrick at the gym today but he stood me up. Kinda ticked. Rowed and cussed, instead. Very unladylike.

I'm going to do a 5:30 AM run along the river tomorrow prior to the 6AM group workout. The run will help me rein in any potential ill-will that I may feel toward our errant group leader.

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Row 2500 -10:43.2

Bench Press;
Warm ups
45x10x2
135x10
185x8
225x5

Work sets (Singles x 5)
275 - 295 - 305 - 310 (just made it) - 295

Back off 225x10

Hard to believe that this is the type of workout I did regularly before Crossfit. It feels weird now, like there's just too much empty time between sets.

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[B]2009 07 07[/B]

No workout today. Only about 4 hrs of sleep, up at 0400, got to wear chem gear and a vest is the heat. Not fun. Also, still pretty blasted from yesterday's back squats.


[B]Scott R[/B]...about time you checked in. Good to hear your knee stuff is coming along. Should tell the PT that using a swiss ball is against your relegion. You'd laugh at our antics wearing chem gear today. We're getting ready for an inspection. The new grading the IG wants to use is "Combat Ready", "Near Combat Ready" (WTF), and, of course "Not Combat Ready". Funny because of the old adage, "No combat ready unit is ready for inspection and no inspection ready unit is ready for combat." Weird to consider that it is possible to fail the inspection, yet our wing conducts combat ops everyday of the year. Go figure. Your tax dollars at work!

[B]Diane[/B]...so much seething anger. Weight lifting will take care of that...heavy weights and growl at them.

[B]John[/B]...can I borrow about a quarter of your upper body strength?


Here's another little CF benefit. My wife has actually accused me of being more considerate. I've worked hard on my reputation as a hard asss and she has to go and say something like that!

[B]Healing Knees Broccoli[/B]
:broc::broc::broc::broc::broc:

BTW, Brad did finally remember a little of his misadventures. Had something to do with Scott saying something to him about, "Come on, just one more shot. What could go wrong?"

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John Scott good to hear from you, WODs are just around the the corner it sounds like now

WU 5 PU- 10 pushups 15 squats X 3

50 ring dips
run 400 m
50 pushups
run 400 m
50 pushpress @ 75#
run 400m
17:50

hold plank 1:00
4 TGU 2 ea hand @ 20#
: 45 plank
6 TGU
:30 plank
8 TGU
: plank
10 TGU

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[I][B]090707 TUESDAY......More CFFB Programming.....

Warm-up:
[/B][/I][B]Walking/running: [/B]10:00, .70 miles total distance. Walking warm-up to 4.2 MPH. Intervals - easy runs: 3 X 30 sec @ 6.5 MPH with 30 sec rest (4.2 MPH) between runs, 1 X 30 sec @ 6.0 MPH with 1:00 cool down @ 4.0 MPH.
[B]CF Redding WU: [/B]Push-ups to 30 reps, sub stability ball full-ROM situps X 20 for GHDs, weighted lunges - 20# Dbs X 10 X 2 (R/L).

[I][B]Strength WOD: [/B]
[/I][B]Weighted Pull-ups 3, 3, 3, 3, 3.
25# X 3, dropped to 20# X 3, 3, 3, 3*[/B]
[I][B]Daily WOD:
[/B][/I][B]Power Cleans 185# (for time): 15, 10, 5
Warm-up sets: [/B]45# X 10, 95# X 5, 135# X 1, F, F. Wanted to use 135# but just could not get under it. Used same weight as previously (120#)
[B]Working: 120#
Time: 4:37

[I]Tried a few dumbbell snatches [/I][/B][I](Don't think I have the form correct)
[/I]20# X 10 X 2 (right, then left).

[I][B]*[/B] Not sure, but I don't think I've ever gotten more than two or three sets of weighted pull-ups (weight was 15# for those).
Workout today felt good; would have liked to have used 135# for the cleans, but had a couple of near misses even at 120#. More skill work necessary I'm afraid. [/I]

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[B]John Scott,

[/B]Good to hear you gave your PT a surprise...here's to quick healing!

[B]John W,

[/B]Great BP stuff - - you are a beast!

[B]Charlie,

[/B]Hope you get some decent sleep soon.....as for the chem gear, etc., shades of working patrol in Redding, CA in 115 degree heat......And that was nothing as bad as wearing a chem suit in your neck of the woods.......sheesh!

[B]Diane[/B],

[COLOR=Blue][I]..so much seething anger. Weight lifting will take care of that...heavy weights and growl at them.[/I][/COLOR]
:yeahthat:

[B]John B.,

[/B]Lots of push / running work goin' on!

[I][B]Have a great day all![/B][/I]

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[B]Scott R;[/B] Nice to hear from you..don't worry you will be back at it soon enough.

[B]Diane;[/B] I agree with Charlie and Steve...heavy weights and growl at them

[B]John W;[/B] I know what you mean..its really weird when bench press comes up..use to do it all the time... I think today that's one reason I had to have surgery on both shoulders.

[B]Charlie;[/B] yes our tax dollars at work. I always had a hard time with stupid $hit like that when I was in. I really hated the fact that I had people in charge of me that could barely spell their name, but overall the military was a great experience for me when I was young...I would do it again.

[B]John B;[/B] Nice job on your WOD, your progress since you started posting looks great.

[B]Steve; [/B]CFFB..I really want to try it. The amount of warm up and work you do still amaze me. I know the CF theory is to do a good warm up, sometimes I do, sometimes I don't. I did the main site WOD tonight only did 2 rounds of 10 of the standard Crossfit warm up exercises. It was a light warm up but I was pressed for time. I am finding I get better results when I don't over do the warm up. You should try it :)

[B]Tuesday 090707[/B]
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

26:06 rx'd