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-   -   Over 50 Crossfitters Sign In (https://board.crossfit.com/showthread.php?t=39289)

Stephen R. Lampl 04-02-2009 03:52 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Terry Dickman;557109]....
[B]WOD 4-1-09[/B]
"Nicole"
Complete as many rounds as possible in 20 min. of:
400m Run
Max Reps Pull-ups

My rounds - 6.5 rx'd
pull-ups 14,9,10,11,12,10=66
* sure seemed hot today, was only 80 deg[/quote]

Terry,

Great work on the "Nicole" WOD. It was 80 down there? Geez.......Summer's on its way...BTW, couldn't get your garage gym photos to load when I tried the link. Will give it a go later.

Stephen R. Lampl 04-02-2009 03:53 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Mark Ervi;557126]Yesterday, did 5 rounds of 30 sit-ups (on floor) and 25 back extensions (45 degree Roman chair) for time.
My time: 16:11.....[/quote]

Nice work, Mark! Hope you get some rest! PC problems......BLEH!

Charles Pyke 04-02-2009 04:38 PM

Re: Over 50 CrossFitters Sign In
 
Flew a training sortie today. Still feeling the lingering effets of whatever this bug is. I'm more tired than I should be and the headache is back. So no workout (again) today.

Scott,

Is there any numbness associated with your pain? Often, back problems manifest themselves in spots well away from your spine. I had some pain in my left knee that turned out to be a little sciatic irritation. Can't imagine that jumping out of perfectly good aircraft for 30 yrs didn't have some sort of impact on your back. Messed up my dad pretty bad.

And before you tell me that there is no such thing as a perfectly good airplane, let me define "perfectly good" for airplanes as landings equal takeoffs.

Stephen R. Lampl 04-02-2009 08:58 PM

Re: Over 50 CrossFitters Sign In
 
[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]

Stephen R. Lampl 04-02-2009 09:02 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Charles Pyke;557566]Flew a training sortie today. Still feeling the lingering effets of whatever this bug is. I'm more tired than I should be and the headache is back. So no workout (again) today.
[I][B]
.........And before you tell me that there is no such thing as a perfectly good airplane, let me define "perfectly good" for airplanes as landings equal takeoffs.[/B][/I][/quote]

Charlie,

Take care of yourself! As for Landings = Takeoffs, take a Cessna 150 or other lighter aircraft to Crescent City (CEC). Just about the windiest place on earth; crosswind landings guaranteed; exceeding crosswind landing component of a given aircraft; distinctly possible!

Ron Hoover 04-03-2009 08:33 AM

Re: Over 50 CrossFitters Sign In
 
You guys rock! I'm 46, and just starting CF, but I'm learning a lot from you, just reading all this.

Keep it coming...I'm really inspired by all of you.

I'm from Ohio, 6-1, 240 and trying to drop weight...a 25+ year weightlifter and like many on here, have stopped seeing much in the way of results and am looking for something newer and a challenge. I like the CF way because it's steeped in a lot of the traditional disciplines like Oly lifting and gymnastics, all while putting functional fitness first.

All I know is, it's kicking my butt..but I love it...

Thanks again guys and gals.

Mark Ervi 04-03-2009 08:41 AM

Re: Over 50 CrossFitters Sign In
 
Ron-
We welcome your postings here! Have fun and work hard.

Stephen R. Lampl 04-03-2009 10:27 AM

Re: Over 50 CrossFitters Sign In
 
Ron,

Welcome! Have fun and Rock on! Looking forward to reading up on your progress!

Steve

Ron Hoover 04-03-2009 11:49 AM

Re: Over 50 CrossFitters Sign In
 
Thanks, guys.

I'm trying to improve not only performance, but consistency. I've been lurking on here and posting off & on since 2007, but haven't dived in headfirst till recently. Crossfit has me trembling in fear...

As a larger guy, my weaknesses are the pullups, metcons and running (is there anything else?!). The thought of a 5 minute Fran blows my mind.

I can (sort of) lift large heavy things, but lifting and moving my own carcass is where I tend to fall down.

My goal here is to improve the performance, consistency, and reporting and capturing of the workouts so I can tell if any true improvements are occurring.

As I get better stamina, I plan on getting some benchmark times in the key named WODs to have something to show everyone here.

But thanks for the encouragement.

John Scott Rezendes 04-03-2009 12:37 PM

Re: Over 50 CrossFitters Sign In
 
Welcome aboard Ron,
Are you going to work out at an affiliate, globo or home?

Yet another rest day for me. Got another deep tissue massage...she beat me up. But the back's feeling pretty good. My plan is to start attacking the squats, pistols, running and bike while doing light back/lat/serratus stuff on the c2 and unloaded bar. AND, I'm gonna dive into Starting Strength and see what Riptoe has to say about all this.

Charlie, Nope, no numbness...thank goodness. Massage girl said my lat felt like a knotted rope. Wish I know how I got it this canx'd up. I'm guessing that it might have been a poor form deadlift PR attempt.

Scott

Rolf Whitney 04-03-2009 12:52 PM

Re: Over 50 CrossFitters Sign In
 
Unbelievable...I didn't know an old guy thread was here.
6'/235/51 yrs old. I have been doing crossfit since September 2007. I didn't know I was nuts then, but I do now! :kicking0:
We are doing Diane tonight! I'll check back.

DIANE
For time:
21-15-9
Deadlift 225#
HSPU

Charles Pyke 04-03-2009 03:34 PM

Re: Over 50 CrossFitters Sign In
 
Hello Ron and Rolf,

Welcome. The more, the merrier.

Scott,

Rippetoe's book is excellent. I just read it last month. It was more technical than I expected.

Feeling great today. Did bench press and power cleans today at AM squadron PT.

Bench Press
WU Sets: 2 x 45, 5 x 95, 3 x 110, 2 x 145
Work Sets: 3 x 5 x 160

Power Clean
WU Sets: 2 x 45, 5 x 85, 3 x 105, 2 x 130
Work Sets: 3 x 5 x 145

Thinking about taking a crack at today's WOD. Scale the wt a bit and maybe fewer rounds? We'll see.

Steve,

Runway 12 here at Offutt AFB has some pretty interesting crosswinds, too. You can be on short final, put in your crosswind corrections and then just as you flare and touchdown, buildings and trees block the wind forcing you to quickly remove said corrections. Just when you think you're safe, you get past the buildings and the cross wind returns. The AF used to not allow landing beyond a certain crosswind unless you were certified. To top it all off, you have to deal with a 0.7% downhill gradient. Great fun.

Charles Pyke 04-03-2009 05:57 PM

Re: Over 50 CrossFitters Sign In
 
Elected to not try anything else today. Shortly, after writing my previous entry I started to feel crappy again. Will wait another day.

:(

Mark Ervi 04-03-2009 05:59 PM

Re: Over 50 CrossFitters Sign In
 
Today, CFWUx3
6 mins. running on treadmill
2x10 Burpees

WOD: 30 Clean & Jerks w/100lbs. for time.
My time: 14:31

Terry Dickman 04-03-2009 09:32 PM

Re: Over 50 CrossFitters Sign In
 
[QUOTE=Mark Ervi;557126]
Terry-
There is something wrong with your garage. See my avatar for help fixing it.[/QUOTE]

Ha yeah, I noticed it Mark. Nice Job on the Clean and Jerk WOD.

Welcome Ron and Rolf, Glad you found us... for the last month or so its just been me, Mark and Steve. Scott and Charlie recently came on board, pretty soon we'll be competing with the Girl Power thread. :)

Yesterday was a rest day. Tonight I did Nancy, man I really suck at Overhead Squats. I did a light weight and tried to work on form.

[B]WOD 4-3-09[/B]
"Nancy"
Five rounds for time:
400m Run
15 Overhead Squats 65 lbs
My time 29:20

Stephen R. Lampl 04-03-2009 11:06 PM

Re: Over 50 CrossFitters Sign In
 
Rolf,

Welcome aboard! Glad you found us - - old guys ROCK!

Stephen R. Lampl 04-03-2009 11:15 PM

Re: Over 50 CrossFitters Sign In
 
Charlie,

Nice job on the PT workout. Sorry you ended up feeling poorly later on.

Man, your Runway 12 sounds a bit like CEC's 29....though you are right, we didn't have to deal with a .7% grade. Lots of mechanical turbulence due to foliage along 11/29, especially at the approach end of 29. Wind generally liked to split 29-35 (the other runway being 17/35) and on most days where you had any visibility, you were dealing with winds of between 10 and 20 knots with higher gusts. You had to land long - - about 1/2 way down 29 (5500 feet). Years ago, with the old T-crafts or "Air Knockers" guys would have to come out of the FBO, take hold of the wings, and help walk the planes off the active.......

Stephen R. Lampl 04-03-2009 11:16 PM

Re: Over 50 CrossFitters Sign In
 
Mark and Terry,

Nice work on your respective WODs! I'll be hitting it again next week.

BTW, signed up for the Gymnastics Cert at the end of May in Santa Cruz....

Charles Pyke 04-04-2009 10:05 AM

Re: Over 50 CrossFitters Sign In
 
1. Mark - you're insane. Nice workout. I'm in awe.

2. Instead of "old guys rock" it should be "FOG's Rock". "G" can be guys or gals. Figure out the "F" on your own.

3. Steve, CEC sounds insane. Wing walkers, literally, to taxi in. No thanks. BTW, I gave up flying anything piston powered years ago. Had to dead stick into a fallow field with two of my sons on board in a C-172. Thank you Lycoming. Turbine power only please.

Terry Dickman 04-04-2009 01:50 PM

Re: Over 50 CrossFitters Sign In
 
[B]WOD Sat. 090404[/B]

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

My time 12:14 rx'd

Did about 30 kipping and butterfly pullups for practice, then stayed after with the trainers to watch them power clean and jerk, they did the main site WOD today, their max was up at 245lbs, jumped in and did 3 sets of 10 ring rows with them when they were done.

John Scott Rezendes 04-04-2009 05:26 PM

Re: Over 50 CrossFitters Sign In
 
Terry,
What's a ring row?

Stephen R. Lampl 04-04-2009 06:58 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Terry Dickman;558672][B]WOD Sat. 090404[/B]

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

My time 12:14 rx'd

Did about 30 kipping and butterfly pullups for practice, then stayed after with the trainers to watch them power clean and jerk, they did the main site WOD today, their max was up at 245lbs, jumped in and did 3 sets of 10 ring rows with them when they were done.[/quote]

Great work, Terry. You got your butterflys down? Envy here! I'm with Scott, what's a ring row?

Take care.

Charles Pyke 04-04-2009 08:42 PM

Re: Over 50 CrossFitters Sign In
 
Did yesterday's WOD this late afternoon. Decided against today's WOD since I did power cleans yesterday.

"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Weight scaled to 75 lbs

Time - 23:56.7

Breakdown of overhead squats: 15; 10/5; 8/7; 8/7; 8/4/3

Interesting note about my CF diet. My appetite has dropped dramatically. I only ate two meals today. Have not felt worn out or tired, even through the WOD.

Terry Dickman 04-05-2009 02:17 AM

Re: Over 50 CrossFitters Sign In
 
[QUOTE=John Scott Rezendes;558768]Terry,
What's a ring row?[/QUOTE]

[url]http://library.crossfit.com/free/pdf/58_07_Ring_Row.pdf[/url] (wfs)

Charles Pyke 04-05-2009 02:52 PM

Re: Over 50 CrossFitters Sign In
 
Rest Day

Felt like doing something. Rowed 2000m at medium + effort.
Targeted 2:05 pace with pace boat feature. Time = 8:13.7 @ 2:03.4/500m pace.

Raised height of Stud Bar pull up bar. It was too low. I was able to stand flat footed at the lower height. Now my toes just touch the floor when hanging from the bar. Did some knees up dead hangs. Abs are grotesquely weak.

Coached my missus through her weight lifting and some rowing.

What ever was making me feel ill earlier this week appears to be finally gone.

Mark Ervi 04-05-2009 08:52 PM

Re: Over 50 CrossFitters Sign In
 
Was out of town helping my father-in-law tile a floor this weekend.

Yesterday I did
100 push-ups
100 squats
50 dumbell shoulder press w/20lb. dumbbells
50 pull-ups

Today I took a rest day.

Glad to see all the folks adding to the Thread.

John Scott Rezendes 04-06-2009 11:25 AM

Re: Over 50 CrossFitters Sign In
 
Just got back from the Dr...depressing. She wants to do something called a microfracture procedure on the ol knee...try and grow some more cartlidge. Problem is I'd be on crutches (no driving either) for 6 weeks after. Guess I'd better figure out where to hang the rings...Oh, and I missed my WOD today. Damned doctors...

Stephen R. Lampl 04-06-2009 03:53 PM

Re: Over 50 CrossFitters Sign In
 
[quote=Terry Dickman;558951][URL]http://library.CrossFit.com/free/pdf/58_07_Ring_Row.pdf[/URL] (wfs)[/quote]

Thanks for posting this link, Terry. I [I][B]need[/B][/I] to do these!

Stephen R. Lampl 04-06-2009 04:16 PM

Re: Over 50 CrossFitters Sign In
 
[I][B]090406 MONDAY

[/B]Back to work! Quick shot at the Main Page WOD today - - short on time.

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

[B]WOD:
[/B][/I] [I]Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups[/I]
[I]
Post time to comments: [B]19:54 [/B]as Rx'd.

Pull-ups kipped and very broken with lots of rests. Most reps short of full extension (at the bottom). BLEH. Not a good "getting back into it" day.

[/I]

Charles Pyke 04-06-2009 05:26 PM

Re: Over 50 CrossFitters Sign In
 
1. 100 ft Walking Lunge - 21 Pull Ups - 21 Sit Ups
2. 100 ft Walking Lunge - 18 Pull Ups - 18 Sit Ups
3. 100 ft Walking Lunge - 15 Pull Ups - 15 Sit Ups
4. 100 ft Walking Lunge - 12 Pull Ups - 12 Sit Ups
5. 100 ft Walking Lunge - 9 Pull Ups - 9 Sit Ups
6. 100 ft Walking Lunge - 6 Pull Ups - 6 Sit Ups

WU w/ 5 min of easy rowing. Scaled pull ups using Iron Woody heavy band. Actually started with light band, then had to switch to med band, and then heavy band on the first set. Wasted a lot of time switching out bands. Finally, started getting the kip going on third round. Makes it much easier and smoother.

Total time - 20:21.0

Time per round:
1 - 5:01.1
2 - 3:09.1
3 - 3:14.9
4 - 3:17.6
5 - 3:08.2
6 - 2:30.1

Got faster on the pull ups, stayed about the same pace for all sit ups, but got progressively slower on lunges. Those schnitzengruben will wipe you out!

Scott,
Sorry to hear about your knee. Micro fracture surgery, huh? Seems to me you can fix it yourself with a ball peen hammer and a pair of binoculars. Just look through the binocs backward (the "micro") and hit yourself in the knee with the hammer. Or if you want, I can do it in my garage for half price!!! Get better soon.

Mark Ervi 04-06-2009 06:02 PM

Re: Over 50 CrossFitters Sign In
 
Today as Rx'd
Walking lunge 100 ft., 21 Pull-ups, 21 Sit-ups
Walking lunge 100 ft., 18 Pull-ups, 18 Sit-ups
Walking lunge 100 ft., 15 Pull-ups, 15 Sit-ups
Walking lunge 100 ft., 12 Pull-ups, 12 Sit-ups
Walking lunge 100 ft., 9 Pull-ups, 9 Sit-ups
Walking Lunge 100 ft., 6 Pull-ups, 6 Sit-ups

My time: 25:03

Terry Dickman 04-06-2009 08:22 PM

Re: Over 50 CrossFitters Sign In
 
090406 MONDAY

Did this one at the high school, our gym is closed for spring break.
Couldn't get motivated had a sucky day at work :(
First 4 rounds of pull-ups split into 3 sets, did last two rounds unbroken.
Should have been able to knock out more pulllups on the first round but just felt drained when I jumped on the bar.

WOD:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

My time: 14:34 as Rx'd.
Did the same WOD back on 090227 time was 17:04

Stephen R. Lampl 04-06-2009 10:14 PM

Re: Over 50 CrossFitters Sign In
 
Charlie, Mark, and Terry,

Great job on today's WOD! I didn't think it would be so difficult, especially having taken a "rest week." Still fighting a "Fran Cough" I got doing this one!

John Scott Rezendes 04-07-2009 04:15 AM

Re: Over 50 CrossFitters Sign In
 
Charlie,
Yeah, the doc said something about drill bits and stem cells. You bring the ball peen and drill bits and I'll go down to the commissary for a quart jar of stem cells.

I'm going into my sixth "rest" day and while I've managed to drop 6 lbs with the zone in the same amount of time, I fret that I'm losing ground.

Terry absolutely killed that walking lunge WOD and I'm itching to give it a shot. Damn this type A personality....

Stephen R. Lampl 04-07-2009 09:32 AM

Re: Over 50 CrossFitters Sign In
 
Scott,

Bet you don't lose as much ground as you think......rest does a body good! Props on the 6 pounds! Makes the pull-ups easier, at any rate.:D

Terry is our "rabbit" - - the guy to catch. He is a beast and an inspiration, that's for sure!

Charles Pyke 04-07-2009 10:21 AM

Re: Over 50 CrossFitters Sign In
 
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

WU: ½ mile run, Burg. WU

Press 130/135/140/145/140
PP 135/140/145/150/155
PJ 135/145/150/155/160(4)135(1)

Arms refused the command to lock out under the bar on last 160 PJ rep.
This WOD took a long time to complete…1½+ hrs.
Everything except first press set is PR. :pepper:
One of the few WODs I can actually do in the base gym. Got it done this morning during sq PT.

Terry,

Glad you weren't motivated. Otherwise you would have beat your previous attempt by more than the 2 1/2 minutes your unmotivated self posted.

Scott,

Stem cells are in the frozen food aisle. Are you restricted from all exercise activities? There must be something you can work on. When you get back on your feet again, I would highly recommend doing Rippitoe's Starting Strength for a couple of months. Even though the general CF consensus is to just start doing scaled CF, I am convinced (especially after doing it myself) that a couple of months of SS has some benefits for us more seasoned infidels. One, you just start out stronger. And as Mr. Rippitoe says, "Stronger people are generally more useul and harder to kill". Two, I am convinced it toughens up your body, especially connective tissues, tendons, bones, and muscles for the rigors of CF. When I first tried CF, I had little injuries all the time. Now with a good foundation of SS first and then resumming CF, no problems. Even scaled, CF is hard on the ole body, especially for guys that are used to pushing themselves and won't quit even if it hurts them. Sound familiar? (I'd bet everyone in our little forum group has been, is, and will be guilty of this very crime). So far, for me, everything is holding together well. Also, your Zone diet will go a long way to helping things get better quicker. Lastly, I have a good selection of hammers in my tool box, but my binoculars are broken.

Mark Ervi 04-07-2009 07:43 PM

Re: Over 50 CrossFitters Sign In
 
Today I did

AMRAP in 20 minutes of 15x75 lbs. push jerks and 30 squats.

I did 6 rounds and 8 push jerks.

Charles Pyke 04-07-2009 08:02 PM

Re: Over 50 CrossFitters Sign In
 
Mark,

Almost afraid to ask...what is AMRAP?

Terry Dickman 04-07-2009 08:17 PM

Re: Over 50 CrossFitters Sign In
 
Scott, Sorry to hear about the knee, that sucks.

Mark and Charlie, Nice job on on the WODs.

Steve and all thanks for the props, I sure don’t feel like a rabbit. BTW Steve you have a few years on the rest, you have been my inspirations since I started.

Yeah, yesterday sucked, got a cut in pay and got my blood test results back. :mad: My total cholesterol has been high for the last 5 years, floats around 200 when I am on meds, Doc says it’s hereditary. I went off the meds in January thinking 3 months of CrossFit, Zone/Paleo diet, losing 7” of gut and 25 lbs would drop it, thought maybe I could prove the Doc wrong. My level was back up to 235…it was 240 five years ago when they put me on Welchol and Zetia.

Oh well not sure what I am going to do… except keep CrossFitting,. I have an appointment this week to go over it with my Doc. I just hate taking chemicals.

Did the main WOD today,…figured out if I keep throwing the steel plates on the floor my wife my want me to by some bumper plates.:rofl:

[B]TUESDAY 090407[/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

Shoulder press 135,135,155,135,135
Push press 155,155,155,155,155
Push Jerk 135,135,155,165,165
RX’d

no 5 or 2.5 lb plates to use (left’em at the affiliate) failed last set on 3rd rep, dropped bar then clean and jerked it 2x

Stephen R. Lampl 04-07-2009 08:54 PM

Re: Over 50 CrossFitters Sign In
 
[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]


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