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rest day work
20: to 25: row
3 sets 10 to 15 ring dips
3 sets 20 to 10 knees to elbow
m/55/178#

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Day 21 [B]ab planks [/B](throughout the day) - 1:30 x 9, 1:00 x3, 0:30 x1
= 17 minutes (* made up the balance this morning 1:00 x 4 )
Total: 21 minutes

Work rest intervals are getting to be critical if I am to finish in 24 hrs.
Still working on todays sets.
---------------------------------
[B]10/22/09[/B]

[B]Warmup[/B] - joint mobility drills (lots!) , 2 min. wall balls, light weight drills x cleans

[B]C&J[/B]
55#x2
65x2
70x1x4
[B]clean DL[/B]
95#x4x5
[B]FS[/B]
85#x2
100x2x2
85x2x3
(dropped the working weight because I was losing form - not able to go deep and keep weight racked)
[B]WOD[/B]
4 rnds for time[LIST][*]10m x 4 sprint (touch ground) [*]15 kipping PLU (subbed jumping)[/LIST]8:12

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[B]10-23-09[/B]

Biked to gym.
WU:
1000m C2 4:35.2
5-5-5 pullups
5-5-5 dips
5-10-15 situps
5-10-10 wallball pushups
5-5-5 #50 K-bell swings

Strength WO:
[B]Press[/B] [B]Push Press[/B] [B]Split Jerk[/B]
#45x10
#65x10 #65x10 #65x5
#85x5 #85x10 #85x6
#95x5 #95x10 #95x5
#115x2 #115x5 #115x3
[B]#135F[/B] #135x1 #135x1

Did 60 SU between sets

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Hey gang, quick question. Is there a work out--nasty boy or girl--that involves a burpee and jumping to a pull up? Has this been designated or named? Thanks.

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Just checking in for a "Hello". Been busy as heck getting ready for bit of a TDY. Also, picked up some sort of crud and have been feeling pretty punkish and unmotivated. And finally, the flight doc found a little something that had the potential of grounding me for a bit, but after being sent to a specialist, I was cleared to fly again. When it rains it pours. Hope to post a new avatar after I get to my TDY location. You guys will be like it! Later. :cool:

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Good to see you around Charles.

Don't have climbing rope in my gym so instead of "Tommy V" I did the following

21,15,9,6 reps of: 95lb thrusters and pull ups. This took 10:23. If there is a name for this work out, would someone let me know. I could then use it for comparisons.

Someone at my gym told me that a work out that had rounds of burpees and pull up is called "GI Janes".

4 X 50 jump rope singles as warm up, plus the usual rounds of sit ups, back ext, OH Squats, dip, push up, pull ups. Good day. The main set left me gassed a few times.

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[QUOTE=Pat Quigley;684761]Hey gang, quick question. Is there a work out--nasty boy or girl--that involves a burpee and jumping to a pull up? Has this been designated or named? Thanks.[/QUOTE]

Burpee pullups! Don't know if there is a WOD but I've seen them around.

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gee Pat that sounds like Fran with an extra round of 6.
GI Jane! Isn't it 100 burpee pullups? Good grief!!! Tough stuff!! :p


[B]Today 10_23_09[/B]
Warmup (usual stuff)

[B]WOD "BF" - Bills Birthday WOD[/B]

Complete the following for time:
14 calorie row
6 rounds of:
7 deadlifts - 135# (85)
7 sumo deadlift high pulls - 135# (85#)
14 calorie row
6 rounds of:
7 hang cleans - 135# (85#)
7 front squats - 135# (85#)
14 calorie row
6 rounds of:
7 double unders
7 burpee box jumps

Rx 33:xx (I forget the seconds)
this was much easier, I think because my rack is better (shoulders hurt and wrists were pretty ok, taped them just in case)

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CFC WU

WOD
3 rounds
400m row
21 KB swings @ 53#
12 push press @ 95#
15:17
m/55/180# Crossfit Chesterton

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10/23/09
Row 5001m- 19:58.2
KB drills

WOD
1-1-1 max press. (Hit 165, failed at 170, down 10 from PR)

Then
AMRAP 12 minutes

5 push press (70% of max press)
7 push ups
10 box jumps (subbed step ups)

8 rounds + 5 PP + 2 PU