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Charlie,

Heck of a nice job on the row! That's a great pace to keep up for that distance!

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WOD 6-7-09
5 round for time
Thrusters 21 reps 75lbs
DU's 21 reps

16:31 rx'd

Hi Steve,
We are typically all there on Saturday's and I train/assist with either Nick or Danny 1 or 2 sessions on Mon, Wed or Fri., usually at 6pm. I was doing the 5:30am and 6pm but am now just doing 6pm.

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Scott,

Thanks for the thread on pull ups. About a year and a half ago, BRCD (Before Ruptured Cervical Disc) I trained pull ups on a Gravitron like machine in the base globo gym. Beofre to long I realized that the counter balance was just merely following me and I fond myself able to suddenly do 10 or more pull ups. I was trying to duplicate the same at home using bands. I will definately heed Rip's advice and work with jumping and negative pull ups. Mght also try buying an even lighter band. Thanks again. :thanx:

(Negative pull ups....sounds like something from Bizarro World)

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Pat, Scott, Charlie et al

Great work on the pullups with Lynne. I run out of gas at about 12 then it's downhill from there. Never mastered the "kip" so mine are mostly deadhang with a little body english. I am both impressed and envious of anyone, especially at our age, cranking out 20 pullups.

Went for a 6 mile run with my wife and daughter yesterday AM after church. Very easy pace 9:30 - 10/mile. After the run, my wife suggested a few stairs so off we went to do 10. While we were there noticed three young (to me) girls training. All three were Chicago Fire Department EMT's training to "crossover" which I took to mean they wanted to become full fledge fire fighters. Tough girls, one even had her overcoat/pants and boots on, another a weight vest. Very cool to see that type of dedication.

Will do my yoga today at noon. Stretching should be good after that run.

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CFWUx3 w/assisted dips and pull-ups
Ran 6 mins. On treadmill

Did modified “Lynne”
5 rounds max reps bench press at 135lbs. and max reps pull-ups.

Bench press = 7-6-5-5-5 Pull-ups= 8-10-7-6-6
TOTAL = 65
I have done “Lynne” 5 times at 135lbs. bench press and reg./kipping pull-ups.
Feb. ’08 – Total = 55
Mar. ’08 – Total = 48
June ’08 – Total = 68
Nov ’08 – Total = 66
June ’09 – Total = 65
In a year, not a bit of gain in strength. Kind of discouraging. It was the same when I was young. I could lift and lift and lift, and after a year I might add 30lbs. pounds to my bench press. Most other guys I knew seemed to be able to do that in 2 weeks.

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Mark,

Good job on Lynne.

re: your missing gains in strength.

After the easy gains in my first 1-2 years of CF I found the strength gains to stall out. Since then, I've done a SS cycle, Gant Grimes Hybrid cycle, and am currently on a second round of CFSB. The gains have still been slow, but I'm definitely gaining. Chalk the slow gains up to diminishing hormones.

Anyway, you might check out the CFSB article in the CFJ. Basically a heavy lift, followed by a high rep set of the same lift at lighter load, followed by a relatively short met con, depending on the intensity of the lift (i.e., shorter for DL and BS, longer for presses). I find that I can still PR occasionally on Met Cons while focusing more on the strength, which is relatively hard to improve. An added bonus is mixing up the workouts and keeping them interesting. Even the "constantly varied" aspect of CF can become routine when you've done "Lynne", "Cindy", or "Michael" for the 10th+ time.

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[B]2009 06 08[/B]

Did yesterday’s WOD:
Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

[B]WU:[/B] 1000m row at 4:42.1, 3xCWU sub'd thrusters for overhead squats. Cut back on pull ups because my calluses hurt (wah). 100 reg jump ropes.

[B]Time - 18:36[/B]

[B]1.[/B] Scaled thrusters wt to 60 lbs. Turned out to be appropriate scaling for me!
[B]2.[/B] DU’s - sets 1 & 2 as RX’d. Sets 3 thru 5 sub’d 100 reg jump ropes. On the first two sets, RX’d means hop-DU-hop-DU-hop hop-DU-hop-DU-trip----restart. Actually, did 10 hop-DU’s back-to-back on first set. DU’s on second set were torture. Those DU’s will wipe you out!


[B]Terry[/B]...I am in awe that you did this WOD as RX'd. How are your DU's? DO you do them consecutively or with one or two hops btwn?


[B]Double Under Broccoli !!!!![/B]
:broc::broc::broc::broc::broc:

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5 sets of three thrusters
135#
135#
135#
155#
155#

WOD pushups to failure and 21 KB swings @ 35# for 12 minutes
round 1- 37 pu
2-12
3-10
4-11
5-10 I dont remember how many rounds I did but I know it was no more then 7 and I never got past 13 on any of the last 5 or 6
my arms were shot

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John those are awesome numbers on the thrusters.


I did the WOD for Sunday today: 5RFT of 21 thrusters (@70) and 21 Double unders. I found a nearly quiet studio at my gym and did the thrusters with 50 lbs and did single unders. This took 13:39. Good hard work. I enjoyed sweating this hard.

I really have to work on the jump rope. I have two hammer toes and need to jump off my whole foot to avoid pain. Now I just have to do this while tucking slightly inward and get that rope around. Any suggests are appreciated.:shrug:

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Charlie,
DU's are still a goat for me. I really struggled with Jump Rope and still do, specially when I used all the generic ropes at our affiliate. I have improved but still can't get more than 5 or 6 consecutive doubles, I usually do single, double, single, double....In a WOD like yesterday's where I could barely breath it was just single,double. I didn't feel to bad because me and my 23 year old son did this WOD together... he just did 50 singles....he finished 30 seconds before me...in my mind I still smoked him.

I read all the CF Journal articles by Buddy Lee. The thing I found that helped the most was buying my own rope and sizing it properly, when I got the size right it was like a night and day difference. I also bought a Buddy Lee jump rope which helped. I recommend reading all his CF journals and watching his video...plus practice, practice. I used to take my jumprope to work an practice at lunch.

Both links are WFS.
[url]http://media.crossfit.com/cf-video/CrossFit_BuddyLeeIntroDoubleUnders.wmv[/url]
[url]http://library.crossfit.com/premium/pdf/64_07_Jump_Rope_Basics_2.pdf?e=1244520242&h=3e840cd889acddc2d1b47f0adaf13658[/url]