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[FONT="Comic Sans MS"][SIZE="4"]I promise that I will get better at posting, remember that I am old and getting started with CF.

As far as yesterday's WOD
:rhabdo:
135 x 5
225 x 5
315 x 5
405 x 1
455 x 1
500 x 1 new PR

I said that I could squat and dl, now the real work outs will follow as I have no met-con conditioning at all.

Pat, after reading your post and what you are working thru, you my man have inspired me.

51 Y0/M/250lb/5'10"/Shape more on the oval side, but improving.[/SIZE][/FONT]

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Tom G.-
That Tuesday workout was a killer.

Pat-
Go get 'em in that Strong Man contest!

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Thanks all for the DL encouragement.

Terry- Great PR on your DL.

Dianne- Thanks for the compliment on the avatar. In almost 40 years of being a gym rat, that's the first time I ever picked up a weight without a shirt on. My son made me do it after my PR. Notice I backed off to 315 for the picture !

7/22/09- My turn at the....."Filthy Fifties"

50 Box jump, 24 inch box (Subbed step up to 15" box, up from 12")
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows (Subbed Abmat sit ups)
50 Push press, 45 pounds
50 Back extensions (First time as RXed, used to do "Good Mornings")
50 Wall ball shots, 20 pound ball (Up from a 16# ball)
50 Burpees (I do Burpees to boxes, lowered box from 15" to 12")
50 Double unders (Subbed 250 single taps)

40:52

Down from 46:48 three months ago. Hit the burpees at ~25min and was just gassed. There's a special room in hell where they do nothing but burpees.

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Screw Up
After The 8 Rounds Of
12 Pushups
21 Kb Swings @ 35#

It Is One 200m Farmer Walk @ 50 #

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Today - 07/23/09

6AM appointment with my manicurist. It didn't make me any fitter but my hands are going to look good when I get them around that barbell tomorrow.

[B]John W[/B] - I agree with you on that burpee room in hell
[B]Pat[/B] - Good luck in the Strong Man competition - can't wait to hear how you do!
[B]Stephen[/B] - Really happy that your pull-ups have come so far. Be careful with that hamstring - I don't want to have to worry about both your hamstring and Charlie's heel!
[B]Mark[/B] - I tried to picture you in a tutu but just couldn't do it! I can't even picture me in a tutu
[B]Tom G[/B] - Your Tuesday WOD made me tired just reading it - WOW
[B]Tom R[/B] - Stick with it and you won't be oval for long!

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[QUOTE=John Warkala;630064]There's a special room in hell where they do nothing but burpees.[/QUOTE]
I'll second that!

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Warmed up with 3 rounds Samson stretch, 15 squats, 15 sit-ups, 15 push-ups, 10 pull-ups.
Then 6 mins. Easy running.

Then did modified “DT”.
I did 3 rounds of
12x95lb. DL
9x95lb. HPC
6x95lb. Push jerks.
Then 75lbs. for each for last 2 rounds. My time: 28:20.

Then I did modified “DT” again w/60lbs. for each exercise and took 13:22

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DANG! I just lost my post I spent 20 min . writing. Grrrrrrrrrrrr. (I hate when that happens)

Oh well I did my Tabatas on Thursday and my CF warm up yesterday but bailed on the WOD. I spent way too much time working in the garden the day before.

I'll be back to post the details of my next workout hopefully tonight.

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[B]2009 07 23[/B]

[B]Row Metcon Day[/B]

Wanted to do “DT” for my Metcon, but thought I’d give the heel another easy day. Felt pretty good for the first few hours this morning.

WU: 1000m easy row

Made a run at Terry’s 1:33 500m but was so gassed after 300 m, I had to slow way, way down. Won’t mention the time, but I held 1:32 up to that point. BTW, that hurts to do that. :rofl:

[B]4 X 500m[/B] w/ 2:30 rest btwn efforts

[B]1[/B] - 1:48.0
[B]2[/B] - 1:47:7
[B]3[/B] - 1:49.3
[B]4[/B] - 1:49.8

Nice improvement. Again, these are miserable and hurt like hell. My wife thought I was dying and kept asking if I was alright. Silly girl, I’m not happy unless I’m gasping and about to throw up. :puke0000:

Warm down w/ 4+ min very easy rowing.

Total of 5237m today.

[B]Linda[/B]…I use a word processor to write my stuff down first. That way burps in the internet don’t eat my work.

[B]John[/B]...the burpees on the filthy fifties is where I really hit the wall, too. Last time I tried it, I aborted after only a few burpees for fear of falling on my face and knocking some teeth out. (Should have kept going. Might have knocked some sense into my thick skull.)

[B]Rowing Broccoli[/B]
:broc::broc::broc:

Brad and one of the other guys are out puking. They were rowing some 500m sprints, too!

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John...nice job on the Filthy Fifty..we had a few people at our Box DNF it, they were all under 30 yrs old. So any one over 50 finishing that WOD is a stud or studdette in my mind.

Linda...I do the same as Charlie..if its a long post I write in Word. I have lost my posts a time or two.

Charlie...good effort on the row and your WOD, BTW my time was 1:38, 1:33 was my pace when the clock stopped.

Mark...DT twice? It's not taking you long to get back into it.

Diane...can't wait to see your nails around that bar.

[B]Thursday 090723[/B]
"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

16:08 PR