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Diane - If you would like to see G.I. Jane done by one of the original CrossFit bad-a$$es, watch Greg Amundson do it in the "Girls/Named WODs" section of the CrossFit Exercises (G.I. Jane (Greg Amundson)). And just between us girls, something happens in the video at about 2:10 that will make your eyeballs feel really good (can I say that?) ;)

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Wow, I am truly impressed by the energy here.

Diane D. your work out seems like a week's worth for me. Couldn't really recall some of the exercises that you do. Great energy. Were the bench step-ups a one legged hop?

Diane M--great work on the thrusters.

John---face the same thing at my globo today and used dumbbells to get at least two of exercises in geographic proximity. The girl, your daughter (?) is beautiful.?

Peter are you preparing for shot put or other field events?

Jay great job on the running Fran.

Skip, all those burpees---awesome.


Did the rowing Fran. Scaled the thrusters with two 30 lb dumbells. Finished in 20:48. This was fun! Was there a comparison date for this one?

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WU 10X 2 GHD situps 12 knees to elbows

WOD AMRAP 1n 20:
5 push jerk @ 115#
10 ring dips
40 jump rope
6 rounds

working hard as of late, but not getting any faster

m/54/183

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WU - 20 X
back ext
situps
squats
pushups
pullups

[B]WOD [/B]
5 rounds for time of:
135# (85#) clean and jerk, 5 reps
knees to elbows (K2E), 10 reps
double unders, 20 reps

rx 14:44

Ruin your legs, lol, that's mine tomorrow: back squats sandwiched with rows.... (I hate rowing)

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[B]Wednesday 090902[/B]
For time:
Run 1 mile
95 pound barbell Thruster, 21 reps
21 Pull-ups
Run 800 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Run 400 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

23:20 rx'd

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9/2/09
Row 2501m - 10:13.7

WOD
"Angie"
100 pull ups (14:05- 1st 50 done under 6:00)
100 pushups (9:51)
100 sit ups (4:13)
100 Squats (3:46)

31:55 (PR)

Last time I did this, I weighed 267 and my time was 44:40

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[I][B]090902 TUESDAY

REST DAY! [/B]Busy enough at work today that I made up for the fact it was a rest day! We were all "running" most of the shift!
[/I]

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[QUOTE=John Warkala;657071]9/2/09
Row 2501m - 10:13.7

WOD
"Angie"
100 pull ups (14:05- 1st 50 done under 6:00)
100 pushups (9:51)
100 sit ups (4:13)
100 Squats (3:46)

31:55 (PR)

Last time I did this, I weighed 267 and my time was 44:40[/QUOTE]

That's awesome John!

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Thanks for the tip, Diane! ;) I will check that out when I'm home tonight.

Today we did "The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 pullups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.

I used 70# for power cleans and 3 bands for pullups. Can go heavier on the power cleans. I need to figure out how to engage my back more on the pullups.

Did 2-2-2-2-2 (almost got 3 the first set)

I need to make a list of these weights so I can pick up where I left off. The learning curve is just about over.

Made arrangements to go to my box on Monday. :pepper:

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[B]Pat[/B], That lovely little arm weight [U]is[/U] my daughter. I got what you might call "a late start". I'm pretty sure she takes after her mom and not the old man.

Thursday 090903
Rode my bike to physical therapy. They were closed. Rode my bike to the Y.
WU x3:
5-5-7 DH pullups
10-15-20 situps
10-15-20 pushups
5-5-5 dips
15-15-15 BW squats
5-5-5 OH squats w/ #45

Swim: 500m WU 12:03
8x25m sprints w/ 22 second rests between each effort

First time back in the pool since the surgery. Felt pretty good but the shoulders were extra tight afterwards.

Rode the bike home. Then on to a deep tissue massage; mostly legs and back.