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[B]2009 10 02[/B]

Finally, feeling well again from that cursed cold and more importantly, feisty.
At squadron PT today I did 20 min on an elliptical trainer. Also, 2x12xbar press and 2x12xbar back squats. The AF PT gurus don't want me to lift more than 30 lbs, but what they don't know... Falls under the category of "better to ask forgiveness than permission". Finished with some stretching. Some ab discomfort, but not to bad. Felt really good to lift a little something again. I'll add some light wt plates next time. Sunday I plan trying some reverse crunches and regular crunches. Just a few to see how it goes.

Very impressed with the number of folk posting now. This thread has really grown! Tons of excellent work, too!

After a couple weeks of "softer" workouts, I plan to transition to massively scaled CF WODs and build from there. Chomping at the bit.

[B]Getting Rid of Those Low Down, Not Good for You No Workout Blues Broccoli[/B]
:broc::broc::broc::broc::broc:

[B]Scott[/B]...as far as caring for blisters and rip in the garage. I actually use my dremel tool with a drum sander. Laugh all you want, but it makes quick work of rough edges.

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Warmed up w/ 15 squats, 15 sit-ups, 15 back extensions, 10 pull-ups, 15 assisted dips
Ran 400 meters

Then did modified version of main site WOD.
For time I did:
25 Walking lunge steps
20 pull-ups
50 box jumps
20 squats
25 assisted dips
20 knees to elbows
30 Dumbell swings w/45lbs.
30 sit-ups
20 Hang squat cleans w/25lb. dumbbells
25 back extensions
30 thrusters w/30lbs.
20 pull-ups
My time: 29:41

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J. T. 18:06
did five hand stand pushups first round two the next so for me it was
16 pushjerk @ 115# 21 ring dips 21 pushups
13 pushjerk 15 ring dip 15 pushups
9 pushjerk 9 ring dip 9 pushups

did some back extensions GHD situps double under work( I can do all of one in a row) air squats KB swings @ 35# L sits

m/54/183

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Yesterday
[B]Day 2[/B] Ab Plank- 2:00 hold

I decided to start my ab plank personal challenge on Oct 1. where I increase the ab plank hold time required by 1 minute every day. I'll do it for 30 days meaning that within a 24 hour period on the last day I have done 30 minutes of ab plank holds broken up as need be (no less than 1 minute holds unless making up remaining time on the last one after failure). If it turns out to be of some conditioning value or still possible, I'll make it a 60 day challenge ending with 1 hour of ab plank holds.

10-03-09

[U][B]Warmup [/B][/U]x3 - same

[B]Push Press[/B] 3x3 70%PR
65-65-65

[B]Day 3[/B] Ab Plank- 3:00 hold

[B][U]WOD[/U][/B] - main site (mod)
800m run
15 pistols L then 15 R
25 SU
12 pistols L then 12 R
25 SU
9 pistols L then 9 R
25 SU
800m run

Time: 17:13

The modification I used was no added KB weight and full ROM using one hand on a support pole. In choosing how to scale it I was getting quad cramps by the 3rd rep when squating to a [B]MB[/B] while holding a 15#KB so I opted for the assist I could keep pushing through without any cramping.
During my skill practise to find the right mod, my knees told me they wanted to use my weightlifting sleeves for the pistols so the time includes that taken up to remove and put on rubber knee sleeves and runners (they get too sweaty to run in).

Running felt good!

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10/4/09
Row 2500m - 9:54.4

WOD
25 Walking Lunge
20 Pull ups
50 step ups (15" box)
100 Single unders
25 Ring push ups
20 Knee ups
30 KB swing (1.5 pood)
30 sit ups
20 Power clean (95#)
25 Good mornings (w/ 45# bar)
30 Wall balls (20# ball)
3 Rope climbs

Whew!

26:55

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Warmed up with 3 rounds of 15 squats, 15 sit-ups, 15 push-ups, 10 pull-ups

Then
Ran 400 meters
Did 20 Thrusters w/60lbs.
Ran 400 meters
Did 20 Thrusters w/60lbs.
Ran 400 meters
Did 15 Thrusters w/60lbs.
Ran 400 meters
Did 15 Thrusters w/60lbs.
My time 22:46

Then Ran 1 mile on road in 8:41
Did 20 more thrusters w/60lbs.

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Rested yesterday and today.

[B]Mark[/B] - I admire your running so much. My running has dwindled since I've divided my time between my North Shore workouts and my gym workouts. I enjoy running and miss it, but to get a good run in I would have to only rest one day per week, which would crush me. I'm giving some thought as to how I can fit in some real running this fall without cutting back on my 5-on/2-off WODs. Do a WOD and run after? Do a WOD in the AM and run in the PM?

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Today - 10/05/09
6AM North Shore workout with Patrick

WU:
Stretching
3X15 Bulgarians each leg

WOD1:
Squats/Lunge walk - 20/2, 18/4, 16/6, 14/8, 12/10, 10/12, 8/14, 6/16, 4/18, 2,20
Push-ups/Bench Dips - 10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10

WOD2:
5X
10 burpees
10 squat jumps
8:22

A very interesting geo-physical phenomenon occurred on the North Shore during the burpee-squat jumps. Suddenly, without warning, there was an overwhelming abundance of gravity. In rounds 4 and 5, there was so much extra gravity that I could barely do the jumps! I had to break the jumps up into 2's and 3's! Hmm...I wonder if there will be something on the news about this strange occurrence.

Post WOD torture:
3X
50 jumping jacks
30-second squat hold
50 front-to-backs
30-second lunge hold

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[B]Diane D[/B].,
You don't have to give up on running. Have you looked at (WFS) [url]www.crossfitendurance.com[/url] ? Most of the workouts are done 3-4 hours before/after the WOD. Prior to my knee surgery I was using these workouts to prep for triathlons with much improvement in all three events. It does take some extra effort to fit in two sessions a day. I also found some other benefits, like improved sleep and more productive rest days.

As to the absence of gravity, you may want to query [B]Charlie[/B]. He seems to spend an awful lot of time with his head in the clouds and might know something about this phenomena.

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30 muscle ups for time - 24:00.
Ten minutes over my PR. Never can tell when you're in for a bad day.