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[QUOTE=Mark Ervi;522064]Just saw where Stephen Lampl did "Fran" as Rx'd
21 - 15 - 9 of
95# Thrusters
Pull-ups
Time = 11:33. His First time as Rx'd.

Stephen, that is fantastic. Can't believe you did not post that here!
So I had to. [/QUOTE]


Way to go Steve! 11:33 is awsome.

Diane, Hope all is well.

I signed up for the Nutrition Cert in Sunnyvale on March 28th, looking forward to it.

[B]WOD 2-18-09[/B]
Three rounds for time:
50 Sumo Deadlift High-pulls, 65 lbs (sub for 500M Row)
21 Burpees
400m Run

My Time 22:29
[IMG]http://CrossFitexcel.typepad.com/.a/6a00e550619c1888330111688645cf970c-320pi[/IMG]

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[quote=Terry Dickman;522722]Way to go Steve! 11:33 is awsome.

Diane, Hope all is well.

I signed up for the Nutrition Cert in Sunnyvale on March 28th, looking forward to it.

[B]WOD 2-18-09[/B]
Three rounds for time:
50 Sumo Deadlift High-pulls, 65 lbs (sub for 500M Row)
21 Burpees
400m Run

My Time 22:29
[IMG]http://CrossFitexcel.typepad.com/.a/6a00e550619c1888330111688645cf970c-320pi[/IMG][/quote]

Thank you, Terry! Geez, I'd love to have broken 10:00 or even gotten close to your 7:55!

Today's was an outstanding WO, I see! I think you worked a LOT harder doing the SDHPs at 65# than you would have rowing 500m......I don't know the conversion. Seems like a real suckfest, at any rate.

I'm going to try to raise my intensity ("power output") during my workouts. I think maybe I'm pushing to do stuff as Rx'd too quickly and losing the real metcon value behind the workout. I realize I'm doing the same amount of work when I take a certain WOD, e.g., FRAN and do it in say, 10 minutes as Rx'd as opposed to using 65# and doing it in 6:00. But, the power output is much higher with the lighter weight since I would be doing it in less time......

Congrats on making the nutrition cert! That's so cool! My Level-1 is coming up in a little more than a week.....:pepper:

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[I][B]FRIDAY 090220

REST DAY................................................Naw....couldn't knock off completely.

Warm-up:
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 mi / HR 104
[B]Shoulder Dislocates
Body Circles
Arm circles
Trunk Rotations
Lat pull-downs 55# X 25
Stretching - particularly R/Achilles: [/B]Approx. 10:00

[B]WOD (from Main Page 090218)
[/B][/I] [I]With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.[/I]
[I]Use as many sets each minute as needed.[/I]
[I]Post number of minutes completed to comments.[/I]
[I][B]Got 10:00 (10 rounds plus 9 pull-ups in 11th minute). [/B]I could not, for the life of me, get the other two pull-ups in the 30+ seconds I had left.....musta "hit the wall." [B]BLEH![/B][/I]
[I][B]
Short WO today - - took hunny to PT...[/B][/I]

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[B]WOD 2-20-09[/B]
For time:
50 Ring Dips
400m Run
50 Push-ups
400m Run
50 Handstand Push-ups (assisted by feet on on bar in squat rack)
400m Run

My Time 33:21

[B]WOD (from Main Page 090218)[/B]
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Did 13 Rounds plus 6

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Stephen and Terry, you are a couple of pull-up monsters. Great effort.

I worked out in Austin today, and did not complete any standard WOD. Worked on Shoulder Press and Back squats. Ran 1 mile on the treadmill.

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[I][B]SATURDAY 090221

Unplanned rest day - - [/B]Got a really bad nose bleed which wouldn't stop; not sure if it would have been a good idea to push on with a WOD.....[B]RATS![/B][/I]

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[quote=Terry Dickman;523981][B]WOD 2-20-09[/B]
For time:
50 Ring Dips
400m Run
50 Push-ups
400m Run
50 Handstand Push-ups (assisted by feet on on bar in squat rack)
400m Run

My Time 33:21

[B]WOD (from Main Page 090218)[/B]
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Did 13 Rounds plus 6[/quote]

Terry,

Great work! Awesome Death by Pull-ups WO! 13 rounds - - fantastic!

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[quote=Mark Ervi;523990]Stephen and Terry, you are a couple of pull-up monsters. Great effort.

I worked out in Austin today, and did not complete any standard WOD. Worked on Shoulder Press and Back squats. Ran 1 mile on the treadmill.[/quote]

Thank you, Mark! Nice to just be able to concentrate on somethings at times.

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Did CFWUx3 w/6min. treadmill run

Attempted modified “Linda”
Did 175lb. Deadlift, 100lb. Bench, 80lb. Squat cleans. I did 10-9-8-7-6-5-and on 4th deadlift felt a twinge in hamstring that I have hurt before. So No TIME because I had to stop.

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[I][B]SUNDAY 090222

REST DAY.

[/B]Travel to Long Beach / Orange Co.[/I]