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[QUOTE=Stephen R. Lampl;799292][I][B]Bill,

[/B]Great runs. Sorry about your hamstring. Hope you didn't tear it like I did a couple of times. Now I'm kind of scared to go full-tilt, but I'd like to see what I could do....[/QUOTE]

Steve,

Thanks! Didn't feel that good when I did, I was the slowest, but oldest, of the group. But hey, that's Crossfit! ;)

I didn't tear it or bruise it like I did last December. Just gonna take it easy & stretch the hell out of it! The good thing is that it's feeling MUCH better today & I can walk & run slow!

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Bill,

It's great to hear nothing serious occurred with your hammie.....sounds like you've got a great recovery routine going.

Take care and ROCK ON!

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[B][COLOR="Red"]HAPPY FATHER'S DAY, ALL!!! [/COLOR][/B]Have an awesome day!

Thanks Pat.

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Great work Stephen & Deb

6/18 WU
1:00 jump rope
4 squat stretch
8 backward lunge
12 pushup
1:00 jump rope
15 air squat
2x20 GHD back ext
2x20 GHD situp
2x10 ring dip
2x10 pullup
WOD 5 rounds
400m row
15 O/H squat @ 65#
15:36

6/19 bike eight 8 mile to box
WU 115# Grace
4:18
Post
3 rounds 15 GHD situps
5 pullup
15 K2E
bike 8 mile back

m/55/176/ CrossFitChesterton

Happy Fathers day everyone

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6/19 Workout

Worked with Becky at Sergei's bootcamp in Manning Park. Four rounds of 5 minutes on, 1 minute off; lots of Bosu ball work, kettlebells, dumbbell squat clean and jerks.

6/21 WOD

6-1, 5-2, 4-3, 3-4, 2-5, 1-6
Clean and Jerks (165#/115#)
Muscle Ups

Substituted 135# C&J and 2 Burpee Pull-Ups for every Muscle Up: 20:35.

Wanted to do 145# on C&J, but wasn't able to move it well at all. Dropped to 135#, and still had too many missed reps. On C&J, just three things to remember: 1. Get elbows around [I]fast[/I]. 2. Get elbows around [B][I]fast[/I][/B]. 3. Get elbows around [B][I][U]fast[/U][/I][/B]! I'm definitely lifting bar high enough, I just need to get under it quicker!

The Claw

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[B]6-21-10[/B]

WU: Kane squats/dips/20# WB shots/reverse hypers/pullups/pass throughs/OH lunges

[B]Strength Work[/B]:
Back Squat
65x10/95x10
135x5/175x5
185x3
195x3
205x3
215x3
225x[COLOR="Red"]F[/COLOR]
Frustrating loss of strength which I attribute to my 60 day Paleo effort (~kcal intake 2200-2400 per day with 1gm of protein per lb of BW...about 180-185 gms protein per day.) I'm thinking I need to eat more kcal...mebbe 3000 a day?

[B]WOD[/B]: 4 RFT of:
400m C2
5 DH pullups
10 burpees
16:35

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[I][B]100621 MONDAY

"Share the Pain week" at CrossFit Sonora.

CF Sonora Warm-up:
[/B][/I]
Did additional DU practice (15:00 total approx. over the course of the morning) - couldn't do better than 3 in a row.....RATS!

[I][B]WOD: Death by Body Weight.[/B] With a continuously running clock, do 1 pull-up, 1 push-up, and one box jump (or sub a step-up) the first minutes, do 2 pull-ups/push-ups/box jumps the second, and so on until failure to complete the round. Total the number of rounds + completed reps.
[/I][B]SCORE = 10 rounds even [/B]

[I][B]Strength work:
[/B][/I]Push-ups on parallettes
2 X 10 reps, then
3 X 10 (feet on box)

Full ROM Ring Pull-ups (no false grip - - hands kept slipping out...)
3, 3, 3, 3, 3.

Air squats:
4 X 25

Burpee Challenge Day 21 (21 burpees plus yesterday's 20) - 41 total.

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So Jim, what was it that you said about the C&J?

Stephen nice going on the burpees. Today work out had burpees. In separate sets I can not do 10 without taking a break. Slow going on getting better on these. And yet, they are so simple!:shrug:

Monday 100621

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.
Substituted bars at different weights(6,6,9,12,35). 15 burpees per round.
completed in 18:48. Knees were a few inches off the ground on ea. lunge. (a work in progress).

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[B]06.21.2010-Monday
[/B]
Warmup: Run 400m, squats, pushups, et al shoulder mobility & stretch

[B]WOD:[/B]
For time:
21-18-15-12-9-6-3
front squats - 135# (85#)
push-ups
[B]12:58 85#[/B] Did this last summer, much better this time.

Run 400m
Shoulder work
3x5 front squat (just practicing ROM & rack)

[B]STRENGTH:[/B]
Hang Clean 3x5x85# (75%)

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"Helen"
3 Rounds For Time:
400 M Run
21 KB Swings (1.5/1)
12 Pull Ups

11:19 as Rx'd. Wanted to beat 11:30, and was pleased I did so. I have been waiting for this WOD for a long time! First time I've ever done it. Surprisingly, the pull-ups were the bottleneck for me. Couldn't string together 12 even on the first round. On the other hand, did 21 KB swings straight on first two rounds, and split them in half on third round. Unfortunately, my reps were less than perfect, as I bent my arms on the swings (although I was good about getting the bell overhead and head through my arms on most of the reps) and the pull-ups were less than 100% chin over bar. All in all, though, I'm very pleased with this effort.

Big props to Brett who SMOKED this one with an 8:59!

The Claw