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12/29/09

Back much better, but still a touch wonky/stiff and I'm protecting it until the weekend. Limits what I can do

WARMUP—
1/2 mile run (good pace)
20 pushups
10 band pullups
25 flutter kicks (4 count)

STRENGTH—
Dead hang pullups (no band, box or kip)
3-3-3-3-3-3

MetCon—
8 round Tabata on bike trainer (max. intensity)

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CFCWU
WOD
5 rounds
15 hang clean @ 115#
10 35# each arm KB push jerk
5 squat jump
13:07

m/55/180 CrossFitChesterton
welcome Wade and Paul

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Tuesday

[B]Warmup[/B], whatever

[B]Strength[/B]. Back Squat 1x20 at 165# (PR)
[B]
WOD[/B]
Power cleans and jerks on the minute, 2x each minute
5 burpee penalty for bad form.

Rounds 1-10 115#, Rounds 11-15 125#, Had more in me. Could have scaled up more.

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worked out at home today. 30 minutes of stationary cycling.

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100 pull-ups for time. 10:55

This is over two minutes worse than my previous effort, but my previous effort included lots of less than legit pull-ups; this time, almost all of them were legit. :)

Used a narrower bar which I thought would be easier, but the bar spun somewhat, which was not easier.

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[QUOTE=Jim Cordes;717117]100 pull-ups for time. 10:55

This is over two minutes worse than my previous effort, but my previous effort included lots of less than legit pull-ups; this time, almost all of them were legit. :)
[/QUOTE]

Jim, That's awesome, man.

By contrast, I was doing sets of [B]3[/B] dead hang pullups as my strength routine last night (and I'm sore today from them).

Were those kipping or dead hang? Both?

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I so want kipping pullups by my birthday in April. I think it could happen. I'm still using three bands, but they're getting quite a bit easier and the kip seems to be evolving naturally. I hope.

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[QUOTE=John Jaeckel;717137]Jim, That's awesome, man.

By contrast, I was doing sets of [B]3[/B] dead hang pullups as my strength routine last night (and I'm sore today from them).

Were those kipping or dead hang? Both?[/QUOTE]

Kipping. Started with 16 consecutive, then deteriorated to 3 to 5 between rests at the end.

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[QUOTE=Diane Mahoney;717140]I so want kipping pullups by my birthday in April. I think it could happen. I'm still using three bands, but they're getting quite a bit easier and the kip seems to be evolving naturally. I hope.[/QUOTE]

Me, too. Big problem for me is I am really inflexible through my shoulders so I have a hard time getting much out of that forward push, before the kip up. But honestly, it's one thing in the CF repertoire I just haven't worked on much.

Jim, kipping or not, that's impressive, man.

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I'm with you guys on the kipping. Too many shoudler issue. Pull ups are easier straight up and down. I am working on a kip the comes into play as I pull up and raise my legs somewhat---I can then generate some momentum by forcefully lowering my legs and enhance the speed from the middle to end of the pull up.

The main site was on a rest day. I had time over the weekend to watch a bunch of training videos on POSE and Chi running. So after my usual warm up, I did the POSE training exercises and then went to a treadmill to practice. Did a few two minute runs at 3.o speed.

As a workout, I did 8 minute Tabata Pose running with the treadmill at 4.5. This running has a different sensation. The stride length and posture are different from the way I used to run. HOWEVER, no knee pain!:run::run::pepper: