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[B]Jay[/B]- You know my diet...I just count the points !

[B]Stephen L.[/B]- Be careful with that hip pain.

8/6/09- True Rest Day- Nothing, nada, none. Just rest.

8/7/09
Row 15 min.- 3838m

DL
135 x10
225x5
315x3x5

Press
45x10
95x5
135x3x5
(So of course our box is going to Crossfit Total tomorrow...S-it !)

WOD
5 rounds (Not for time)
25 Knee to elbow (Subbed Abmat sit ups, unanchored)
25 KB swings (Did single arm with 35#, transfer hands w/ each swing)
25 Russian Twists w/ 25# KB

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[U]WU[/U] - 3x last weeks (1:15 plank)

[U]WOD[/U]

Test for max KBS (35#)

Every minute on the minute do an increasing number of reps starting at one. The WOD is over when the maximum KBS to be done in one minute without putting the KB down cannot be performed.

Score: 18
(171 swings)

A few 30 sec. samson stretches and other hip flexor stretches.

Going to eat a salad now.

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Steve,

Hope that the hip is feeling better.

I really thank you for the idea regarding tabada BW Squats. I will add this soon, and I mean very soon.

Pointing different types of training/conditioning concepts out is what I like about this Board, as it causes one to see the whole forest and not the tree. And sometimes when needed the tree.

TR

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What exactly is metcon? I know the answer is here somewhere!

I haven't skiied in years, John. It's a lot more fun to do during the week than on the crowded weekends. Maybe I'll get up there a time or two this coming season. I'm a little squeamish after a friend of mine skiied into a tree a couple of years ago. I'm pretty much a big scardy cat. I am afraid of water and box jumps.

Rest day is terrific!

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[B]Diane[/B] - Mancini's!! Whenever I see a Mancini's bread truck, I have to run the other direction. I haven't had white bread in my mouth in over 2 1/2 years but just smelling fresh Mancini's could do me in.
[B]
Linda[/B] - Nice KBS!

[B]John[/B] - Can't wait to see what your CFT is today
[B]
Stephen[/B] - Be careful! Don't do anything that might exacerbate the problem. Keeping my fingers crossed for you.

Today - 08/07/09
11:AM workout in the gym with Bill

WU - stretching, run to gym, row 500m (some nimrod put the damper back on 10 and the lever is broken off so you can't easily move it down :ranting2: )

My workout was a bunch of things in rapid succession so I might not remember everything:

90 sec sit-ups: 67
2 min jumping jacks: 162
60 sec sit-ups: 52
60 sec jumping jacks: 95
40 sec sit-ups: 37

2 x
lateral dumbbell swings, #20 1 minute (very easy, don't remember the counts)
dumbbell push presses, 25#, 1 minute (too heavy for my left side, had to switch to #15 to make it through the round), 22 then 18

Regular dumbbell swings - don't remember the details

More frustrating pull-up work. I think I'm actually getting worse! :bonk::bonk::bonk:

Ran backwards up the hill to home. My speed on the backwards run has improved dramatically because I now know where all of the manhole covers and other obstacles are and can avoid them without turning around.

Rest day tomorrow. After 5 days on, I need it!

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[B]2009 08 07[/B]

Sore all over from yesterday’s power cleans.

WU: 5 min on the elliptical.

Heel pretty sore today so today I did:

[B]Bench Press[/B]
WU: barx5, 65x5, 95x3, 115x2, 135x1
Working: 160X5, 165X5, 170X5 (5RM pr)

[B]Weighted Chin Ups[/B] – static (no kip)
4 X body wt (BW)
4 X BW + 10
2 X BW + 15
1 X BW + 25

[B]Bench Press[/B] (high rep)
115 X 15-12-9 (planned) / did 15-12-8 (could not lock out the last rep)

[B]Weighted Chin Ups Broccoli[/B]
:broc::broc::broc::broc::broc:

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Charlie - Those chin-up broccoli are taunting me!!

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Thanks for the info on Met-Con. I guess I'm a Met-Con type of guy.

I'm trying to integrate the Zone diet into what I am doing now. I was starting off good today when someone here in the office gave my a great piece of birthday cake. I completley forgot everything.

Today's WOD

Tabata

Dips - Pullups-Situps - Push ups - Squats - Knees to chest.

I do this assisted. Someday without. I can't keep track of reps and time very well so I did it for 20 minutes.

Tomorrow I through the metal around.

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[I][B]090807 FRIDAY

[/B]Back felt much better this morning.......

[B]Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding Warm-up - [/B]Modified. GHD situps to 20 X 2.
[B]Stretching: [/B]About 15:00 - specific to back and posterior chain.

[I][B]WOD: "NATE" (Courtesy of CF Sonora - - thanks guys!).
[/B][/I][B]AMRAP in 20:00 of
2 X Muscle-ups
4 X HSPU
8 X 2 pood Kb swings (70# Db)
[I][COLOR=Navy]I subbed......
2 X pull-ups + 2 X dips
4 X HSPU (against wall - - not quite full ROM)
8 X 1.5 pood (55#) Db
[/COLOR][/I][COLOR=Navy][COLOR=Black]TOTALS = 15 rounds. [/COLOR][/COLOR][/B][COLOR=Navy][COLOR=Black][I]This was my first time doing "NATE."

[B]August Tabata Challenge: Week 1, Day 5.
Tabata Bench Presses @ 75#
[U]20 seconds "on", 10 seconds "off"/rest for 8 cycles - - 4:00 mnutes.
[/U][/B][/I][B]Got 4 cycles - - - right arm/pec started cramping badly in fourth cycle.
16/15/10/4....
Dropped weight to 65#, tried to continue. 1 cycle at 10 reps and cramped again. DNF.[/B][/COLOR][/COLOR]

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a whole lotta Tabata goin' on. Haven't see one on the main site for a while so I guess one's coming. Holding at the bottom of a squat is really difficult for me---so I did some today.

The workout was from yesterday: 3RFT 21 L-Pull Ups, 15' rope climb. Subbed a knee up and used a tricept bar for 15 side to side pull ups. I could not hold the towel (ah yes! one more skill to work on!:p) to pull myself up. I finished this in 9:11.

I finished off the work out with 5 X 5 BS (185#) while holding the bottom position for a few seconds--just long enough to take the "bounce" out of the movement.