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[quote=Mark Ervi;511985]CFWUx3 w/assisted dips and 5 minutes on treadmill

Did modified version of main site WOD
I did 5 rounds of
25 dumbell swings w/45lb. dumbbell
25 sit-ups on the floor
25 back extensions
25 KTE

My time: 39:09 (Same WOD Took me 46:16 in May 2008 w/40lb. dumbell on the swings. The KTE's kill me)[/quote]

Wow, Mark! A 7 + minute PR. WOOT WOOT! :pepper::pepper:

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Today, I did CFWUx3 w/assisted dips and w/5 mins. running on treadmill

I did
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

My loads
95-105-115-105-105
105-105-105-105-105
100-100-100-100-100

May have re-injured my groin slightly on one of the push press, but was able to continue.

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[quote=Mark Ervi;512896]Today, I did CFWUx3 w/assisted dips and w/5 mins. running on treadmill

I did
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

My loads
95-105-115-105-105
105-105-105-105-105
100-100-100-100-100

May have re-injured my groin slightly on one of the push press, but was able to continue.[/quote]

Nice work, Mark! Glad the injury didn't sideline you! Take care!

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[I][B]FRIDAY 090206

Warm-up
Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 mi / HR 100
[B]CFWU X 2. [/B]Plus shoulder dislocates, body circles, trunk rotations all 10 X 2.
Resumed full ROM GHD sit-ups, but did them [U]very slowly[/U]. Increased push-ups reps to 15.
[B]Jump Rope Singles. 100 X 1. DU practice - [/B]BLAH. Got one DU and then got sidetracked. Didn't concentrate well today.

[B]WOD: From Main Page:
Shoulder Press 1,1,1,1,1.
Push Press 3,3,3,3,3.
Push Jerk 5,5,5,5,5.
Post Loads.
Warm-up:
45# X 15, 65# X 10
SP: 95#
105#
115#
125# [/B](Felt strong)
[B]135# (F)
130# (F)[/B]-almost got this! Could not lock it out.
[B]PP: 105# X 3
105# x 3
115# X 3
125# X 3
130# X 1 (F2, F3). RATS! (Old PR was 135 X 2 on 12/29/08).
[/B]Didn't get to Push Jerks - - ran into an old friend and gabbed away my WO time...:icon_spee Obviously lost my focus today!

Also did (in between reps/sets of other WO):
[B]GTG Pull-ups 4, 4, 3 (kipped)
Lat Pull downs 100# X 5; 115# X 4 (with strict form).[/B][/I]

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[I][B]SATURDAY 090207

Got to work out at CrossFit Excel (Escalon, CA) today!

Warm-up
400m run
3 X of:
15 Goblet Squats (2 X 35#, 1 X 70#)
15 Kb Swings 35#
15 Wall Ball Slams 15#
100 Jump Rope Singles
[/B]This warm-up left me winded. I need to do more of these - - really WAS warmed up after this.

[B]WOD: Repeat of WOD 090206, this time with a trainer helping me!
Shoulder Press 1, 1, 1, 1, 1.
Push Press 3, 3, 3, 3, 3.
Push Jerk 5, 5, 5, 5, 5.
WU w/PVC X 15
SPs: 65#, 85#, 105#, 115#, 125# (F) 115#
PPs: 105#, 115#, 125#, 135# X 2 (F3), [COLOR=Red]145# X 2 PR! [COLOR=Black](F3).
PJs: 65#, 65#, 65#, 75#, 75# [/COLOR][/COLOR][/B][COLOR=Red][COLOR=Black](My form on these was poor and really suffered under additional weight, so I worked on form with light weights and hit about 30 percent on correctness....going to keep working on these).

All in all, a great workout and a privilege to hang out with Nick Hobby and the CF Excel crew...[/COLOR][/COLOR][/I]

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Nice Job today Steve!

I did the same WOD today with Steve. It was alot of fun.

SATURDAY 090207

Shoulder Press 1, 1, 1, 1, 1.
Push Press 3, 3, 3, 3, 3.
Push Jerk 5, 5, 5, 5, 5.

SPs: 115#, 115#, 125#, 125#, 125#
PPs: 115#, 115#, 135#, 125#, 125#
PJs: 95#, 115#, 115#, 135#, 135#
I need to work more on my push jerk form.

Also did a few pull-ups after helping install a new Rogue pull-up system at our affiliate's gym. Check it out.

[IMG]http://home.comcast.net/~tdickman/pullups.jpg[/IMG]

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Terry, that pull-up system looks great.

Today I did “Badger” modified
3 Rounds for time of:
30 Squat cleans 75 lbs 1st round and 65 lbs rounds 2 & 3
30 Pull-ups (all assisted, except 10)
800 Meter run
I screwed up and did the run first each round.
Time: 1 hr. 45 secs.

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[I][B]SUNDAY 090208

REST DAY.
[/B]
Took the day off. REALLY needed it.

Know I got my press form down correctly, at least on some of my lifts yesterday. Caught my nose on a push press and hit it so hard, I thought I'd broken it! Sure is swollen today......

Before that, broke my jump rope trying to do double unders......:shrug:

Mark,

Sounds like you did a heck of a workout! Great Job!

Terry,

Boy did that pullup system come together nicely. Great photo you posted too!
[/I]

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Hey Diane,

Haven't heard from you for a couple of days - - hope all is well and your lats are doing better. Best wishes!

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Thanks, Stephen. I have rested completely since the problem last Tuesday. I feel ready to row tonight.