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This weekend I also participated in two days off. Must have needed it as I wasn't in much turmoil about not going to the gym. Enjoyed a visit with my sister in law who is legislative aide to a congressman. It was a fun visit.

Today I did "Ryan" : 7 muscle up and 21 burpees for 5 rounds. I did 5 muscle ups from kneeling position and 10 burpees for 5 rounds. This took 16:13.

Towards the end, the kneeling m.u. started to become a jumping m.u.

I'm still looking around the globo to see were I can hang the rings so they are overhead and I can hang from them. There's a midline bar on the power cage. The bars may be too wide though. anyone with thoughts? Getting the rings higher up on the single bar that I use now will pose a problem of banging my head on the cross bar.

Is there any benefit to doing m.u.'s on a chinning bar?

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3 rounds of the CrossFit warm-up. (we ALWAYS perform 3rds. of the CF WU)

'Ryan'-rx'd- 21:57- all burpees unbroken.
1st round of MU's unbroken.
2nd- 5 +2
3rd-3+2+1+1
4th-2+2+2+1
5th-1+2+1+1+1+1

Stephen-you will hit a 20 round Cindy as you continue. As I commented in my PM with you, my 1st Cindy in 2005 was 10 rounds and I was crushed. My best in 2008 (prior to total knee replacement) was 32. A HUGE difference between the 1st and the best was during the 1st I weighed 186 and now I weigh around 160.

At 186 it was impossible to perform a muscle up. I got my first one in April 2007. Now I am doing '30 for time' and 35 in today's workout.

This is after a couple of years of CrossFitting.

I am soooo very thankful (thank you, GOD!) to have not experienced any CrossFit induced injuries! I've taken it sloooooooowwwwwww! I always warm-up.

You will get there!

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Today's WOD

DB DL
DB Thrusters
Farmer's walk 50 feet after each round
#30 DB

15/3, 12/6, 9/9, 6/9, 3/15 7:00

The bad news, I had the slowest time
The good news, I had the most weight

Completed with some pull up work. Doing some every day.

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CFC WU

DL work 5 sets of five
work done very slowy
5X285#
5X305#
5X305#
5X325#
5X305#

WOD 5 burpees 100m run/w 45#
10 burpees 100m run/w 45#
15 burpees 100m run/w 45#
20 burpees 100m run/w 45#
time 8:10

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[B]2009 08 17[/B]

WU: 1000m row

[B]Front Squat 1-1-1-1-1-1-1[/B]
WU: 2 X bar X 5, 75 X 5, 95 X 3, 115 X 3, 135 X 2
Working:
[B]1[/B] - 205
[B]2[/B] - 220
[B]3[/B] - 230 (f)
[B]4[/B] - 225 (f)
[B]5[/B] - 210
[B]6[/B] - 215
[B]7[/B] - 225

[B]AMRAP in 10 min
7 ring dips
21 burpees [/B]
Slight mod of "Ryan", the main sight WOD from yesterday. Most of the ring dips were jumping style.

[B]Result:[/B] 3 rnds + 7 rd’s + 4 burpees

[B]Scott[/B]…when my boys were that age, we called that particular set of adventures “The Disease a Week Club”. BTW, whatever maturity anyone’s kids have attained by age two…that’s it. As good as it gets. Hope your kids get better soon.

[B]Deb[/B]…I really like the sound of that front squat/push-up WOD. I’ll save it for a rainy day.

[B]Pat[/B]…is it possible to put a bar on top of the cage so you can hang your rings to the proper width?

[B]Jay[/B]…calculate the work you did with just (neglect your bw) the db’s if you want to compare your performance to others. Factor in work done in moving your body for a better comparison.

[B]Anyone working on pull-ups[/B]…I have permanent damage to some of the nerves that innervate my triceps. As a result, my tri’s are partially atrophied. Some things a weirdly torture for me…e.g. push-ups. [B]BUT[/B], I persisted and now I do fairly well with pull-ups.

[B]Burpee Broccoli[/B]:broc::broc::broc::broc::broc:

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Skip, thanks for posting that info. It's nice to see you were once human :), but it is really cool to see how well you can progress at our age as long as you stick with it. I am finding diet to be the biggest factor that changes body composition and also the effect it has on performance. I read a lot of what the younger Crossitters do for diets and I am never surprised that some of the young fire breathers don't do much. It would be interesting to hear what things in your diet have helped you get where you are. I started out in Dec 2008 weighing about 230 lbs, today I weigh 190-195 depending on the day (I don't weigh much anymore), I feel great, I doubt I could get much lighter. I am doing Paleo /Zone now...but sometimes feel to hungry. I tried going just Paleo but added about 10lbs and felt a little fatter around the waist, soon as I went back to Zona and 16 blocks a day (just paleo) I dropped back to 190 and felt better. I did my first two muscle ups at my L1 cert, but haven't worked on them much since, they really bother my shoulder (had surgery on both), I hope to be able to rx and complete the 30 MU WOD for time some day. Looking forward to your reply

[B]Monday 090817[/B]
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

129 DU, 173 SU - 302 total, quad started hurting again on second set of DU's but was able to finish.

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Thanks for the question, Terry.
Absolutely, nutrition is #1! We talk about nutrition at our facility's every day. I am a 'zoner' and have been zoning since 2006. At first I 'kinda-sorta' zoned. Then I read the book, Enter the Zone and that was my turning point. I went 100% zone and I watched my performance go up and my body fat go down. I began doing zone seminars for our members and we observed a 'wave' of success.

All of our trainers MUST BE zoners. They were all members before we approached them about becoming trainers and they were already successful at zoning.

One of our Whidbey Island trainer's, Chad Hamm, recently attended the CF nutrition cert and presented seminars at both clubs 2 weeks ago. He introduced Paleo zone. Some of us are trying it. I like it....it's still the zone.

I have arthritis so I eliminated grains (I love cereals, but none for 2 years) per Robb Wolfe's suggestion. My arthritis discomfort diminished when I eliminated grains.

I do not get hungry since I started zoning. I love it!

I also drink at least a galloon of water every day! That's all I drink is water.I also take supps. I've taken a lot of supps through the years and I discovered a company who's products I enjoy and I feel a difference. I also endorse their products. (Coach Burgener is also an endorser of their products)

Zone, water and good supps. That's it! Oh yeah....CrossFit, baby! Look good naked even when you are old!!:kicking0::pepper::rofl::broc:

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[I][B]090817 - Monday Evening

[/B]Assisted the instructor with cross training class at globo. Lots of great fun and intensity! Then....

[B]Double Under Practice: [/B][/I]About 5:00. Chained three in a row twice. Plenty of unchained doubles.....[I]

[B]August Tabata Challenge:
[/B][/I][B]BTB Tabata Squats.
[/B]16/16/16/13/9/11/10/11 = 102 (9 by strict Tabata scoring). [I]These hurt - - plain and simple. Not complaining; just relating facts![/I]

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[B]Skip,

[/B]Thanks for the additional, valuable information and encouragement! I guess it's simple - - I just need to clean up my Zone diet and forge ahead. I haven't had a chance to do much training yet with our affiliate (I'm am one of four trainers for CF Sonora) and if I'm going to do it, I should do it completely - - nutrition included.

And you are right - - I guess I've been working right up to the ragged edge of injury and progress on some workouts. Gonna change that immediately. Scaling "Ryan" today was a good thing, though the burpees seriously sucked. Lots of broken reps.....As for the 20 round + Cindy; I just have to develop some endurance. I got a reminder of that today with the burpees and believe they may be a good way to work at increasing sustained power output.

[B]Terry,

[/B]It's awesome to read about how far you've come with your nutrition, weight loss, and performance. I'm looking forward to popping down there on a Saturday and getting in some work with you! Great job on the DU/Situp WOD today!

[B]Charlie,

[/B]Nice work on the modded "Ryan" WOD - - like your manner of scaling it. Great FS work too! I definitely identified with the burpee broccoli today - - even ate some with dinner (Sorry Brad!). BTW, interesting to hear about your issue with nerve damage and partially atrophied triceps.....awesome that you don't let that slow you down at all! :notworth::pepper:

[B]John B.,

[/B]Solid DL work and burpee/running!

[B]Jay,

[/B]Great effort and awesome job! The thing that's nice about CF is that, while it's nice to occasionally blow your competition out of the water, you are also competing against yourself. Remember this (another of the many, many) CrossFit maxims......."It never gets any easier - - you just get stronger and faster!"

[B]Pat,

[/B]Sweet job on "Ryan!" I have to stop making excuses and set aside some money to buy a set of rings. Tried some progressions on the Smith Machine bar today - - just is not the same. I can personally tell you that I think doing a bar muscle up is more difficult than using rings - - at least the progressions are. I can't give you any suggestions on where to hang your rings. At our globo, the power cage presents the same problem unless one is just doing progressions, where they will not get up high enough to hit the crossbar. We have the luxury of having a basketball court right next to the weight room. The backstop support posts have enough of a horizontal portion of support that we can hang rings from them - - plenty of overhead clearance there.

[B]Diane D.,

[/B]Loved your amusing account of how the TV segment went down - - I bet some of the viewers choked on their Frosted Flakes watching the intensity of your workout........

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Gee its amazing how much stuff you guys fit in

[B]Skip -[/B]
Ryan looks VERY tough...

Hope for my Cindy! My last one was my first Rx and I only got 14+ something...

[B]Charles - [/B]Seems like a lot of us are working on pullups!!

[B]terry and skip[/B] Im on day 17 of a Paleo challenge. I never realized I was eating the zone diet (except I separated my fats out), then I started Crossfitting in April. I seem to be doing a little better, im not sure if its the diet or just 4 months behind me. My biggest concern with the Paleo is trying to get 2500 calories a day. My fat is always 30-40% of my calories... Not sure if that's the norm. May I ask what supps are those?

[B]Steve and Diane[/B] and a lot of other posters - your workouts make me tired just reading them!!

this am - 90 burpees....(day 90 of 100 day challenge; overuse syndrome is beginning to set in - 10 more days!!)