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[I][B]090524 SUNDAY / Day-2 of Gymnastics Cert:

[/B][/I]I learned tons more stuff today - - more hands-on training.

I have never learned or possessed body awareness and this certification really taught me about it. I came away with the ability to (at least with help/spotters) get into handstand positions both on the floor and parallettes. I also know where I need to work to develop more functional strength for muscle ups, handstand push-ups, and flexibility in my shoulders.

I heartily recommend this cert to anyone, including those who will use it only for self advancement in CrossFit and not become instructors or trainers. Simply AWESOME!

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Today - 05/26/09
6AM group workout on the North Shore

WU:
jumping jacks
front-to-backs
air squats
short run along river

[B]WOD (in rain)[/B]:
3X10 burpee box jumps (miserable, miserable miserable)
3X10 burpee lateral jumps
3X10 burpee front and back jumps
3X10 squat jumps with a 30-second hold at the bottom of the squat after #10 (screamingly miserable - I actually did scream during the holds on the last two rounds)

We did something after the squat jumps but I can't remember what.

I was sore from the 400m lunge walk yesterday so the squat jumps were the absolute worst things I've done in a long time. The absolute worst.

[B]Mark and Pat[/B] - nice CFT!
[B]Charlie[/B] - I'm doing the vegetable garden thing too. Yesterday, in your honor, I planted :broc:!!
[B]Christin[/B] - I took your advice on the wine yesterday. Very helpful indeed.

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Terry, Congrats to your son upon his graduation. It is a great feeling to see one of your own finish school. I have two done and two in process.

Today
I Ran 5K
My time: 27:10

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Howdy All,
There's just no keeping up with this crowd. So, yesterday after the wife took the kids to WalMart I crutched out to the backyard and did 5 deadhang pullups just to make sure I hadn't totally lost all my UBS. I think I could have grunted out a couple more but didn't want to chance losing my grip and crash to the gound on the owwie knee. I'm thinking I might be able to get on the abmat and maybe the bike trainer (one legged spinning is actually an accepted pedal drill) in a day or two. And soon as the doc gives me the green light I'm headed for the pool...evidently I gotta wait for sutures to heal or something silly like that.

I really try not to check in with the forum too often because you guys are making me feel like I pulled up short on a race. Though I do enjoy [B]Charlie's[/B] discourse on the low quality of Lowes employees, [B]Stephen's[/B] rundown on the gymnastics cert, [B]Diane's[/B] vacay, wine habits and killer lower body WODs and of course [B]Terry's[/B] consistant progress and standard setting. Feels a bit like family.

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Scott,

Glad to hear you're chomping at the bit to get going. Just don't break the doc's good work. That tends to annoy them a bit. We are just starting an operational readiness exercise this week in prep for an inspection in Sep. You know, that's where you pretend doing stuff you would never actually do in war. Won't miss those when I retire. Probably one of your favorites too. Get better soon.

Diane ,

I am jealous of your trip. Usually this time of year my wife and I head off to the Teton's, but my work schedule put a big dent in our plans. Glad you had a good time.

Terry, Mark,

Nice run times. I am going to take a down day today, just because one, I am a whimp, and two, I am still whipped from my Memorial weekend work. That and it is raining today. So no run, but no garden work either. Going to try that run tomorrow.

BTW, I have no plans to plant :broc: in my garden.

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Scott, I feel for you, it sucks to down but don't over do it, I always enjoy your comments and its nice to see you are getting around.

Diane, WOD in the rain...nice job...bet the box jumps get tricky when its wet.

Charlie, Your not wimpy..just old and wise.

Mark, nice job on the run. I have 4 too, 2 more to get through college.

WOD 5-26-09
Barbara
24:45 RX'd (tied my PR..damn exact same time)

First Round was unbroken, stop watch dropped and lost the time. 3:40 was a conservative guess, since last time I did first round in 3:56 and pullups and pushups were not unbroken. First round felt really good, flew through the pull ups, the heat killed me in the middle of the WOD. Plan to kill this one next time and do it in the am.

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My wife and I drove to LA today. My only work out was to put my older grand son (40 lb. 3 and a half year old)on my shoulders and walk up a half mile hill above his house in Sherman Oaks. Staying down in Venice Beach. As I recall there's a set of rings and pull up bars by the beach. Have to make up a few body weight WOD's for the next few days. Temps here are in the mid-70's. Thought it might be beach weather. back in Phoenix it has been beach weather for a while. Oh well. It's great to be by the ocean for a few days.

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5/26/09
WU 20 10 10 knees to elbow
KB swings 21 15
jump rope
walking lunges

20 min of 10 thrusters @ 65 lb 10 PU
3 PU shy of 8 rounds

m/54/184 :D

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Today - 05/27/09
6AM group workout on the North Shore

WU:
Short run along the river
Jumping jacks
Front to backs
Air squats

[B]WOD Part 1[/B]
Sprint down hill and up before each round of dips and push-ups
(I substituted a park bench jump-up thing due to tendon problem associated with sprinting)
1-2-3-4-5-6-7-8-9-10 dips and push-ups

Finished 2nd to last. Repeated the 9 and 10 round with the woman who was finishing last so that she wouldn't be doing them by herself.

[B]WOD Part 2[/B]
3 rounds:
Kettlebell swing broad jumps (deceivingly hard but very fun)
10 KB high-pulls
lunge walk back to where you started the broad jumps
10 burpees

Poured sweat on this one and finished with a face as red as a beet, but I enjoyed this much more than that monstrosity from yesterday.

[B]Scott[/B] - I think only CrossFitters have stories that involve both crutches and pull-ups! :crutch00: I could just picture you in the back yard. Don't do anything crazy on that knee though.
[B]Charlie[/B] - My favorite hike of all time is the Cascade Canyon in the Tetons. We hope to go back one day.
[B]Mark[/B] - Your run times are always good. If I could keep up, I would love to run with you some day. Also, good to finally see something on Breck on the CrossFit games page. I'll be rooting for him in July!

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When I said I'd run today....scratch that. Still raining... a lot and I got a call in the middle of the night to come in to fly and I won't get home until about 3 AM. And of course, the wx is not supposed to impove until after I get to work. Keep up the good fight.

Did change my mind about planting broccoli.
:broc::broc::broc:

And a pepper or two

:pepper::pepper: