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[quote=Charles Pyke;603102]Steve,

About flying...I grousing on a bad day. Should have kept my mouth shut. That's one of the reasons why I've never been promoted above my current rank...I tend to state my opinion or the obvious, no holds barred. It was just a tough day flying. Plus, I had a copilot who does some things well and a lot of other things not so well. I've instructed this individual on several occasions and don't seem to be getting anywhere. Sorry to all for the attitude.[/quote]

Charlie,

No apologies necessary......While I don't have over 100 hours PIC, I do know the importance of good team work in the cockpit environment and not knowing how a crew member (would) respond(s) under different conditions is frustrating at the least and downright dangerous at the other end of the spectrum. Gotta be a lot worse through a long day at the controls.......

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[quote=Pat Quigley;603233]this was a short tough work out given yesterday's demands.

Bench Pull Ups
10 20
9 17
9 12
7 12
5 10

Benches were done at 225 lbs. without a spotter. Around the 4th set, I stopped the decline at parallel---too many injuries to rotators in the past when my bench drops below that point. After two days of this heavy lifting, I think I'll take a hike tomorrow.[/quote]

Killer job on today's WOD, Pat - - especially the pull-ups! Yeah - - I second the rest day!

[quote=John Burch;603328]
Today Helen
3 rounds of
run 400 M
21 KBs @ 35#
12 PU
time 12:34[/quote]

Sweet "Helen", John - - great time!

[quote=Scott Allen Hanson;603363][B]J[/B]
[B]Steve,[/B]

That's a huge volume of DL's. I'd be sore for a week!

[B]06/06/2009[/B]

Run 800, 40 "L" pullups; Run 800, 40 strict pullups; Run 800, 40 kipping pullups.

24:40

The "L" pullups were tough; only held the "L" for multiple reps (5 at a time) for first 20. After that, it was more of a kip to L for singles. The strict pullups were also tough after all the L's. Runs 2 and 3 with the dog. She looked so forlorn waiting at the fence as I left for the first run, I caved and took her with me. I don't think she really slowed me down at all.[/quote]

Thanks, Scott!

You did a super job on the 800/L-pull-up WOD. That one looks hard, to say the least. Did your dog speed you up? :D

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[B]2009 06 06[/B]

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

[B]WU:[/B] 1500m row @ an “aggressive” mod-effort pace - 6:12.7 w/2:04.2/500m pace

BP WU: barX10, 75X5, 95X3, 115X3, 135X2

BP wt scaled to 150lbs, ~65% BW
Pull Ups scaled by light band assist

[B]Rnd - BP/PU[/B]
1 - 8/14
2 - 10/15
3 - 10/17
4 - 11/20
5 - 9/15

Did this WOD while washing the car. Due part of the WOD, wash part of the car, etc. Took a while to complete both. Since rest intervals btwn efforts were not specified I took my sweet time. Pull ups did make my hands hurt since my calluses were water logged.

Actually, seems that grip strength was the limiting factor on the pull ups or I could have done more. Would think that if I can do up to 20 pull ups with the light band I would be able to do more than one or two regular PU’s, but I can’t. Quite frustrating.

Finished w/ hamstring PNF stretches.

:broc::pepper::broc::pepper::broc: growing in my garden!!!!

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[QUOTE=Stephen R. Lampl;603390]
Thanks, Scott!

You did a super job on the 800/L-pull-up WOD. That one looks hard, to say the least. Did your dog speed you up? :D[/QUOTE]

Thanks back at you Steve. I think she did speed me up. She was downright sprightly. I wish I could make running look that easy! Shouldn't be too surprising to me since she can out-run a frisbee over 50-75 yards.

Great job on the Lynne PR! Nice to increase both the BP's and the pullups. Also, stringing the DU's! Good day. I practiced those today as well. I might have strung two together once (I think), but I'm really stuck in the single-dbl-single-dbl rut. My mind just can't seem to make the second consecutive double without a jump that is way too high.

Have a great rest day.

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CFWUx3 w/assisted dips
Ran 6 mins. On treadmill

Did modified Crossfit Jenks WOD
Ran 1 mile
30 thrusters w/30 lbs.
15 C&J w/100lbs.
Ran 800 meters
20 thrusters w/30 lbs.
10 C&J w/100lbs.
Ran 400 meters
10 thrusters w/30lbs.
5 C&J w/100lbs.
My time: 39:10 (all running on treadmill at 0% incline)

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[QUOTE=Charles Pyke;603401][B]2009 06 06[/B]

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

[B]WU:[/B] 1500m row @ an “aggressive” mod-effort pace - 6:12.7 w/2:04.2/500m pace

BP WU: barX10, 75X5, 95X3, 115X3, 135X2

BP wt scaled to 150lbs, ~65% BW
Pull Ups scaled by light band assist

[B]Rnd - BP/PU[/B]
1 - 8/14
2 - 10/15
3 - 10/17
4 - 11/20
5 - 9/15

Did this WOD while washing the car. Due part of the WOD, wash part of the car, etc. Took a while to complete both. Since rest intervals btwn efforts were not specified I took my sweet time. Pull ups did make my hands hurt since my calluses were water logged.

Actually, seems that grip strength was the limiting factor on the pull ups or I could have done more. Would think that if I can do up to 20 pull ups with the light band I would be able to do more than one or two regular PU’s, but I can’t. Quite frustrating.

Finished w/ hamstring PNF stretches.

:broc::pepper::broc::pepper::broc: growing in my garden!!!![/QUOTE]

Nice, Charlie. I always find myself sweeping the garage or some such between sets. Might as well be productive.

On your pullups, I was just reading a Rippetoe forum over at Strength Mill. He stated that he hasn't had much luck in progressing people from bands to unassisted pullups. I have had the same problem with some of my folks. Rippetoe recommends working sets of 1-3 unassisted if you can. If not, jumping pullups with a slow negative for sets of 3 reps. The idea is to build the strength requisite to a pullup rather than to an assisted one. Here's a link to the thread (WFS):

[URL="http://************.net/forum/showthread.php?t=5142"]http://************.net/forum/showthread.php?t=5142[/URL]

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[B]Charlie,

[/B]Nice work on "Lynne." Cool that your "GTG'd" the WOD and car wash.....Great rowing - - a warm-up? Man, that was a WOD in and of itself! As for grip strength, it seemed rather punishing to have a pull-up WOD after yanking heavy stuff off the ground for yesterday's workout......

[B]Scott,[/B]

Thanks! DUs are fun to work on, but frustrating at times. Seems I either have it going or I don't. I'm pretty much like you at this point - - stuck in the single / double / single / double. I'm told I need a better rope, so I'm probably going to plunk down for a Buddy Lee.

[B]Mark,[/B]

Great job on the "Jenks" WOD. Looks brutal to say the least!

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Did Lynne yesterday after open gym at our affiliate with Nick (29 yr old), our original owner/trainer. Good motivation for both of us.

Body weight bench 190 lbs.
12/20, 9/20, 8/16, 7/17, 7/20 = 136

Blew my old result away which was 85 back on Apr. 13th, it helped that I weight 10 lbs less from the last time I did this WOD.

Oh yeah... Nick's score 12/34, 10/27, 8/23, 7/21, 7/20 = 169

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[quote=Terry Dickman;603575]Did Lynne yesterday after open gym at our affiliate with Nick (29 yr old), our original owner/trainer. Good motivation for both of us.

Body weight bench 190 lbs.
12/20, 9/20, 8/16, 7/17, 7/20 = 136

Blew my old result away which was 85 back on Apr. 13th, it helped that I weight 10 lbs less from the last time I did this WOD.

Oh yeah... Nick's score 12/34, 10/27, 8/23, 7/21, 7/20 = 169[/quote]

Terry,

Great job on "Lynne" for the both of you. Great numbers!

BTW, are you teaching/training also? I'd have a blast working with either of the three of you guys....

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[B]2009 06 07[/B]

Helped the wife with lots of cleaning. Since I probably can't work out Tuesday, I'll defer today's scheduled WOD until tomorrow. Plus my hands are sore from two days of barbell work. Instead, I elected to do a 5000m row.

[B]5000m Row[/B]

[B]Time - 20:59.2 @ 2:05.9/500m pace[/B]

Somewhat humid today (79%), no wind. Nice temp though at 77 F.

Rowing broccoli :broc::broc::broc::broc::broc: