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[I][B]Terry[/B] - GREAT JOB TODAY!![/I]

Gotta agree with Diane! 20+ minute plank hold in pushup position? I thought I did well with about 4 1/2 minutes.......geez!

Had a blast working with Nick today!

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[QUOTE=Stephen R. Lampl;607259][I][B]Terry[/B] - GREAT JOB TODAY!![/I]

Gotta agree with Diane! 20+ minute plank hold in pushup position? I thought I did well with about 4 1/2 minutes.......geez!

Had a blast working with Nick today![/QUOTE]

Great job Steve. Too bad I missed you today. I am sure we will get together.
Looking forward to Crossfit MPOWER on Monday.

Terry

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Those plank hold times are ridiculous.

John, I was sore after just reading about that thruster/situp/pullup workout.

Steve, your hard work and attention to detail will eventually pay off with the squats.

Diane, you need to come to Chi-Town and do the stairs with me.

Squatted yesterday 5x5 with 215. Up 10# from last week. Good depth and extension and definitely feeling it today. Soon will have 2 wheels on the bar and not feel like such a wuss.

Did the stairs today with a couple of regulars and some out of town (San Francisco) XFers. One of the guys was getting married this PM so we met at 9 in the pouring rain. Did "Lou's Wedding Gift" 21-15-9 of 55#kb swings and 30# db thrusters at the bottom and ring dips and pulllups at the top. 3 stairs for the 1st round, 2 for the 2nd and 1 for the 3rd. Groom is 2nd from left. I am on the far left.

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Steve, I really need to do more work like you and spend a session or so just working on form and exercises with doing the WOD's. I do however use the plastic frames from the step boards to hold the smaller sized, inflated exercise ball as a guide to descent on a squat, etc. Getting down to desired depth is a challenge.

Today's workout with lunges was a good example of my rigidity. My posture remains in a good position until I try to drop within 6-8 inches of the floor on the descending knee.

Today's WOD: 100 ft walking lunge, 21 pull ups, 21 sit ups.........100 ft walking lunge, 6 pull ups, 6 sit ups. The whole workout took 15:24. I am noticing the the time it takes to recover when I get gassed during a workout is getting shorter. Thus my work is getting more continuous.:kicking0:

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[B]2009 06 13[/B]

[B]“Cindy”[/B]
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Just had to do this WOD today.
3x CWU

[B]Score:[/B] 14 rounds +5 pull ups, +10 push ups, +11 squats

[B]1.[/B] Compare to 2009 05 17 of 13 rounds +3 pull ups. Definite, measurable improvement in only one month.
[B]2.[/B] Light band for pull ups.
[B]3.[/B] First 6 rnds w/ reg push ups, rest were knee pu’s. Compare to 2009 05 17 w/ first 4 rnds of reg push ups!
[B]4.[/B] Puckie was tapping on my shoulder after I finished (couple of dry heaves). :puke0000:
[B]5.[/B] Tore a callus but not into good skin, i.e. no pain.
[B]6.[/B] Felt strong this time. Last time I was just surviving. This time I was frustrated because I thought the clock was counting down too fast. :super:

[B]Happy with the result today.[/B] :kicking0:

Looks like everyone was out killing it today! Awesome!

[B]100 X[/B] :broc: [B]for all my friends!!!!!!!!!![/B]

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Something is wrong with me, but I am sure some rest will cure it.
Today, I did CFWUx1
That's it. One round of warm-up and I stopped.
I woke up hurting everywhere. I have been having some weird numbness/nerve issues in my neck and shoulders. Today's physical discomfort was making me miserable. I really wondered if I had rhabdo, but there was no red urine. The physical discomfort never went away until this evening after some Aleve. Usually going through the warm-up loosens me up, and I am off and running. But not today.
I will be taking it easy the next 3 weeks. Yeah, 3 weeks. I already had a 2-week vacation planned in Italy beginning Saturday, and I am starting it in Texas today. I am doing nothing but bodyweight exercises, when I do choose to workout at all these next three weeks. Maybe some short, easy runs. I will report in if I get the chance. Otherwise I will be on vacation, and looking forward to giving a full report after July 4. I think my body may be telling me that at 53, I cannot keep trying to push for heavier weights more reps, etc. It does not mean I cannot Crossfit, but that I need to be wiser about scaling. I hope no one takes my example as discouragement. I have been going at Crossfit without any lengthy break for about 21 months. I just want one day of waking up feeling fresh, and not feeling hesitant just to turn over in the bed because I know my abs and shoulders are going to ache. If I run into any Crossfitters in Venice, I think I may push them in the canal. If not before, I should be writing again on July 5.

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Have a nice vacation Mark.

I found this great post by Kelly Starrett on NSAIDs. Thought I would share it.
WFS [URL="http://sanfranciscocrossfit.blogspot.com/2009/06/get-off-ibuprofen-peoples.html"]Get off the Ibuprofen Peoples[/URL]

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[B]Steve,[/B]
Solid skill work. We should all do this sort of training more often.

[B]Terry,[/B]
20 minute plank is crazy! Good job.

[B]Tom,[/B]
Glad the squats are coming along. Still jealous by your stairs.

[B]Pat,[/B]
Great job on the WOD. Last time I did this I was pretty sore for a couple days and anticipating the same this time.

[B]Charley,[/B]
Super Cindy PR! Its amazing how some days you embrace the suck.

[B]Diane,[/B]
Way to keep at it. Is the motivation returning?

[B]John,[/B]
Solid work as always. You do a nice variety of tough WOD's.

[B]Mark,[/B]
Have a great vacation in Italy. What part are you visiting? My mother-in-law is leaving for a cruise in Italy toward the end of next week and two of my sisters-in-law are doing a bike tour there in September. Seems like the place to go this year. My advice? Ignore your diet for a couple of weeks!

I think the time off will definitely renew your motivation and heal some of those aches. Have fun.

[B]06/13/2009[/B]
The start of 1 rep max testing week.

Back Squats:
44x5; 134x5; 184x3; 224x2; 254x1; 274x1; 284x1 (pr); 294x1 (pr); 301x1 (fail); 254x1; 274x1. Closing in on the elusive 2x bwt back squat, a long-time goal.

Met Con: 100' walking lunge+ 21-18-15-12-9-6 pullups (kip) and ab-mat situps: 11:02 versus 11:11 back in April. Not sure if there's much room for improvement on this time as I didn't break any sets or rest except walking in and out of the garage. I guess I need to run next time!

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My regular Sunday tennis partner is ill and I'm trying to dig someone up willing to play. If not, it's a beautiful day and I'll do a run.

[B]Mark[/B] - Take care of yourself and have a great vacation.

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[QUOTE=Mark Ervi;607379]Something is wrong with me, but I am sure some rest will cure it.
Today, I did CFWUx1
That's it. One round of warm-up and I stopped.
I woke up hurting everywhere. I have been having some weird numbness/nerve issues in my neck and shoulders. Today's physical discomfort was making me miserable. I really wondered if I had rhabdo, but there was no red urine. The physical discomfort never went away until this evening after some Aleve. Usually going through the warm-up loosens me up, and I am off and running. But not today.
I will be taking it easy the next 3 weeks. Yeah, 3 weeks. I already had a 2-week vacation planned in Italy beginning Saturday, and I am starting it in Texas today. I am doing nothing but bodyweight exercises, when I do choose to workout at all these next three weeks. Maybe some short, easy runs. I will report in if I get the chance. Otherwise I will be on vacation, and looking forward to giving a full report after July 4. I think my body may be telling me that at 53, I cannot keep trying to push for heavier weights more reps, etc. It does not mean I cannot Crossfit, but that I need to be wiser about scaling. I hope no one takes my example as discouragement. I have been going at Crossfit without any lengthy break for about 21 months. I just want one day of waking up feeling fresh, and not feeling hesitant just to turn over in the bed because I know my abs and shoulders are going to ache. If I run into any Crossfitters in Venice, I think I may push them in the canal. If not before, I should be writing again on July 5.[/QUOTE]

having "pain everywhere" suggests one of the overall stress problems. Since this is not chronic, the prognosis is good. Consider the following: simple overtraining.

[url]http://en.wikipedia.org/wiki/Overtraining[/url]

enjoy your vacation and stay in touch when you can.