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Took Saturday and Sunday as Rest Days

Today
CFWUx3 w/assisted dips and pull-ups
Ran 6 mins. On treadmill

4 rounds of 14 assisted pull-ups, 14 assisted dips, 21 burpees
My time: 25:51

I felt like it was my first Crossfit workout ever. The burpees were misery.

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[B]Diane D,[/B]
"weren't sure how many rounds they did", i.e., didn't want to admit being crushed by you. Nice job. BtoB Tabata Squats are painful.

[B]Steve,[/B]
Sounds like a perfect (active) rest day. Glad to here your hamstrings are great. Hope your doc has some answers for you.

[B]Jay,[/B]
That's what it takes - diligence. Keep after it and you'll be pulling up soon.

[B]Tom R,[/B]
Those are some heavy DLHP's. Good job!

[B]Linda,[/B]
Your post should inspire a few to keep after those pullups.

[B]Terry,[/B]
How's the quad today? Hopefully it was just a tweak.

[B]John Scott,[/B]
Good to see your back in action, and using good judgement. Is your knee going to allow squats eventually?

[B]08/16/2009[/B]
CFWU x 15 x 1 round
Back Squats: 44x5; 134x5; 184x3; 204x2, then 224x3; 234x3; 244x3; 254x3
High Rep BS: 204x14

Met Con: Run 400, 10x 50# sandbag C&J's, 3 rounds. Time=10:31
First time using sandbags in a Met Con. The C&J's were slow, partly because of the time to gather and grip the bag each rep, but these were hard.

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Oh boy, what a weekend. Not a good for automobiles. Got my oldest son's and his wife's cars going. Painful, because they live 45 minutes away. Then the youngest son called. His battery and alternator went out. He didn't have enough tools to work on his car so I had to load up the truck and drive 2.5 hrs to go help him. Got back at 0100 this early morn.

BTW, if anyone needs advice on working on a Lesabre, Stratus, or a Focus, I'm your man. And...Mickey Mouse and Dodge are brothers.

[B]Steve[/B]...legs all better. Now just my arms are a tiny bit sore from the pull-ups.

[B]Skip[/B]...congrats on the Oly Cert. Sounds like a lot of fun...the kind where you learn a lot.

[B]Scott H[/B]...forgot to mention, I was flying over your neck of the woods the other week. Did some training over the Idaho Nat'l Lab area for several hours.

Can't wait to hit my workout today. Think I will somehow combine front squat 1 RMs with the MU & burpees WOD ala CF Strength Bias style. Hate missing good workouts.

Ever look at a WOD and think to yourself...looks fun, I can kill that...only to later wonder ever made you think that way (as you lie in a sweaty heap on the floor, drooling controllably, and muttering, "there's no place like home, there's no place like home").

[B]Diane[/B]...I am in envy of your gardening success. My tomatoes, squash, and cucumbers have pretty much taken over the garden to the detriment of everything else. Bugs ate my broccoli and lettuce. Also, seem to have a fungus problem.

Car Repair Broccoli
:broc::broc::broc::broc::broc:

Brad did come along to help me with my automotive toils. Barely strong enough to hold a 1/2 inch combination wrench, but he was enthusiastic and asked a lot of questions.

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Diane, I too enjoyed 2 days of rest. Not sure I came back as strong as you did, but I feel good.

Skip, chalk me up as another disciple humbled by that Cindy performance. I have a PR of 22, but the last time I attempted I was gassed at 10 minutes/11rounds and called it quits.

John in HInesville, goot catch on the Regimental scroll. Unfortunately I never had a chance to serve in the 75th. Although I did earn a tab, the closest I got was with the 82nd. Picked up the shirt at Ft B last summer while I was visiting a classmate during his change of command.

Thursday and Friday rest.

Saturday went out to the stairs by myself. Managed 15 stairs and 150 inverted rows. Was very hot and humid.

Sunday early AM my wife shamed me into a short run around the hood before church. Did 3+ miles in about 35 minutes.

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I have garden envy too!

And I had two rest days - Friday and Saturday. I needed it!

This morning I ran 3 miles at the park in 29:04. My time has suffered since I stopped doing HIIT on my treadmill twice a week, but overall I feel like running is a tad (just a tad) easier. And that's with the extra 10 pounds I'm carrying since I went on vacation in May.

I am on a Halloween challenge to abstain from alcoholic beverages...only 75 more days to go. I am a week in and feeling great.

Are you sure it's not Diane D. who is inspiring everyone with pullups? I use bands. I can do a couple here and there, but I haven't broken through the pullup barrier yet. Going to try every day (and 10 pushups too) at home until I can actually get myself over my door jamb. It's not as high as the bars at CrossFit. Chinups are easier than pullups.

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[B]Scott H[/B]: Yeah, I'll be able to do weighted squats again, though my knees don't know it yet. Boy, are they in for a surprise.

Well, both the kids came down with the boogery-snotty-coughing-fever-so-bad-you-puke illness that must be running through the Liberty Co. school system right now. And since the wife is out at NTC, daddy doesn't get much exercise between dodging projectile vomit and cleaning up same. You really gotta watch out out for those germ-ridden pre-schoolers. My fondest hope is that my immune system is strong enough to shrug it off. Hoping for a bike ride and knee-friendly WOD manana. [B]Charlie[/B]; I think I'd rather fix broke cars than mop up hurl. You wanna trade?

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[I][B]090817 MONDAY

[/B][/I][B][I]Warm-up:
[/I]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles
[B]CF Redding WU.

[I]Skill / Strength Work:
[/I]Bar Muscle-up Progressions X 5 [/B][I](used the Smith Machine bar)[/I]
[B]Transition to Pull-up bar for a go at it....
[/B][I]This is the first time I was able to get five in a row fairly easily. Still could not pull myself up high enough, even with (what was for me) a massive kip......to get up over the bar.[/I]
[B]OHS with PVC
[/B]10 X 3. Doing much better at keeping my weight back over my heels....Amazing how much work this is - especially keeping my back straight in the bottom position.....

[I][B]WOD: "Ryan"
5 rounds for time of:
7 Muscle Ups
[U]21 Burpees[/U]
[/B][/I][B]Scaled to: [I]Five rounds for time of:
10 pull-ups
10 dips
21 Burpees
[/I]TIME = 21:15
[/B][I]Pull-ups and Dips were unbroken, all rounds. Burpees sucked - broken mainly into sets of 5 and 6, with a couple of 3s in there.

[/I][B]Note: [/B]Doctor visit after the workout. She evaluated the hip / SI joint popping and pain and determined it was the SI joint for certain. The first thing she recommended was that I give it several days of rest. Knowing I would never be able to do that, she advised me to use heat/cold applications several times a day and take an anti-inflammatory for no more than two weeks (since inflammation is already present). These remedies failing, she also could give a cortisone injection and/or schedule me for some physical therapy. The good news - - she also does not like using NSAIDs, but in this case, it is probably a good idea; and believes I will have no lasting problems.

Cross Fitness training class later....

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Today:

warmup -
row
pushups
squats
back extensions
situps
couple toes to bar


For time:

21-18-15-12-9-6-3
front squats - 135# (85#)
push-ups

13:18 w/85 lbs.


Tough one! Im not good at front squats.

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[B]Diane M.,

[/B]Great job on the run. Pulling for you on the Halloween Challenge. As for the pull-ups, bands are a fantastic tool. I just didn't have them available and am stubborn enough that I just worked at it until I could do one. Then another came, and another. Give yourself plenty of room too. If the bars are high at your CF affiliate, get up on a box and then let yourself hang and be sure you get full ROM - - chin up over the bar and then all the way down with elbows straight. And you are right-on with your approach - - grab that bar and try to rip out a few whenever you can!

[B]Linda,

[/B]It took me 9 months to learn to kip. Watching myself try (and I'd imagine other watching me too) was hilarious - - like looking at a hooked fish flopping around at the end of the line......no organization to the movement at all. Finally, I got it -- turned out timing was the problem the whole time. I just could not time the pull with my arms in sync with the kip....pretty sad for a musician! BTW, great advice on squeezing the lats at the bottom of the pull. Another good piece of info is Tucker's instruction on the kip for new cross fitters (CF Journal Article, June 25, 2009) (W/F/S) [URL]http://journal.crossfit.com/gymnasticstumbling/[/URL].

[B]Tom R.,

[/B]Great work yesterday! Those are some solid weights to be using after neck surgery, especially on Db presses! Strong DHLPs too!

[B]Jay,

[/B]I expect to see you rockin' the pull-up bar soon!

[B]Diane D.,

[/B]Can you post the video of you "Rock Stars?" Man, if your WOD wasn't nasty enough, then you throw in BTB squats and bench dips. Props on the 15 rounds in your WOD! You go, Girl!

[B]Mark,

[/B]I did the same WOD this morning, but just did 10 and 10 of the Pull-ups/dips. I have to agree with you - - the Burpees [I][B]were [/B][/I]misery!

[B]Scott,

[/B]Thank you, it was a perfect rest day! Doc was able to give me some good answers - - (got em in my post). Nice work with the back squats and in your MetCon today! I've never had the chance to use sand bags, but I understand they are a great tool.

[B]Charlie,

[/B]Man, did you ever earn those Car Repair Broccoli! Glad that the battery/alternator solved the problem - - electrical issues can be the pits!

Love your comment about looking at a WOD - - happened to me today. I got handed my ego, lungs, and arms on a platter. I wasn't muttering anything......

[B]Tom G.,

[/B]I don't know how anyone can get up above 20 on "Cindy." I run out of steam at .....like 13? Nice work on Saturday and Sunday!

[B]John Scott,

[/B]Hope the rest day is good to you and your children recover [I][B]without[/B][/I] infecting you......Take care of those squatting knees....

[B]Deb,

[/B]Awesome job on the Front Squats with the RX'd weight! That's outstanding, especially if you say you're not good at them......

[I][B]Take care all! Great work![/B][/I]

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Stephen - Thanks! I am trying to find someone that might have recorded our news clip (it's not on the WTAE website). I talked to several people after our workout and determined that the station showed us twice during the 6AM news hour. The story was on the current heat and humidity and they had some expert that said folks should work out in the morning. The news truck came to our location figuring they would see some joggers or bikers, and instead they found a bunch of lunatics doing burpees, push-ups and squats!! It was so funny because we were in the middle of the WOD and, all of a sudden, everybody's phones started buzzing with people calling or texting to say that they were seeing us on TV while they were eating their Frosted Flakes! Anyhow, since I was fresh this morning, I'm just glad that I didn't look "old" on TV!