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[I][B]THURSDAY 090122

Warm-up:
Walk .25 mi @ 4.0 MPH
Run (jog) .25 mi @ 5.0 MPH
Walk .25 mi @ 4.0 MPH
Run (jog) .25 mi @ 6.0 MPH
Walk .25 mi @ 4.5 MPH
Total Dist. = 1.25 mi. [/B]Right knee felt great!

[B]CFWU X 3
[/B]Included 10 X 3 Shoulder dislocates, 10 X 3 body circles, 5 X 2; 3 X 1; 4 X 1 kipping pull-ups (17 total), squats 30 X 1. Increased GHD sit-ups and back ext. to 15 reps each per set.

[B]WOD - Main Page from 090121
[/B][B]For time:[/B][/I]
[I][B]HSPU: [/B]scaled to hooking feet over bar on Smith Machine, bar at 6th set of pins, all push-ups head to ground.[/I][I][B]
Pull-ups: [/B]First two sets as Rx'd. Last six sets, all pull-ups jumping "L" - - each round's number broken into 1's.
[/I][I][B]15 Handstand push-ups[/B] - scaled
[B]1 L Pull-up[/B]
[B]13 Handstand push-ups[/B] - scaled
[B]3 L Pull-ups[/B]
[B]11 Handstand push-ups[/B] - scaled
[B]5 L Pull-ups[/B] - jumping
[B]9 Handstand push-ups[/B] - scaled
[B]7 L Pull-ups[/B] - jumping
[B]7 Handstand push-ups [/B]- scaled
[B]9 L Pull-ups[/B] - jumping
[B]5 Handstand push-ups[/B] - scaled
[B]11 L Pull-ups [/B]- jumping
[B]3 Handstand push-ups [/B]- scaled
[B]13 L Pull-ups[/B] - jumping
[B]1 Handstand push-up[/B] - scaled
[B]15 L Pull-ups[/B][/I] - [I]jumping[/I]
[I][B]Time = 18:46[/B][/I]

This workout was fun! Even scaled, I was impressed as to how difficult it was. Can't wait until I'm strong enough to do the whole thing as Rx'd!

[I][B]New Year's Challenge
Day # 22 X 2 Burp-ups = 44 Burp-ups.
[/B]Broke into 11 X 2, 22 X 1 = 44.[/I]

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[quote=Diane Dennis;500019][B]Mark[/B] - I am really sorry to hear that your injury is impacting you so severely. I hadn't commented up to this point because it seemed somewhat indelicate to discuss your groin. Anyhow, I'm rooting for your speedy recovery. If you won't be posting any workouts for a few days, give us an update on how your cousin is doing since his return to the U.S.![/quote]

I agree, Mark. Please also let us know how you are doing during your rest time. Take care, Bro!

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[quote=Diane Dennis;499482][B]Today[/B]

Ran to CLBBG and worked with trainer

3 rounds:
15 "get down and get ups" (1st - unweighted, 2nd - 15#, 3rd - 25#)
8 assisted pullups
farmers walk - 35# each hand
12 push ups

1 mile run on treadmill - 10 min

Lunge walks to the front door (pausing to bundle up) continuing all the way up the street to my house

[/quote]
[B]
Diane,[/B]

Nice work! Pardon the question, but what are "get down and get ups?" Sounds interesting......

BTW, love the quote in your signature line! Says it all!

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Stephen - Get Down and Get Ups: Start in standing position. Without placing your hands, arms, or elbows on the floor at any time, get down on the floor and lay flat. Then, get up (again, no hands, arms or elbows). I do it by doing a sit-up and simultaneously tucking one leg under and rolling up onto that knee and pushing up with the other foot. It's actually kind of fun (and EXTREMELY functional!) Add a dumbbell to simulate instant weight gain. I do them on a yoga mat to protect my knees.

[B]Today:[/B]

Ran to CLBBG. My husband came with me! Worked without the trainer.

WU
3 rounds:
30 air squats
30 back extensions
30 sit ups
10 full ROM push-ups on parallettes

Rowing (nice old C2 machine at gym)
500m – 2:08
2 min rest
10 minute row concentrating on leg drive – 2:20 average split time
2 min rest
500m – 2:08 (gold star for consistency!)

Raced husband back to house (he beat me)

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[I][B]FRIDAY 090123

Warm-up:
CFWU X 3.
Added shoulder dislocates & body circles 10 X 3
Air squats - weighted 35# Db 10 X 1, 45# Db 10 X 1, unweighted 30 X 1.
DHPUs: 5 UH, 3 OH, 4 OH, 3 OH, 3 UH Total = 18.

Jump Rope Singles 100 X 3. Fewer missed jumps/stops than in the past.
Double Under practice: 10:00 approx. (j, j, DU, j, j, DU). Got 5 in a row!
+2 and +3 a bit later. Total = 10. [/B]Can't seem to continue the rope (stops) after each DU. More practice necessary, but.....I did not trip once today!!

[B]WOD: From Main Page 090122
Five round for time:
45# Walking lunges (barbell overhead) - - 50 feet
21 Burpees

[/B]Due to lack of space @ my globo and concerns over possible damage to the basketball court floor (where there WAS room), subbed 25# Dbs.
[B]Five round for time:
25# Db Walking lunges
21 Burpees
Time = 19:47.

Did 2 1/2 rounds in 8:47 and felt L/hamstring pull slightly. Started beginning of third round over and finished WOD with BW lunges. Disappointed, but glad I pressed on and completed this. Hammy feels good.

Shoulder Presses:
45# X 15 (WU)
70 X 5 (35# Db)
95 X 3
105 x 3
115 X 2
115 X 2 (F 3)
95 X 4 (F 5)
[/B]RATS - - felt strong until I tried 115 again. It's kinda like all my get-up and go got up and went......

[B]New Year's Challenge: [/B]Gonna complete this later today.....(Day 23).[/I]

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[quote=Diane Dennis;500906]Stephen - Get Down and Get Ups: Start in standing position. Without placing your hands, arms, or elbows on the floor at any time, get down on the floor and lay flat. Then, get up (again, no hands, arms or elbows). I do it by doing a sit-up and simultaneously tucking one leg under and rolling up onto that knee and pushing up with the other foot. It's actually kind of fun (and EXTREMELY functional!) Add a dumbbell to simulate instant weight gain. I do them on a yoga mat to protect my knees.[/quote]

Thanks for the explanation, Diane! Sounds like fun - - tried a couple. Cool!!

[quote=Diane Dennis;500906][B]Today:[/B]

Ran to CLBBG. My husband came with me! Worked without the trainer.

WU
3 rounds:
30 air squats
30 back extensions
30 sit ups
10 full ROM push-ups on parallettes

Rowing (nice old C2 machine at gym)
500m – 2:08
2 min rest
10 minute row concentrating on leg drive – 2:20 average split time
2 min rest
500m – 2:08 (gold star for consistency!)

Raced husband back to house (he beat me)[/quote]

What a great workout! And awesome job on the rowing. I second the gold star! Speaking of leg drive, I have repeatedly watched the vids on rowing from the Exercises and Demos links on the Main Page. I don't know how the instructor is able to "drive" her butt off the seat - - I must have the wrong angle, because I try and just go backwards faster. Guess it just takes practice.

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Stephen - I have watched a million CF videos, but it never crossed my mind to watch rowing videos now that I'm rowing - DUH! Your post sent me to the rowing "Exercises and Demos" and there is a wealth of info there! Thanks! When I row after my WO tomorrow, I'm going to be thinking about that weight-on-the-seat thing and see how my leg drive affects that.

And here's a secret notion that I've been kicking around in the back of my head (don't tell anyone): If rowing continues to go well, I'm considering the CF rowing cert in July. I haven't mentioned this to anyone so typing this tonight is the first time I've put this out there. As one of us over-50ers, I might need a little encouragement to get up the nerve to show up at something that is probably geared toward the college-crew-aged crowd.

On another note, I received a PM from another female Pittsburgh CrossFitter that there is an Oly lifting competition in town tomorrow - I think I'll go as a spectator.

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[quote=Diane Dennis;501088]Stephen - I have watched a million CF videos, but it never crossed my mind to watch rowing videos now that I'm rowing - DUH! Your post sent me to the rowing "Exercises and Demos" and there is a wealth of info there! Thanks! When I row after my WO tomorrow, I'm going to be thinking about that weight-on-the-seat thing and see how my leg drive affects that.

And here's a secret notion that I've been kicking around in the back of my head (don't tell anyone): If rowing continues to go well, I'm considering the CF rowing cert in July. I haven't mentioned this to anyone so typing this tonight is the first time I've put this out there. As one of us over-50ers, I might need a little encouragement to get up the nerve to show up at something that is probably geared toward the college-crew-aged crowd.

On another note, I received a PM from another female Pittsburgh CrossFitter that there is an Oly lifting competition in town tomorrow - I think I'll go as a spectator.[/quote]

Hey Diane,

Going to a rowing cert? Just AWESOME! I don't know what I want to do after I attend my Level-1 next month, go to an L-2 or a rowing cert! As for being in the "over 50 crowd," I think your skill and speed will inspire the younger attendees. The 2:08s you turned are really solid times for anyone. What's more, as you progress, you'll find your own rhythm and the exact stroke which works for you and your times will just drop out of the sky. I think I was rowing in the 2:40 area when I first started using a C-2 in October. I watched the vids, slowed my stroke rate, and relaxed and my times dropped.

[I][B]I LOVE ROWING!!!!!![/B][/I]

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[B]Today[/B]

Ran to CLBBG - worked with trainer

WU
5 min row

WOD
single arm dumbbell swings: 12#-30 each arm; 15#-20 each arm; 20#-8 each arm
400m run on treadmill
12 assisted pull-ups
400m run on treadmill
weighted lunge walks
30 back extensions
weighted lunge walks
400m run on treadmill
12 assisted pull-ups
400m run on treadmill

push-presses: 6x65#, 8x#65

10 more assisted pull-ups for good measure

Ran home

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WOD 1-24-09
"Helen"

Three rounds for time:
400m Run
21 KB swings (53lbs)
12 Pull-ups

My Time 15:04 rx'd