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[quote=Pat Quigley;780996]after rest yesterday, I did the work out that was posted for Thursday.

Thursday 100506
Complete as many rounds in seven minutes as you can of:
95 pound Squat clean, 10 reps
20 Sit-ups

The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.

Jason Khalipa 7 rounds. Post rounds and fractions of rounds completed to comments.

Lowered the wt to 65# and used a 2' box as target for squat cleans. Completed 3 rounds + 8 cleans. This work out did not seem like much until I was working thru the situps on the first round. Found my anaerobic-aerobic threshold in a hurry.:)[/quote]
Pat, that was some strong work! I think all of us would find that threshold quickly!

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[QUOTE]JJ, Have you read Steven Low's article at Eat, Move, Improve re: muscle strains and rehab options? There's an embedded link to a recommended methodology for rehab by Bill Starr as presented by Coach Rip. (wfs) [url]http://www.eatmoveimprove.com/2010/0...uscle-strains/[/url]
I ganked my back, bilaterally, a couple of weeks ago and have been following the rehab program which suggests continued exercise.[/QUOTE]
I LOVE that site!! Good on ya JSR - have done that one as well with great results.

[B]GO TERRY!!!!!![/B]

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[QUOTE=Stephen R. Lampl;781013]Pat, that was some strong work! I think all of us would find that threshold quickly![/QUOTE]

Thanks Stephen.

read this yesterday and found it very interesting. Raises the point: can the warrior in us evolve emotionally? COINdinistas rule!

(wfs)

[url]http://www.nytimes.com/2010/05/07/opinion/07brooks.html?src=me&ref=homepage[/url]

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[B]John S, will check it out.[/B]

I am guessing it will be at least somewhat consistent with my instinct that slow and controlled with good form is the best remedy(?). I think the high rep/ballistic stuff si where you can tweak things if you're already injured.

I am becoming more and more a believer in the school of thought around lifting heavy with good form and brief intense cardio/MetCon.

To that end:

05.07.10: REST

05.08.10:
Month 3, Week 1, Wendler 5/3/1/, Dead Lift day

WARMUP:
DL
5x135
5x165
3x200
Full Body stretch

STRENGTH:
DL
5x215
5x245
7x275

WOD:
50 Ball Slams (25 lbs)
50 Sit-ups

5:22

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[B]Pat[/B],
As a retired SF guy and former employee of the COIN Center at Ft. Leavenworth, I saw the business end of all this at work as well as the academic wrangling piece. Recently there has been some anti-COIN push-back from the conventional intelligencia. You might find some interesting discussion at (wfs) [url]http://smallwarsjournal.com/[/url] and a board that is every bit as livley as ours here at CF.

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[QUOTE=John Scott Rezendes;781236][B]Pat[/B],
As a retired SF guy and former employee of the COIN Center at Ft. Leavenworth, I saw the business end of all this at work as well as the academic wrangling piece. Recently there has been some anti-COIN push-back from the conventional intelligencia. You might find some interesting discussion at (wfs) [url]http://smallwarsjournal.com/[/url] and a board that is every bit as livley as ours here at CF.[/QUOTE]

John, I find the proponents of COIN as every bit employing the principles Peter's and Water's "In search of excellence."

Crossfit class today at Life Extension in Tempe, AZ. Warm up 10 minutes on treadmill.

10 rounds of (n+1) reps of db push press and db swings. Increase weight with each round. 30-35-40-50-55 (max wt on this limited rack)-55,55, 55 (8R, partial), 55 (9R, partial), and 55(10 R, partial)

Untimed: 50 pull ups.

Technical practice: Hang snatch.

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[quote=Pat Quigley;781102]Thanks Stephen.

read this yesterday and found it very interesting. Raises the point: can the warrior in us evolve emotionally? COINdinistas rule!

(wfs)

[URL]http://www.nytimes.com/2010/05/07/opinion/07brooks.html?src=me&ref=homepage[/URL][/quote]

Excellent piece, Pat. You are correct - - that does raise a good point.

Hopefully I am not missing it when I say that a lot of what we do with CF [I][B]is[/B][/I] an application of our mental and emotional prowess....I think sometimes our minds quit or before our bodies would normally give up.....

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[I][B]100508 SATURDAY

ACTIVE REST DAY
[/B][/I]Walked about 5.25 miles with daughter at about a 4.0 MPH pace:
[B]Time: Approx. 1 hr 20 min[/B]
Threw in 200 push ups in sets of 10s and 20s about every 1/3 of a mile or so. Did one set of clapping push-ups (ONLY one set - - found it to be a great way to tweak my beak if I got more tired and missed getting my hands/arms underneath me....) :rofl:.

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I was hoping there would be some results of Terrys' (Masters') competition from the SW Regionals posted on the 2010 Games Site. Can't seem to find any info. Anyone have any luck?

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Terry finished third.
[url]http://games2010.crossfit.com/blog/2010/05/sw-regional-masters-recap/[/url]