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Diane, that is terrible and what a shock. You're in my thoughts.

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[QUOTE=Mark Ervi;658086]Terry-
I meant to say too that I was in awe of your time being 12 minutes faster (and with 95lbs. Rx'd weight) than my own for that running, thruster, pull-up WOD. An ambulance would have been called for me if I had gone 2 minutes faster. Thanks for setting a high standard.[/QUOTE]

Thanks Mark. I did this one with the class, I think If I was by myself I would have been a few minutes slower. There is a nice young man in our class (Damien), probably 30 yrs old, played Div. II football starting center, I bet he weighs 250. He always kicks butt in the strength WODS. Surprisingly he kicks my butt in running too, except maybe a sprint. So my goal was just to try and keep up with him. He was way ahead of me after the mile run, finished his thrusters before me too. I did all the pull-ups unbroken, caught up with him and never looked back. He gave me a little bow after the WOD…LOL…it was a good day for this old man :)

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Warmup:
500 Row
pushups
situps
squats

[B]Tabata Mashup[/B]
Pullup/Pushups
rest 4 mins
Pushpress 45#/Box Jumps

285

Disappointing; haven't been sleeping well lately, maybe I psyched myself out on this one instead of pushing harder. I think this is my 1st tabata w/rx pullups - 11, 7, 6, 6, 6, 6, 6, 6...need to get stronger with these!


[B]Diane[/B] very sorry to hear that. Saying a prayer for you.
[B]Scott[/B] thank you.

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W/U JR su, 100 alternating legs (getting better made 50), leg up box jumps, row w/u, pull w/u, thruster practice, etc...

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

28:28 Used my Tabata timer. Had to subtract to get the time. Didn't seem like it took that long.

I am intriqued by this situation where something inside me trys to get me to quit. I started thinking about it after coach talked about it in a recent video. Some times it is almost a voice other times its just pain and hard breathing which leads to a lack of concentration. Now, being aware of it makes me want to try harder. This workout was an example, my focus and awarness of this "desire to quit" made me push harder to work through it. I look forward to when I can work out with other people and experience the motivation of peer pressure again (like at the cert). Its coming. I think this effort in this work out is part of how I earn it. I think working harder in my solo WOD's is how I earn it. I had a great day of realizing this same avoidance of pain and unwillingness to do whats hard and uncomfortable limits me in other areas of my life as well. Hmmmmmm.

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WU 3 rounds
10 GHD situps
10 GHD back extensions

WOD
4 rounds for time
run 750m
21 knees to elbow
10 DL @ 185#
20:54

SORRY TO HEAR OF YOUR FRIEND PASSED DIANE
it always hits me when someone I know who is close to my age passes away
makes me want to try to get some of what life has to offer since there is
less of it to waste

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[B]Diane D[/B] - My sincere condolences on the loss of your friend.

9/4/09
Rest Day

Tomorrow's workout will be in memory of Stephen Smolinski from Albany Crossfit. He was 49. His wife is a trainer at Albany CF and his daughter is also a Crossfitter.
[url]http://www.albanycrossfit.com/my_weblog/2009/08/a-tribute.html[/url]

But to finish this post on a lighter note;
[url]http://www.crossfitwatertown.com/2008/04/11/the-unofficial-crossfit-joke-book/[/url]

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[B]John W[/B] and every one else: Im in awe of the workouts you all are doing - intimidating even to look at!!! Gives me a lot of incentive and hope to get better at this! So thank YOU.

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Paleo Zone Q

I finished 30 day paleo challenge. Gym has been ok to good, seem to be progressing. Felt great.

I want to keep/gain muscle, so I've been striving for 2500-3000 cals. I don't think theres one day I'm below 50% fat though.

Our gym is doing a second 30 days. I'm wondering does anyone eat Paleo in Zone proportions?? Will Zone calorie restrictions really make a huge diff in the gym, compared to what Im doing now?

Won't your resting metabolic rate just adjust for the calories you eat?

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9/5/09

Row 2500m - 10:00.9

WOD- From Albany Crossfit

"Stephen"
10 Rounds for Time of:

10 Burpees
200 meter Run (Subbed 150 jump rope- Bad, bad idea)
30 Air Squats

46:20

Finished first 5 rounds in ~19:00. I usually substitute rows or step-ups for runs but with 300 squats on the table that wasn't a viable option. Jumping rope is not my best thing. You know a workout is hard when Burpees are the easy part !:yikes:

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WU 3x10 GHD situps 3x10 GHD back extensions

WOD 21-15-9-6-3
clapping pushups
20" box jump
35# ea KB hang power clean
11:45

m/54/183