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9/13/09

Row 2500m - 10:04.7

WOD
10-9-8-7-6-5-4-3-2-1 reps
KB swing (2 pood)
Box jumps
Pull ups
Push ups
14:15

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Charlie, the local lumber yard is sponsoring a competition--------:)


Did the "Diane" workout today. 21-15-9 reps of 225 DL and HSPU. I used the near by Smith machine to anchor my toes for the HSPU. Completed in 6:05. Thought that I had done this one before but couldn't find it in my log.

My gym is holding a non-competition event on 9-26 called 108 Sun Salutations. Of course the yoga people are calling this a participation event and not a competition. :rofl: I took yoga for several years and there was allot of very subtle competition between the younger women in the classes. I looked at it and thought that for competition, I would do 108 burpees---so I signed up.

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Ran 4 miles on the road in 40:05

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9/12/09
WU back extensions GHD situps knees to elbow

WOD 3 rounds for time
1 MU
3 DL @ 295#
5 HSPU
7 2 pood KB swings
8:09
could only make two hand stand pu on last round finish ed with 3 PJ @ 135#

post work out
5 rounds 20 DU
15 O/H squat @ 65#

m/54/183

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Had a great trip to DC over the weekend (photo below)

Today - 09/14/09
6AM group workout on the North Shore with Patrick

5X
40 lunge walks
20 bench jumps
50 squats

5X15 bench dips

4X10 sec plank into 10 sec gradual lowering to bottom of push-up
push-ups to failure - 24

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[B]Mark -[/B] Is that Breck in the "Iceland Sven Attacks the Sandbag Sprint" video on the 2009 CrossFit Games page?

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9-14-09
Bike to gym
WU:
2000m C2 9:12.7
15 pass throughs
2x5 dips
2x5 DH Pullups
15 OHS w/ PVC
5xeach leg romanian lunges

Deadlifts: (with 5 dead hang pullups between each set)
#45x5
#95x6
#115x5
#135x5
#185x5
#205x5
#225x5
#135x15

OHS w/ #45 bar
3x5

Biked home

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Pat, I love Sedona! My mother and stepdad live in Glendale, AZ.

After over-doing it last week, I had several rest days. Yesterday was 21-15-9 of pullups and burpees. Short but sweet to accommodate football fans. Today, another rest day. Tomorrow I will be back on track with three days on, one day off. Yay!

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Diane-
That is Breck dead last in the Iceland Sven video. I thought he would excel in that particular workout, but he seemed sluggish from the start. Some of the others runners had picked up their bags and run ten steps before Breck took his first step. The judges were a little lax at the start of that race, as Sven is clearly on the move well before the start signal. That should have been a false start. Could have been a big deal if Sven had ended up overall Champion. That was a brutal run for everyone.

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Woke up early. Tried an easy 2000m on the C2 rower. 9:03.6. Had targeted a 10 min row, but I kept accelerating gradually. Felt pretty good. Then I emptied the dishwasher, fed the animals, and even vacuumed a little. Wife thought I was off my rocker. And she was right.

[B]Easy Row'n Broccoli[/B]
:broc::broc::broc::broc::broc: