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[I][B]090820 THURSDAY

[/B]A.M. Cross training class at the globo; I assisted and helped demo dead lift skills and burpees. [B]Then.....my turn.[/B]

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

[I]WOD: Dead Lifts 3, 3, 3, 3, 3.
[/I]Warm-up sets: [/B]135# X 5, 185# X 5, 225# X 5[B]
Working sets:
275# X 3
295# X 3
305# X 2 [/B](Fail on 3)[B]
315# X 1 [/B](didn't try more reps)[B]
325# X F - twice -[/B] (Just couldn't get more than about 2" above the deck!)
[B]225# X 10 [/B](for high rep set to finish)
[I]Felt good and hoped for a PR today, but just couldn't do it......too many sets of demos, I guess.....[/I]

[I][B]Later......
[/B][/I][B]August Tabata Challenge:
#1, Tabata Jumping Jacks: 25/26/26/26/26/25/26/26 = 206 (25*)
#2, Tabata Bench Press - 65#: 16/16/14/9/8/10/10/8 = 91 (8*)
[/B](* = strict Tabata scoring), did #2 as a make up for last week - - should be caught up now.

[I]P.M. Cross training class at globo - - helped demo Sumo Deadlift High Pulls;
then helped demo and assist with kipping pull-up basics.

[B]Post class skill work: Hang Power Cleans. [/B][/I](I really need work on these).
[I][B]W/U: [/B]45# X 10, 65# X 5
[B]Working:
[/B][/I][B]95# X 5[/B][B]115# X fail, fail, fail (3 X). [/B][I]I've gotten this weight before, so probably a bit tired.....
[/I][B]95# X 5
95# X 5
95# X 5
95# X 5
95# X 5

[/B][I]Another great day today. It's nice to work hard and come away feeling tired, but not hurting (just sore) and knowing you left without tweaking anything![/I]

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Today

Had my a** handed to me :ranting2: because I was too cocky about the "Skip DL" WOD!

[U][B]Warmup[/B][/U] - same as yesterday
*DUs were much better :)

2:00 plank

[B][U]WOD[/U][/B]

Warmed up with 85x5, 105x3, 125x2, 145x1

30 min of DL on the minute 150#

2 reps for 5 min -ok
3 reps for 5 min -ok
4 reps for 5 min -ok
5 reps for 5 min - 2 min ok, 1 min @ 145#, 1 rep @130# then DNF (did not finish)
6 reps for 5 min - DNF
7 reps for 5 min - DNF

150# was about 71 % of my PR back in January. Obviously it was too much for this WOD. I was able to do all the work in less than 30 sec and unbroken until I failed.

Total: 67 DL in 20 min.

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Deb If that KB is comming down like you say its I think I would scale down and then work up to the bigger one, we have an 80# at the gym and I dont even look at it

WU
10 sit upX2
10 push upX2
10 pullupX2
15 squat
WOD AMRAP in 20:00
10 burpees
15 BX jumps @ 24"
run 200m
6 rounds

m/54/183

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[B]Steve[/B]...Nice DL work. Those wts are getting up there.

[QUOTE]Had my a** handed to me because I was too cocky about the "Skip DL" WOD![/QUOTE]

[B]Linda[/B]...happens. I do it all the time. Sometimes I actually learn from my experiences (but not very often). Means you are trying and working hard. Most women would swoon and faint at the work you do and the wts you pick up. I see lots of the "young things" in the base gym all the time, doing curls and tricep rows with 5 lb dumbells.
"I don't want to get bulky. I just want to tone up."
"Not to worry, your arms look like sticks and you're not really doing any work anyway," is what I wish I could say.

Strong is sooooo much better. Strong makes you confident and confident makes the fairer sex more feminine.

And now I'll get off my soap box.

Planning on doing the 150 wall ball shots this afternoon. I anticipate (though dread would be a better descriptive word) predict pain. Looked on the main site to see how quickly folks got through it. Around 10 to 15 minutes. I was very surprised. Was thinking it would take much longer. Today's main site WOD looks even more brutal. Plan on tackling that one tomorrow.

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Today - 08/21/09
11AM workout in the gym with Bill

WU:
Stretching
Run to gym
Row 500m

Pre-WOD:
Intense 10-minute series (too many to list/remember) of dumbbell swings (various weights and reps) interspersed with dumbbell push-presses

WOD:
12 hex-bar DLs - #85
Jumping pull-ups - 20 overhand, 16 underhand, 12 overhand, 8 underhand, 4 overhand
12 back-squats - #85
10 hex-bar DLs - #95
Jumping pull-ups - 20 overhand, 16 underhand, 12 overhand, 8 underhand, 4 overhand
10 back-squats - #105
8 hex-bar DLs - #105
Jumping pull-ups - 20 overhand, 16 underhand, 12 overhand, 8 underhand, 4 overhand
8 back-squats - #125 (8th rep almost didn't come back up)

Whew! I was exhausted and walked up the hill to home.

Rest days tomorrow and Sunday.

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8-19-09 Did I say Push Press? I meant Shoulder Press...sheesh.

Got the OK from the PT to start K-bell swings, lunges, and wall ball shots....alas, no burpees. So, today I biked to the gym under my new alias, The Sidewalk Kamikaze, and did this:

WU: 1040 m C2 5:00 min
applied my homemade athletic tape gymnasts grips to keep the rips down, and:
21-18-15-12-9-6 of
100ft walking lunges
pullups
situps (abmat)

Scored a blazing time of 37:16. I managed to do all of the pullups and situps as Rx'd, but I slowed waaaay down on the lunges IOT baby the knees (plus I was getting just a tad gassed.) I'm pretty happy. Stretched some, got on the step machine for about 1 min to test the knee...it still hurts to climb stairs, then I rode the Blue Bomberoo home in the boiling Georgia heat.

On a side note: The only pullup bars available at the gym are these rubber coated and funky angled things attached to some cable cross over machines. I find I can do kipping pull ups forever (well, if by forever you mean 21 reps) on these bars, but on my 1.5 inch galvanized set at home the kips are more challenging. I assume it's all about the angle.

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Rest day!!! :pepper:

Going to try to get to CrossFit in the park tomorrow morning, and Sunday I am golfing.

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Yesterday: rest day + burpees; only did 20 b/c I was having stomach issues.
Today still some issues but much better than yesterday.

[B]
This am:[/B]
165 Burpees (day 93 +72 from yesterday)
[B]
This evening:[/B]
[B]WU[/B]
Row

[B]WOD - 'Michael'[/B]
3 rounds for time of:

800 meter run
50 sit-ups
25 back extensions

23:49

Sooooo disappointing!!! Running and/or rowing - Im so SLOOOOWWWW!!!

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[I][B]090821 FRIDAY

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

[I]WOD: CF Main Page.
[/I]For Time:[/B]
[B]Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
[U]6 Sit-ups[/U][/B]
[B]TIME =[/B] [B]12:10[/B] (as Rx'd).
[I]I got 19 pull-ups in a row in the first round - - my best ever! I am sooooo stoked![/I]

[I][B]Skill Work: More HPCs
[/B][/I][B]Used 45# bar only today.
[/B]5, 5, 5. Shoulders were pretty fried from the HPCs yesterday. Had a friend assisting and critiquing my form.

[I][B]August Tabata Challenge: Tabata Push-ups.
[/B][/I][B]22/14/9/7/6/6/6/6 = 76 (6 by strict Tabata scoring). [/B][I]It was probably senseless for me to do these today [U]after[/U] doing Tabata bench presses yesterday, but I was curious and wanted to see just how it affected me. Got my answer..........Sheesh![/I]

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Deb, good work with the Burpee Challenge. I'm impressed that you made up yesterday's balance today. Strong will. BTW, Burpees suck!

Steve, I'm jealous of those pullups. 19 is something to be proud of. I cannot/do not kip so usually don't do more than 10 or 12 (dead hangs with a little english) in a row.

Definitely tweeked something in the collarbone region doing push presses on Tues. The last one was ugly at 195# and I'm paying the price. Also rolled my ankle on Tuesday coming down "Big Bertha". What a mess.

Thursday squatted after a good warm up. 5x5 with 225#. Actually did 5,5,5,3 (WTF) and than finished with 8 x 135#.

Friday still feeling it in the collar bone area and after the squats in the hammies, glutes and quads, so went to the stairs at lunch. Knocked out 18.