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"Broke up with Helen" (Did this without keeping time. This time)

Three rounds:
Rowed 400 M (two of the three I was able to stay in the 40's)
21 - 45 lb kettlebell swings
12 pullups with one rubber band and no jump.

The pullups were much stronger and better form than usual (can I be getting stronger?). Had a PR tonight - was able to do 2 sets of 20 air squats to the Dynamax ball! Yeee Haaaa. One of my goals since the cert last year!

Weight is dropping steady this week. Fish oil and finally getting more in stride with the zone. Long haul to get here but starting to have some great days.

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WOD
21 hang squat clean
30 V up
15 hang squat clean
20 V up
9 hang squat clean
10 V up
9:26

m/54/183

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Today - 10/01/09
Noon workout on the North Shore with Patrick

Gorgeous day! Sunny and cool and the organizers of the Head of the Ohio regatta were setting up on the North Shore for the races this weekend. I [B]LOVE [/B]rowers! Until I lost my job in April, I had planned to be one of them on my corporate team. Oh well, I'm rooting for the ALCOA rowers anyway!!

[B]Quad destruction WOD:[/B]

3X
15 Bench jumps
15 Bulgarians (each leg)
15 Bench step-ups from lunge position
15 Bulgarians (each leg)

5X
Squat-hold
With full extension, jump into a right-leg lunge
With full extension, jump into a left-leg lunge
With full extension, jump back into a squat-hold
Repeat on command from Patrick with each sequence progressing more quickly
End each round with right-leg lunge, left-leg lunge repeated until failure

End the WOD with 15 squat jumps ( I was wimpering at about 8)

This was designed to see who could hang and who couldn't. I gritted my teeth and concentrated and hung until the bitter end when Patrick told us to stop (because we were dropping to the sidewalk). I nearly couldn't walk back to the car - I was taking little half-strides because my legs were like jello. When I drove into my garage, my legs were so fatigued and so stiff that I couldn't get out of the car (give me a small break - the car is LOW to the ground, OK?). Eventually, I swung around like an incapacitated senior citizen until my legs were out of the door and I could push off with my arms. Lord, have mercy on me tomorrow when I go to the gym to lift.

[B]Bill [/B]- Sounds like you are DEFINITELY getting stronger!
[B]Diane[/B] - Way to go on the thrusters! And I'm with you on the [B]Terry [/B]thing - I would have taken the dirt out too!!
[B]John W.[/B] - Still jealous of your KB prowess
[B]Jeff[/B] - Cut your Angie IN HALF?!? :notworth:
[B]Mark[/B] - I'm just happy to be a contributor to this fabulous thread that you started!

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[B]Diane, Diane, [/B]
Nice job on your work outs girls.
I was wishing there was dirt to take out. Seriously these pots were about 2 ft in diameter by 2 ft tall...they had to be close to my 1RM. I know if it wasn't for CF I would never have attempted it. I spent the last week moving stuff out of our old house before the bank takes it and changes out the locks, we finally got our notice on 10/9. I will be glad when its all done.

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wow the weather here has been lousy. rainy and cold, everyone has colds, sniffles, sneezing, scratchy throats. Too early for 30°!!!

[B]9.26.09
Fight Gone Bad[/B]
No sleep at all, husband tossing and turning all nite w/shoulder impingement!
242


[B]
9.28.09[/B]

[B]Warmup:[/B]
GHD situps, Back Ext, Ring Dips, Squats, Pullups

[B]WOD[/B]
43 squats
9 squat clean thrusters - 115# (75#)
22 handstand push-ups
66 double unders
43 squats
66 double unders
22 handstand push-ups
9 squat clean thrusters
43 squats
[B]23:48[/B] (Complete spaz for this, couldn't string together more than 5-6 DU, I did eat non-Paleo junk this weekend:shrug:)


[B]
9.29.09[/B]

[B]Warmup:[/B]
GHD situps, Back Ext, Ring Dips, Squats, Pullups

[B]WOD[/B]
5 rounds for time of:
25 push-ups
30 second plank hold (top of push-up)
10 burpees
[B]16:00[/B]


[B]
9.30.09[/B]

[B]Warmup:[/B]
Run 400m

[B]WOD[/B]
Complete as many rounds as possible in 20 minutes of:
400 meter run
50 sit-ups
[B]4 Rounds + Run + 25 Situps[/B]
[I]TMI warning:[/I] Blistered from those situps - seems like my backside is the only thing that won't get smaller, LOL! :yikes:

Dianes: nice strength.
Diane D - wtg 200# DL!

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[B]Terry![/B] - I just watched the latest CF Journal video and Coach Glassman says there is going to be a "Seniors" or "Masters" division at the 2010 Games!! THAT HAS YOUR NAME WRITTEN ALL OVER IT!! I think you should seriously consider it!

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2 Rounds,
50 DU's
40 Squats
30 Situps
20 Pushups
10 Chinups

Press 5-5-5-5-5, 95#

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Yesterday 10/01/09

WU - same x3

BSQ all x 5
50-85-110-110-110-110-110-85-85

WOD
10 rounds
10xKBS 35#
10xPU
Time: 16:58

Ab plank - 1:00

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Today - 10/02/09
11AM workout in the gym with Bill

WU:
Stretching
Run to the gym
Row 500m

WOD:
5X
12 jumping pull-ups
12 lateral dumbbell swings - 15# each hand
12 SDLHPs - 45# bar
30 sit-ups

Run home in the rain

Two days of rest coming up. Can't wait till next week to deadlift again!!

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Bill, great work.

Terry, let us know about your competition plans! It'd b great to have someone from the group competing. You would certainly impress the youngin's!

Did the long work out from earlier in the week:

1 RFT

25 Walking Lung Steps
20 Pull ups
50 Box Jumps on 2' box (sub. step ups)
20 Double unders (sub 60 singles)
25 Ring dips (dips)
20 Knees to elbows (close put not touching)
30 KB Swings --70 lb DB
30 Sit ups (GHD)
20 Hang Squat Cleans 2 X 35 DB's
25 Back Extensions (GHD)
30 Wall Balls w. 20 lb ball (20 lb medicine ball---hard covered)
3 Rope ascents (3 X 15 rope pull ups--many jumping).

finished in 23:52.

"I fought the ball and the ball won". Missed the catch on one throw and ended up with a bloody lip. Actually the wall ball made quite a racket at the globo as the ball was hard and I was tossing it against a sheet rock wall.:shrug:

This was a fun work out. Wonder why it has no name?