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Run 5 K

I have made HUGE progress this last two weekw with my leg/knee issue thanks to Kelly Starrett. Did a (approx) 3 mile run tonight - ran for 38:41. Not an impressive time, but considering I haven't run in almost a year (except for a couple of rare days and the last two weeks) I am totally satisfied. Read the quote the other day "Today I will do what you won't so that tomorrow I will do what you can't." That quote kept running through my head when I was running.

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Today
Warmed up w/ 5mile bicycle ride, 15 squats, 15 push-ups, 15 sit-ups

Then did
6 sets of 5 push press w/90lbs.
3 sets of 10 SDLHP w/90lbs.
3 sets of 10 power cleans w/90lbs.
3 sets of 10 thrusters w/20lb. dumbells

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not much of a warm up today
we went right into Deadlift working on form with PVC
WOD
5 rounds
10 DL @ 185#
15 KB swings @ 35#
clock was not running we were working on DL form

m/55/183

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Who is Kelly Starrett?

Our Saturday workouts are at the park. Um, it's 18 and snowing. :ranting2: I did this in my livingroom in 38:59. I did intervals on the treadmill for the run, and that part took 23:00. Felt good. I am on Day 10 of my Paleo Challenge and my energy levels are beginning to stabilize.

[quote]October 9th, 2009
***PVC 2.5 Mile***
For Time:
Run 2.5 Miles with a PVC bar
During the 2.5 Miles
100 OHS
100 Push-Press
100 High/Outside
100 Front Squats
Break it up any way you want — 25 reps at each corner, 10 reps 10 times, whatever.[/quote]

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[B]Day 9[/B] Ab Planks - 1:00, 1:30, 1:30, 2:30, 1:30, 1:00 = 9:00

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Diane Mahoney - Who is Kelly Starrett?


[QUOTE]Starrett is a Doctor of Physical Therapy and the owner of San Francisco CrossFit.[/QUOTE]

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Bill,

Good work! I have only been CFing for a couple of months and I am truly inspired by your posts and the posts of others over 50. I am relentless in improving my conditioning (and having trouble) giving myself enought rest time!
I had never worked out since playing hockey in Highschool way back in the 60-s Making a firm decision in April to make a dramatic lifestyle change has been really a turning point, FINDING CF has been awesome!!!
At 57 I feel great, looking forward to inspiring others to make a similiar decision! Great to be Here and on the BrandX page

Chaplain Tim
57/5-8.5/175 (down from 210 in Jan 09 CF-DOB 09/02/09

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[B]Day 10[/B] Ab Planks - 1:00, [B]4:00 PR[/B], 1:00, 2:00, 2:00 = 10:00

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good to be back. Since my short vacation to LaLa land, I returned with an infected gum that required some minor surgery. Painkillers and crossfit do not mix.:( Then some kinds intestinal things. Finally today was feeling ok to go back to the gym.

Fran: 21-15-9 rep of 95# thrusters and pull ups. These thrusters were more like push presses for me. Finished in 6:05.

Still in PT so I can bring up the form problems with thrusters in the next session.

I ran across a few more crossfitters at my gym today. Anyone hear of crossfit clubs operating in globos? Two of the three recent acquaintances doing crossfit were level 1 certified and going to ASU for a degree in exericise science.

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Hi Pat - Welcome back. Dang nice Fran time considering!
-------------------------
10-11-09

[B]Ab Planks[/B] Day 11: 6x (1:00 hold, 0:30 rest) then later 5x (1:00 hold, 0:30 rest) = 11 minutes

[B][U]Warmup[/U][/B] - same as previous

[B]DL [/B]- all 5 reps
85-105-125-145x5
[B][U]
WOD[/U][/B]
75 OHS - 45#
Time: 8:29
(Did this one once before over a year ago. I'm sure it wasn't under 10 minutes)