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8/7/09
No Crossfit Total today...Heel hurts from yesterdays DL

Instead.....

Row 5555m - 22:34.3

WOD (Thanks to Peter Nathan at Gunx Crossfit, Gardiner, NY)

For time;
10-9-8-7-6-5-4-3-2-1

KB Snatch (each arm) 53#
Pull Ups
Push Ups (I added this for extra credit)

32:36

Usually after a WOD, I can get to a box or something and sit and gasp until I recover. I don't normally fall to the floor in a puddle of my own sweat but this was an introduction to a new kind of suck ! Why does this stuff always look easier on paper (or the monitor) ?

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Im afraid of box jumps too Diane skiing into a tree well

no WU today
weighted pullups
3 @ 35#
3 @ 45#
3 @ 50#
1 @ 65#
1 @ 78#
F @ 78#

WOD for time
50 ring dips
run 400m
50 pushups
run 400m
50 push press @ 75#
run 400m time 19:45

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Mowed yard yesterday and did a lot of yard work. Did not have time to go the gym today so I did 50 x 2 pushups in the morning and 50 x 2 pushups in the evening. I am maxing out on my deadlift in the morning, hoping to get 425.

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Friday -
I did CFWUx3 w/assisted dips
Ran 6 mins. on treadmill

Did 3 rounds of
row 2:15 (the C2 computer does not work)
do 21 burpees
run 400m on treadmill

My time: 25:16

Did OHS
10x45lbs.
10x45lbs.
5x55lbs.
5x55lbs.
5x55lbs.

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1/2 CFC WU
WOD 4 rounds for time
10 HCJ @ 95#
50 squats
run 200m

19:09

m/54/183
thats a big DL Tim 425#, and a whole lot of push ups

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8/8/09

Row 2501m- 10:07.5

KB drills and warmups (25#KB)
3x20 Halos (each direction)
3x20 Ribbons
3x20 Around the body
2x20 Figure 8's
1x20 Figure 8's to hold

WOD
"Pushing Helen"
3 rounds for time
400m Run (Subbed 500m row)
21 KB swings (55#)
12 pull ups
12 push ups

19:14- Last time I did a regular Helen (without the push ups) I had 20:12 ! KB work and losing weight is really helping my times.

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I went to CrossFit in the park today. The Rx'd workout was 100 burpees, and if you stopped for more than five seconds, you had to run 100 meters. Since I'd not done burpees before (at CrossFit anyway), I got scaled back to 100 pushups on my knees. I ran 6 times. Nice break!

The knee pushups are becoming too easy. A month ago I could not do a single all-the-way-to-the-ground regular pushup. Did ten in my living room a little while ago. :evilsmile

Since I didn't think I worked hard enough at CrossFit, I ran 1.5 miles around the park behind my building. Now I'm satisfied.

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WU - 20 minutes brisk walk at Long Beach boardwalk
WOD - Intervals run 1 min, walk 30 seconds for 1 mile

Lifting

WU - Overhead squats PVC ( I was already warm)
Front Squat -10 reps 30/50/60/70 wrists start to hurt
Back Squat - 10 reps 80/100/120/130
Bench Press- 10 reps 65/90/110/ 5x130

5 Rounds 10 Pull ups assisted/ 12 Back extensions

Local track - jog 1 mile, walk 3/4, sprint last 400

I was eating a Supreme protein bar during the WOD and I noticed a bring difference in endurance. I never tried that before.

"It's not the reps,time orweight that counts, it's the satisfation you get from doing them."

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Today I did 50 pull-ups for time.
My time 6:55

I did Deadlifts 5-5-5-5-5
I did
5x225lbs.
5x225lbs.
5x225lbs.
5x225lbs.
5x225lbs.

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Deadlift 5-5-5-5-5

Good warm up. Left shoulder recovering from FGB on Tuesday - SDHP?
Did jumps with right foot on plyo box (12, 16, 20"), alternating leg JR, worked on double unders, etc...

Ea x 5; 185, 235, 255, 275, 285.

Cool down, more box work for right leg and checking email.