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Old 01-10-2009, 07:03 PM   #208
Stephen R. Lampl
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Join Date: Sep 2008
Location: Twain Harte  CA
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Re: Over 50 Crossfitters Sign In

Well.....Still have this crummy cold today and only got 3.5 hours of sleep (excellent BBC show on early this a.m. about the Yellowstone Super-Volcano; then had to get up early for a Mens' Breakfast at church.....)

WOD 090110
:

5K Run for time.

Warm-up: Stationary cycling:
10:00 / L3 / 100 RPM / 2.6 mi / HR 102
Treadmill: 5:00 slow walk .25 miles. Slow run (5.0 MPH) .15 miles. R/Knee started to complain.

Sub: 5K Row.
Time = 22:04
Thought I could do better, but this cold made it hard to get deep breaths. Avg pace 2:14 / 500m. Tried a sprint - last 500m under 2:00, got only 250m at approx. 1:56 pace before had to slow down. Tried again, last 100m @ 1:54 pace.

Weighted Pull-ups:
20# - Fail; 10# - Fail.
Apparently shoulders and lats are still to weak/fried to do these at any weight.
Unassisted Pull-ups:
DHPU: 3 OH grip, 1 OH grip, 3 UH grip = 7 DHPU.
Kipped Pull-ups: 3 OH, 8 UH*, 2 OH, 4 UH, 9 UH*, 4 UH, 5 UH, 1 OH, 7 UH = 43 kipped PU.
Total = 50. (* = PR for unbroken reps).

Bench Press:
WU 45# X 15, 45# X 10.
135# X 3
155# X 3
R/shoulder started hurting, so stopped. 155# felt easier than I ever remember; wish I could have gone on....
45# X 25, X 50, X 25, X 25.

New Year's Challenge: Day 10 X 2 burpups = 20
(Not timed today - - I was flat fried and fricasseed......)

Glad tomorrow is a rest day!!!!! WHEW!
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