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Old 11-18-2008, 11:43 AM   #19
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

Originally Posted by Mark Ervi View Post
Warmed up w/3 rounds of 15 squats, 15 sit-ups, 15 back extensions, 4 sets of 13 Burpees (52 Burpees total), run 400m, 2 sets of 15 assisted dips, and 10 dips.

Did “Helen” modified with 45lb. dumbbell swings. Ran on treadmill at 0% incline, 7.5 setting.
3 rounds run 400m, 21 swings (all swings unbroken), 12 pull-ups
My time: 16:20 (PR at this modified weight)

Stephen, that is a lot of work you did Monday. Great job on the rowing Helen. I have to do some trekking back and forth between the treadmill and pull-up bar at my gym too. Hurts my time, but it might be saving my life.

Talk about a lot of work!!! Wow! That's an inspirational WU you did before doing Helen! You could make a WOD just out of your WU! Congrats on the PR too!! I know the moving back and forth from/to our respective WOD "stations" is a pain, but I welcomed/needed the breather too! Staggered like an old gunslinger who took a few too many rounds in the belly.......

Have a great day!
Steve 5'10"/197/60 yrs. My Log Perseverance through adversity
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