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[Stephen R. Lampl]

Originally Posted by Mark Ervi

Diane, thanks for the cheers.

I completed my 100 burpees in 11:16
This was a PR for me.

I did 50 burpees in a little over 9 minutes in September, so I experienced a significant improvement. I am thankful that I participated, and happy that it is over. My cousin is on his way home.

Great job on the burpees, Mark! (PR....). I was dumb and have "bought in" on a "burpup" challenge. Today was 30.....I'm not quite sure how it works, but it adds up weird, so that on the 31st, those participating will be doing about 120.......can't wait (like waiting to have a root canal......).

Take care and work hard!

[Stephen R. Lampl]

Sunday, January 4, 2009:

Still really sick . . . sat around and vegged out.

Monday, January 5, 2009:

Still feeling like doo-doo, but couldn't stand it any longer and went to the globo. Did a light, "sucky" work-out.

Warm-up:
Stationary Cycling - 10:00 / L3 / 100 RPM / 2.6 miles / HR @ 102
Jump rope - singles: 50. (Tried for some DUs, but it wasn't happening).

WOD:
Hang Power-Cleans; 1,1,1,1,1,1,1. Post Loads.

WU with 45# bar X 10. Then 45# bar X 5.
95# X F. 5 attempts total; all Failed.
Dropped to 65#, did 5 X 7 (35 total reps) for form. Hit and miss - - Lifts with poor form were repeated (approx. 50% of them......BLEH!!).

Analysis: Slow legs (not quick enough thrust upwards on initial lift), slow arms (not bringing them up fast enough), and not dipping down enough (or quickly enough) to receive the bar. Tons of work necessary here....

New Years Challenge:

Buy-in for 1/05/2009: 30 burp-ups.

Also did 5 DHPUs X 2 and 5 kipping PUs X 4. Tried UH grip once on the kipping and noted much more stability in my hip movement and that my chin/torso was much closer to the bar.

Nutrtion still a bit off - - just trying to get over this cold........

[Diane Dennis]

Today:

Ran down the street to the CLBBG - worked with trainer

Did a bunch of crappy single-set stuff that we have done over and over - most of the time I was thinking about my rowing session last night. Had a discussion with him about adding more lifting and jumping - will start bringing my own rope (I guess bodybuilders don't jump rope). I'm going to break this guy in if it's the last thing I do.

Emailed my old CF trainer and he is planning a spring bootcamp in the vicinity of where I do my alternate 5k/steps run. If that happens, I will be one very happy woman this spring!!

Mark - Are you having any post-burpee depression?

[Stephen R. Lampl]

Tuesday, January 6, 2008:

Warm-up:
Stationary Cycling: 10:00 / L3 / 100 RPM / 2.6 miles / HR 96

Modified CFWU X 2
Shoulder pass throughs, trunk rotations, shoulder/trunk rotations w/PVC, lat pull downs (75# X 10), push ups. Added 5 burpees and 5 kipping pull-ups to second set.

New Year's Challenge - - Day 6
Burpups X 2 = 12. Time= 1:42.

WOD:

Pull-ups, density style. Set ends when you drop off the bar.
(One minute rest between sets. Rested about 3 minutes between close grip and wide grip rounds).
Kipping parallel (close) grip: OH= 6, 5, 3, 4, 3 / UH= 6, 3, 3, 4, 3
Kipping wide grip: OH = F, F, 2*, 2, 3 / UH = 2, 3, 2, 4, 3
Total = 61
(* = shoulders and lats fried - - had to use a step to raise my starting height).

"Death by Thrusters"
With a continuously running clock do 1 thruster the first min, 2 the second min, etc for as long as possible.
8 rounds + 4 thrusters @ 75# (PR) = 39 thrusters.

This was one of the most difficult WOs I've ever done. Kipping degraded toward end of each set - - believe I'm not opening my hips forcefully enough to carry the kip. On thrusters, my wind endurance seemed to hold out, but my shoulders just quit - - couldn't get the weight extended out over my head. BLEH!! On the good side - - I know what I have to work on; and I feel I really accomplished something today!

[Mark Ervi]

I took a complete rest day today to celebrate the end of the 100-day Burpee challenge. I did not miss them. I am looking forward to a WOD in the morning.

[Stephen R. Lampl]

A well-deserved rest, Mark! Take care and enjoy some "normal" CF routines!

[Terry Dickman]

Originally Posted by Mark Ervi

Diane, thanks for the cheers.

I completed my 100 burpees in 11:16
This was a PR for me.

I did 50 burpees in a little over 9 minutes in September, so I experienced a significant improvement. I am thankful that I participated, and happy that it is over. My cousin is on his way home.

That's awesome Mark, Congrats!
Our WOD last night was 150 Burpees for time and I had to DNF at 50 (~10 minutes) because of my knee, not sure what happened it just started hurting, so I did 50 pushups and called it quits. it was kind of bummer but I am older and wiser now. Went home and iced the knee, it feels fine today.

[Mark Ervi]

Warmed up today w/CFWUx3 doing assisted dips and pull-ups.

Chose Tuesday main site WOD for today
Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups (I subbed 15 reps 80lb. Shoulder press)
15 ft Rope Climb, 2 ascents (I subbed 15 pull-ups)

My time: 31:38

Terry, sorry to hear the Burpees knocked you down a bit. I worried all through the 100-day challenge that I would end up injured. I am thankful that did not happen, and feel very lucky.

[Stephen R. Lampl]

Mark,

Great work on the WOD!! I never thought to sub out the rope climbs and HSPUs in the manner you did. Great idea.

Terry, sorry about your knee. Hope it is not a problem and causes no more pain...

[Terry Dickman]

Wednesday 1/7/08
Warm Up 2 rounds
10 pullups
20 back stretch
30 squats
40 situps
Samson Stretch

WOD
For time:
400m Run
21 Hang Power Cleans 135
400m Run
15 Hang Power Cleans
400m Run
9 Hang Power Cleans
400m Run

My Time 15:33
Felt good tonight, after the WOD I did 2 (7 and 7) sets of kipping pull ups, no assist.

http://home.comcast.net/~tdickman/1-7-09.jpg