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[Stephen R. Lampl]

Nice WOD and completion time, Terry.

Tried the HPC WOD the other day and couldn't get a decent weight up.....slow legs/slow arms? Don't know what, but I'm gonna get this....

Take care!

[Mark Ervi]

Today I warmed up w/CFWUx3 w/assisted dips and 20 burpees (I missed them so much, I had to do a few)

did Hang Squat Cleans 1-1-1-1-1-1-1
I did 105-115-120(f)-115(f)-105-105-105-105-105

OHS 15x45lbs.
Back squat 21x95lbs.

[Clay Warford]

impressive mark!

[Stephen R. Lampl]

Thursday, January 8, 2009:

Warm-up:
2500m Row - moderate. Pace of 2:12 - 2:15 per 500m avg. 30 SPM avg.
Sprint last 100m @ 1:44 / 500m. Total time=11:35.

CFWU X 3. Added shoulder dislocates, pass-throughs, trunk rotations, and increased reps for GHD sit-ups and back extensions to 15.

WOD: Main Page....
10 Rounds for Time
3 weighted pull-ups @ 45#, drop dumbbell, the perform...
5 strict pull-ups....then perform
7 kipping pull-ups
Dropping from the bar at any time ends the round.

What I did: "The MacGuiver WOD" (Held together with bubble gum and duct tape) Scaled to 15# for weighted pull-ups. 1). Round 1 completed 3 weighted, 5 strict, 7 kipping pull-ups.
2). Rounds 2 - 4 completed in broken sets (dropped off bar), 2 weighted, 2 or 3 strict, the rest kipping in sets of 4 or 5.
3). Rounds 5 on, had to dump the weight. Kipped all pull-ups.
4). Rounds 9 and 10 degraded to sets of 2 - 4 kipped pull-ups.
Total = 150 pull-ups. Not timed, but took approximately 1:07.
Used whatever means possible to obtain 15 reps for each round. Rested 2 - 4 minutes between rounds.

Thruster Practice:
45# X 10 (warm-up)
65# X 10
85# X 8 (PR) (only 8 reps 'cause I ran outta shoulders ......)
85# X 8 (9 F)

New Year's Challenge: Burp-ups - Day 8 X 2 = 16

Shoulders and lats do not like me today......

[Stephen R. Lampl]

Originally Posted by Mark Ervi

Today I warmed up w/CFWUx3 w/assisted dips and 20 burpees (I missed them so much, I had to do a few)

did Hang Squat Cleans 1-1-1-1-1-1-1
I did 105-115-120(f)-115(f)-105-105-105-105-105

OHS 15x45lbs.
Back squat 21x95lbs.

20 burpees (I missed them so much, I had to do a few)

Burpee lover!!!

Great work all around, Mark! Just kidding about the burpees.....

[Diane Dennis]

Mark - Isn't it amazing how even burpees can grow on you after 100 days?

Today

Ran down the street to the Crummy Little Body-Builder Gym (yes, that's what CLBBG stands for) - worked with trainer (specifically told him last time that I wanted to incorporate more lifting and jumping into the work out - got the lifting)

WU:
3 rounds
15 dumbell swings
15 back extensions
50 sit ups

WOD
back squats - 10x65#
1 min plank
2 min jumping jacks

back squats - 10x100#
1 min plank
2 min jumping jacks

back squats - 7x150# - was going for ten but had to bail on 8th rep
1 min plank
2 min jumping jacks

cool down with light front squats - 3 x 10 x 45#

Actually had to wipe my face with a towel - first time with this "pace yourself" trainer.

[Stephen R. Lampl]

Originally Posted by Diane Dennis

Today

Ran down the street to the Crummy Little Body-Builder Gym (yes, that's what CLBBG stands for) - worked with trainer (specifically told him last time that I wanted to incorporate more lifting and jumping into the work out - got the lifting)

WU:
3 rounds
15 dumbell swings
15 back extensions
50 sit ups

WOD
back squats - 10x65#
1 min plank
2 min jumping jacks

back squats - 10x100#
1 min plank
2 min jumping jacks

back squats - 7x150# - was going for ten but had to bail on 8th rep
1 min plank
2 min jumping jacks

cool down with light front squats - 3 x 10 x 45#

Actually had to wipe my face with a towel - first time with this "pace yourself" trainer.

Great job on the BS, Diane! I like your acronym for your globogym....

You're right about the burpees, you know. They're even growing on me....

[Diane Dennis]

Stephen - The CLBBG isn't even close to a Globogym. It is a tiny little joint down the street that has body-builder pictures on the walls. A bunch of big guys show up there but they don't actually seem to do much. When I did "Michael" in there for the WOD a while back, they all looked at me like I was nuts. But let's look on the bright side - it's close and it's affordable! And they have a C2 erg!

[Stephen R. Lampl]

Originally Posted by Diane Dennis

Stephen - The CLBBG isn't even close to a Globogym. It is a tiny little joint down the street that has body-builder pictures on the walls. A bunch of big guys show up there but they don't actually seem to do much. When I did "Michael" in there for the WOD a while back, they all looked at me like I was nuts. But let's look on the bright side - it's close and it's affordable! And they have a C2 erg!

Wow......gotta be hard to work out in that kinda environment. Seems like such people want to be very helpful......in the wrong sort of way for us CFers. And, if you want to draw a ton of looks from people who believe you've really fallen off your rocker, do a WO of "Virtual Shoveling."

[Mark Ervi]

Yesterday did CFWUx3 and 20 burpees

Started with intent to do Front squats 5-5-5-5-5
Did 5x95 and 5x105, but my wrists could not tolerate the stretch.
So then did back sqat 5x135, 5x145, 5x145

Then Shoulder Press
10x95
10x95

Dumbell shoulder Press
10x30lb. dumbbells
10x30

Rowed for 10 minutes
The rowing computer is broke so no data on distance, pace, etc.

Bench Press
5x95
5x105
5x115
5x125
5x135
5x135