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[Jim Cordes]

Originally Posted by John Jaeckel

2/3/10: Coincidence.

"Barbara"

5 rounds for time
20 pullups (jumping)
30 pushups (all clean)
40 situps
50 squats

No mandatory rest/37:01

Funny coincidence.

I did it once without rest, several months ago. Hard to say which is tougher, rest or no rest, because the rest means I go much harder on the pull-ups and pushups. Sit-ups were the bottleneck this time.

The Claw

[Tim Fisher]

Hang Cleans - 15x45, 10x135, 7x155, 5x175, 2x185 (terrible form on last 2)
Bench Press - 20x45, 15x135, 10x185, 4x225, 15x135, 15x135, 15x135
leg press - 12x360, 10x450, 10x540, 8x630
45 lb weighted incline sit ups - 15x3

[Pat Quigley]

Nancy--happy birthday---you made it.

Diane D: I hadn't thought of posting the temp as a tease. However, I promise to let you know when it's 110 here and you can give me your local temp.

Went to my sports med. doc yesterday. No hernia. Did pull one or more muscles in the groin doing Turkish get ups. Told me that these injuries clear up in 4-6 weeks---with rest. Ha! There's that four letter word again. Anyhow, need to do lots of butt stretches and possibly some adductor/abductor work.

Did 100203 workout today: 5 RFT: Run 400 m, 30 boxjumps w. 2' box, 30 wallball throws w. 20 lb ball. Time limits only permitted 3 rounds. Ran on hard wood floors for 3 minutes (equiv. to treadmill), step up on 2' bench, and 20 lb medicine ball using basketball backboard. Hadn't used a hit marker for wall balls since I left the Xfit box almost one year ago. I'd forgotten how tough these are. POSE running again spared the knees.

[John Jaeckel]

Originally Posted by Jim Cordes

Funny coincidence.

I did it once without rest, several months ago. Hard to say which is tougher, rest or no rest, because the rest means I go much harder on the pull-ups and pushups. Sit-ups were the bottleneck this time.

The Claw

That was my first Barbara. Maybe not the best day for it as we were up a couple of times last night with our four year old coming off a tonsilectomy.

It's just a huge volume of work. Nothing challenging per se. Just endurance. I think I burned a lot of calories though.

[Stephen R. Lampl]

Hey Nancy,

Glad you are with us "Over the Hill" guys and gals at long last......

Everybody is still "rockin / sockin" here, I see. I am slowly but surely "sputtering" back to life; just still doing a LOT of traveling (Disneyland last week for daughter's B-day and up helping her get ready to move this week), so I'm slackin' on the workouts..........

I've got four months plus of workouts to catch up on.......talk about a suckfest! Actually, I NEEEEEEEED broccoli!

[Deb Weber]

Thanks Terry!... good stuff.

[John Burch]

2/3/10
CFC WU

WOD this is a active rest workout (thats what I call it anyway)

Part 1
6 rounds of rowing for 1:00 :15 rest between sets 1550 T

Part2
5 HSPU
10 20# med ball cleans
10 med ball situps
4:45

Part 3
L sit from rings :10
front plank :60
L sit
left plank
L sit
right plank

m/55/178 CrossFit Chesterton

[Jeff Kilinski]

There's a thread on the board about mobility and the front squat. Like alot of folks I'm limited in my front squats 'cause my wrists hurt in the rack. Here are some links that came out of the discussion. One of them is the same that Terry posted. Here are a couple more,

All links are WFS.

http://stronglifts.com/how-to-improv...acic-mobility/

http://sanfranciscocrossfit.blogspot...-for-care.html

http://sanfranciscocrossfit.blogspot...eak-is-on.html


Wednesday, Family day (like a rest day)

[Diane Dennis]

Today - 02/04/10
Noon workout at CrossFit Confluence

WU: 3 X shoulder mobility, Sampson stretch, back extensions, sit ups

WOD: "Murph"

*For Time
Run 1 mile
100 pull ups (jumping)
200 push ups (knees)
300 squats
Run 1 mile

39:40

This was my first time doing Murph. Whew! I partitioned 5/10/15 x 20 rounds. My second run was more like a trudge but I kept thinking about Lt. Murphy and how he ran out into open gunfire to save his team. I sure as heck could run one more lousy mile.

[Mark Ervi]

Today
CFWUx3 w/assisted dips

Ran 2 miles on treadmill

Did 20 pull-ups

Did dumbbell shoulder press
10x15lbs., 10x20lbs.
Did shoulder press
10x45lbs., 10x55lbs., 10x65lbs., 10x75lbs., 5x85lbs., 4x90lbs., 3x90lbs.

Back squats
10x90lbs.
10x90lbs.