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Old 02-02-2009, 07:30 PM   #201
John Velandra
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Re: Wendy's workout deal-e-o

http://lh3.ggpht.com/_aWYAwGQB4Mc/SY...0/IMG_4879.JPG

You two did great! Can't wait to have her come and play with us again!
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Old 02-06-2009, 03:23 PM   #202
Emily Warners
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Re: Wendy's workout deal-e-o

That was fun! Practiced good rowing form at the gym just today and thought of you, John. Your gym is great fun and good people.
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Old 02-06-2009, 04:53 PM   #203
John Velandra
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Re: Wendy's workout deal-e-o

Be sure to come back up and play....

tomorrow's wod would have been fun:
Tabata WOD - 2 evolutions of fun!
8 rounds of 20/10 all the way through of each one.... THEN DO IT AGAIN!
Thrusters
Burpees
Hollow rock
Wall ball

Try it at home!

http://lh4.ggpht.com/_aWYAwGQB4Mc/SY...0/IMG_4892.JPG

Last edited by John Velandra; 02-06-2009 at 04:54 PM.. Reason: added more
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Old 02-10-2009, 07:46 PM   #204
Wendy Pace
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Re: Wendy's workout deal-e-o

Catching up...

Today, Tues. 2/10
5pm workout with J.V. Started with strength - 5 sets of 5 push presses
85-85-95-95-105! And yes - I owned that last set. I was thinking we were done when John says "oh and now a quick metcon" I should've known. Just as we were about to begin, another lady, Ann, joined us (a little reluctantly, but she hit it hard - and it was her second workout of the day!)

5 rounds
7 med. ball cleans (20#)
7 burpees

time: 6:04

good one!


Last week, did some backsquats for sets of 5. Worked up to 165, then went back down to practice with slightly different form and bar placement. I don't remember what I did Tues or Wed.
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Old 02-14-2009, 04:43 AM   #205
Wendy Pace
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Re: Wendy's workout deal-e-o

Getting all packed up for a week in Philly. Really gonna try to make it to the morning "suffer on sat." before I leave today. We'll see....


Yesterday, the group workout was 150 kb swings for time If you stopped, you had to run 400m. There were four of us (Drew, Tim, John, me).

We were outside on the blacktop. I had taken my shoes off for better stability when Ally told us about the running. I hate running, and I didn't want to put my shoes back on. Plus, just to get me, Ally says "Carrie and (some other girl) did this one without stopping in under 5 minutes". That did it. There was going to be no stopping. I was good until about 50, then my grip really started to go. But I made it

Time: 5:29 weight: 16kg kb
all the other guys stopped at least twice
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Old 02-17-2009, 08:34 AM   #206
Erin Davidson
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Re: Wendy's workout deal-e-o

Ha - that WOD has been popping up everywhere - I really have to try it...though it sounds like my worst nightmare.

Very excited to meet you!
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Old 03-26-2009, 08:39 PM   #207
Wendy Pace
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Re: Wendy's workout deal-e-o

How does a month go by so fast?

Thurs. 3x3x3x3x3 deadlifts

185-185-185-190-200

at the apartment gym - watching an army guy do a theme and variations on the bicep curl
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Old 07-17-2009, 08:00 PM   #208
Wendy Pace
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Re: Wendy's workout deal-e-o

So it hasn't been four months since my last workout, just haven't been motivated to post.

Friday night 7/17/09
Today at Stronghold's Gym in Cola, SC with Emily and Dan: Dan did the wod from Wednesday's wod from CCF - 10-9-8-7-6 225# DL, HSPU's, thrusters, pullups. I did it Wed. all the way to 1...it took 40min. I was the last one done.

Emily and me: FGB - watched the clock for time. 12# med.ball, 45#bar for ppress and SDHP. Didn't count reps on all rounds.


Back up to Monday, July 6 - at CFMN in Eden Prairie. Visiting my mom, sister, niece & nephew. First workout in over a month (trying to heal a wonky calf muscle that wrenched months ago from a box jump landing gone bad).
5-4-3-2-1 DL 165#, 15 pullups, 15 cal. row, 15 situps. This one also had me bringing up the rear.
Tuesday, couldn't even finish. Hands were raw from the day before.
5 rounds: 2 rope climbs - all done from floor as I've lost the ability to pull myself up; 15 db burpees (15#). Made it through 3.5 rounds, then my calf muscle said stop.


Five days left in the US. Thursday I leave for Karachi to get ready to teach music to rich Pakistani kids at Karachi American School.
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Old 07-26-2009, 04:30 AM   #209
Wendy Pace
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Re: Wendy's workout deal-e-o

What is today? Let's see, Thursday morning 7/23 fly from CLT-JFK-DBX, Friday morning from Dubai-Karachi. Arrive at KAS @ 4pm.

So Sat. July 25th. First workout in Pakistan. Checked out the weight room at the school gym - not bad. Pullup bar is high enough to kip. There's an olympic bar with a few plates - enough for now. Did the tabata workout - Pullups-mostly jumping, pushups-mostly from knees, situps, squats (interrupted by a phone call but kept doing squats while talking - now I HAVE to answer, as it's my boss, the principal, and I have to carry my cell phone with me everywhere). Didn't exactly count reps, but really tried to maintain good form and a solid core.

Today - Sunday, July 26th. 3rd day in Karachi. Steak and eggs for breakfast (excellent steak). Stovetop espresso made with bottled water. Swimming in the afternoon in the giant olympic pool here that's open for the teachers 24/7. Then an hour later went to the Sunday Bazaar - what a place. It's so cool to be here. No wonder the other teachers have been here for more than the required 2-yr. contract.

Also just found out there's a whole room of gymnastics equipment left over from a previous PE teacher that's in storage....I know what my after-school activity will be with the kids
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Old 07-27-2009, 05:03 AM   #210
John Velandra
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Re: Wendy's workout deal-e-o

We miss ya!!!
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