greyhounddawg - 28 February 2009 04:43 PM

What?!!?! How incredibly rude of your friends to not even let you finish FIRST on your birthday! I say have TWO pieces of pie.  :-P

seriously.

chocolate fondue works too!

-Halo- - 28 February 2009 05:52 PM

Mr.K - 27 February 2009 08:27 PM

As rx’d!

24 hrs and needing all of it!!!

LOL.

I did todays WOD as Rxd as well plus I through some rounds down range before I walked out with a new toy.

Does that mean I get to claim a Big Dawg as Rxd?

Thursday’s WOD today:

10 min. bike

Walking lunge 100 ft.
21 Pull-ups (7/7/7)
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups (6/6/6)
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups (5/5/5)
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups (6/6)
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups (5/4)
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups (6)
6 Sit-ups

Pull-ups were kipping.  I felt like my form is coming back.  Maybe taking a few days off from the CFWU has giving my arms a chance to recover.  Also, I did this WOD at the school’s gym and the pull-up bar has rubber grips which seem to help compared to the bare bar at my regular gym.
Sit-ups (unbroken) were flat on a mat with my hand on the mat near my hips.

2/3 CFWU
Burgener Warm-Up

WOD090105
Hang Power Cleans 1,1,1,1,1,1,1,1,1

135x3

185,185,195,205(M), 205(M),185,195,195

135x3
135x3 - squat cleans

I was not feeling too hot yesturday, so took it as a rest day. Did yesturday’s WoD today

As Rx’d
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Time 15:05

I really tried to push it, have a feeling walking will be interesting in the next day or 2.

WOD Rx’d 022709

Was supposed to do 022609, but got my days confused. I will have to rectify that tomorrow

My time was 34:40 doing the Big Dawg workout.

I was running a 6.5mph pace for most of the running, but I started at 7.5mph, and finished at 7.2mph

Yes, I have a lot of work to do, but that ‘s a start.

Standard warm-up.
Still having lots of problems with the pull-ups. I am open to any advice on how to improve on those.

Warm: 500m Row

Run, BE WOD   Time: 9:56
Scaled to Puppies

Cash: Bike, 10 minutes, 5.2 miles

21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

15:11 as Rx’d

Didn’t count the time it took between hip-back extensions and runs (3 flights of stairs).  Glutes still felt Thursday’s lunges.

Pack Helen:

3 rounds
run 400 m
21 kettlebell swings, 35#
12 pull ups

15:36

Pull-ups were pitifully broken.

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Used 70lb assist for the pull-ups
Time: 17:10

I played baseball at BX.  Subbed push ups for burpees do to ongoing back issues that are not related to CF.

100’ Walking lunges
15 Pullups (4 then jumping)
15 Situps
100’ Walking lunges
12 Pullups (3 then jumping)
12 Situps
100’ Walking lunges
9 Pullups (1 then jumping)
9 Situps
100’ Walking lunges
6 Pullups (jumping)
6 Situps

15:01.3