Mr. Cooper,

Where is CorssFit East located?

Sample wall graffiti from the home gym:

"Deadlifts tell no tails."

"Be not half assed."

"Tap, damn you!"

Had a little fun today - 3x3 for everything: pistols, windmills, uneven HSPUs, the parallette sits/tucks/straddle planche combination and standing ab wheel (still landing on my face!). Looking forward to a hike around the bluff if the weather stays reasonable. My shoulders and triceps are still sore from Saturday and I won't be playing with the clubbell today; my forearms need a break.

Did Saturdays WOD today. 10 rounds

My Rest Day times are improving dramatically! Last Rest Day I only rested 12 hours or so. Today I rested a good 16 hours! Thanks CrossFit!

Looked at Sundays WOD. Given the last couple of weeks I feel like I am becomming to "running" specific. Dropped the runs and just did power cleans and pullups. Given the early morning squats and pushup workout that was enough.

Rowed 1600 meters and then did a density set of pullups this morning. After that I did a similar workout on L-Holds which I am horrible at.

Did the Sunday WOD today...

Complete five rounds for time of:
Run 400 meters (1:26, next 4 laughable @ 1:40-2:15)
Power clean 80 pounds, 21 reps (ALL 3x 7 minisets)
15 pull-ups (15/8,7/5,5,5/5,5,5/5,5,5)

TOTAL TIME= 38min

Did Saturdays work out today. Did 6 rounds of both. Squats Cool, push ups were really hard.

First time entry... I was introduced to crossfit about six months ago by Secret Service Agent I met at my gym. I am 45, former Army Abn/Rngr etc... and have been training for as long as I can remember Took me a while to finally get with the program. I followed it religiously (to the best of my ability)for about six weeks. I have developed a terrible case of tendonitis (tennis elbow)in my non dominant arm. I think its from the repeated cleans, but am looking for anyone who has experienced a similar condition as a result of the program. I don't want to come across as a wimp, but it even hurts to take off my socks.

Tom...I've got a background in Sports Medicine (just as a point of reference). I once managed to get a nasty (understatement) case of tendonitis from lots and lots of pushups. I was able to manage it pretty well with ice and small doses of anti-inflammatories...but it was always there, lingering and flaring up if I wasn't careful.

However like a lot of masochists I refused to take time off of training. As luck would have it, I had a friend that was kind of new-age and happened to know of an acupuncturist that was well thought of. So I gave it a try.

One treatment...and I was fixed. I never had to take a single day off of training, never had a reoccurrence. I now heartily endorse acupuncture for tendonitis.

As for CrossFit...no injuries here of any significance.

Made up my own today with St.Clair.

Max Pull-ups
Max Push-ups

5 Rounds
Dumbbell Swing 55-lbs x 15 reps
50% Max Pull-ups
50% Max Push-ups
Time: 13:31

St.Clair I found this to be tougher than we thought. St.Clair got a new pull-up PR-16! YEA! The dumbbell swings made us loopy.