CrossFit Day 54 & 55

Posted on February 19, 2014 by tootallfritz

I’ll be honest, this far into CrossFit, it shouldn’t seem so hard EVERY DAMN TIME. But it is hard. I’m not sure if that is good or bad. I want to be stronger but just don’t feel as if I am getting where I want to go. Maybe because I only go twice a week? Maybe because I’m in the middle of a pretty fast training cycle as I am trying to get these legs to start turning over QUICKLY again? Maybe because I’m overeating and have gained weight? Maybe because I’ll be 40 in a little over a month? Obviously, I’m not sure what the missing part of the equation is, for me, but I’m pretty sure I can put the blame on ~~the crap that I’m stuffing in my mouth~~ my food intake. I eat well 90% of the time. But apparently that 10% WEIGHS me down. I need to get it together!! I need to be more disciplined.

So I’m taking a break to go fill my water bottle and peel my banana ………

Now onto the WODs from last week. I’m still going. I’m still trying. And when I get tried, I tell myself that I need to keep pushing because that’s what will make me stronger.

CrossFit Day 54 – Push Press 5×3 (73#s) & Tabatas

Tabatas – As you probably know by now, this is the 8 sets of each movement with 20 seconds on and then 10 seconds off (rest) between sets.

Ring Dips – Super hard. My spaghetti arms aren’t showing much improvement, plus I’m not coordinated enough for the ring dips. I’m very shaky and even with the assistance of the band, this is a difficult move for me.
Ball Slams – 20# ball. We’ve recently moved up in weight in all our “balls”, and even the kettle bells. I know this is a positive thing but it makes everything SO tough.
Sit-ups – Actually something I can do. Yay me!
Wall Balls – 14# ball
Rowing

CrossFit Day 55 – Front Squats 5×3 – (73#s)

Partners – Each person does half of the prescribed WOD (workout of the day). Items can be divided in any way you choose (sometimes we just do half each, sometimes we have to break it down more. EX – burpees we did 10 each x2, then 5 each). Timed workout, so please bust it so your partner isn’t waiting on you for too long!

50 Burpees
100 Sit-ups
50 Box Jumps – Super tall box this time!! I normally use the 18” and this was maybe 24”, I could definitely tell and had to be careful to make it up and not misstep.
100 Kettlebell Swings – 35#
50 Wall Balls – 14#
100 Ball Slams – 20#

Last week was a tough week. I was tired. But I still went. If I go into every workout “fresh” and ready to rumble then I’m not pushing myself or improving. While it’s important to know my body and know when I NEED to rest, it’s just as important to realize when I get to the mid to 3/4s point of a tough training cycle, everything will be tired. And this is the most integral point of the cycle when I need to keep pushing so that I can make the most progress. I “get it” but that doesn’t mean that I don’t feel ~~like crying sometimes~~ tired.

** Keep Pushing, the Results Will Be Worth the Effort ** Amanda – TooTallFritz **

P.S. – The giveaway for the FREE Entry to the Corn Fed Spartan Crucible obstacle course, mud run is still going on! Enter HERE.

Back At It & CrossFit Day #49

Posted on January 23, 2014 by tootallfritz

I’ve been on a little hiatus since the Dopey Challenge. I needed a break. The plan all along was to get thru the Huff 50K & Dopey and then take some time off and really not do “much” for the remainder of the month of January. And I was looking forward to it. What I didn’t realize was how much my body would NEED that break. I started getting a bit of a clue when I had a ~~pretty severe~~ Plantar Fasciitis flare up on the first day of the Dopey Challenge. Yep, during the 5K. Initially it took me off guard because it basically came out of nowhere but it didn’t take me long to realize that it was text book PF. I was fine while running but when I stopped ~~OMGosh~~ things got ugly fast. And when I sat down, the getting up and getting moving was super painful. It felt like I was walking on spikes. Not ideal but at least something I could self diagnose. Also something I was familiar enough with that I could be pretty certain that completing the Dopey Challenge ~~most likely~~ wouldn’t do much additional long term damage.

Source: Mayo Clinic

Then I got a head cold/sore throat combo that was a bit of a nuisance. Brought that new friend home with me from Disney. It took a week and a half to clear up (thanks to some electro acupuncture by Dr. Alexis). I felt good for two days. Then the stomach flu hit. Yep, the stomach flu. SO.MUCH.FUN. Okay, it sucked but my body was tired and why not get it ALL out of the way while I was in rest mode anyhow, right? Right!

Now I’m feeling AMAZING except for the heel pain that Dr. A is slowly but surely kicking to the curb. I ran 4 miles on the treadmill last night at 8:22 pace. Then I hit CrossFit this morning! I’m so happy to be back to being active. I still don’t plan on doing anything big this month but I’m moving and that makes me happy. Smile

CrossFit Day 49 (and if you are really counting, CrossFit Day 48 was on January 2, 2014 but the WOD has been lost in the windy tunnel of the TTF brain. Ooops!).

WOD – Jack. Hello Jack. So nice to meet you. Thank you for kicking my butt on the first day back to CrossFit in 21 days. Thanks for reminding me WHY I CrossFit in the first place. Thanks for reminding me that I am weak and I want to be strong. Thank you for starting me off on my quest to be a strong runner in 2014.

20 minutes – AMRAP:

10 Push Press – Empty bar, the girlie version, #33 lbs
10 Kettlebell Swings
10 Box Jumps – 18” box – I did alternate in a couple step-ups a few times when I needed to catch my breath but 99% were box jumps.

I did 11 rounds. I was very focused on trying to get at least 10 rounds completed because at the half way mark I was into my 6th round so I didn’t want to lose ground. I was super happy to be able to complete the 11th round, even managed a few extra push presses even though time was basically up. I really tried to stay focused and wanted to keep pushing because it is a new year and I think it’s important to focus on new goals and try to improve. Plus, what’s the point of getting up early for a 5am class if I’m not going to push it? I don’t want to waste my time or anyone else’s. I want to get better. I want to get stronger. I want to run far and FAST when the opportunity arises and I really think the key to staying healthy is strength and cross training. For these reasons, I dedicate 2014 as my year of strength. I want be be strong physically and mentally. I want to be a better person. I want to handle LIFE better. I want to be strong inside and out.

** On a Quest to Be Strong ** Amanda – TooTallFritz **

CrossFit Day 33 & 34

Posted on November 1, 2013 by tootallfritz

Great week at CrossFit! It amazes me that even though I keep going, there are still new things to learn. Exciting workouts to try. And it always amazes me that I can walk away from a “workout” after 22 minutes of going hard and feel sore for days. 22 minutes. Some workouts are even shorter! Super cool in my opinion.

CrossFit Day 33

15 Wall Climbs – Whoever created these ~~bitches~~ backwards, inverted wall climbs was one sick puppy. I mean really, who just stares a wall and thinks this stuff up? And yeah, you feel all cool and strong until about the 3rd one then it’s like, please shoot me so that I don’t have to do anymore!!!!

Tabatas – 20 seconds “on” for the movement, 10 seconds rest = 1 set. Repeat x8, then rotate to the next station.

Box Jumps – 18” box
Push-Ups
Kettlebell Swings – 35#
Wall balls – 10#
Ab Baskets – 10# ball – By the time I got here, it was hard to even hold the ball up on my legs. Or maybe it was hard to hold my legs up to balance the ball? I don’t even know, I was totally dazed & confused from exhaustion.

CrossFit Day 34 – I’m going to name this WOD “Pure Torture”

7 Rounds

10 Burpees WITH a plate jump – Cuz burpees just aren’t hard enough but now we have to try to jump on a plate after each one ~~without breaking an ankle or collapsing~~. #WTF Try not to focus too much on my ~~crappy~~ form but here are a few photos below. First a nice demo from the chick in red. Except we didn’t jump “up” but forward onto a 45# plate. Fun.

10 Overhead plate (10#) lunges

10 Situps
10 Box Jumps (18” box)
1 minute rest, then repeat x7

That took 22 minutes and although it was 40 degrees out, I had to ask for the fan to be turned on ~~so that I didn’t pass out~~.

** I WILL GET STRONGER ** Amanda – TooTallFritz **

CrossFit Day 25 …. Filthy Fifty

Posted on October 2, 2013 by tootallfritz

Yes, the ~~damn~~ awesome Filthy Fifty showed up on the white board again. To be honest, I didn’t even look at all the exercises on the list, just helped get the equipment out and started with the buzzer.

Filthy Fifty

50 Box Jumps – 12” Box
50 Jumping Pull-ups
50 Kettelbell Swings – 35/26 – 35# for me
50 Walking Lunges
50 Knees to Elbows/Chest
50 Push Press 45/33
50 Supermans
50 Wall Balls – 10#
50 Burpees
50 DU/100 Single Ropes

This workout was hard for me. I’m not very strong in my upper body the weight bar shows up for anything, I groan internally. I know I’m there because I WANT and NEED to be stronger but it still ~~sucks~~ isn’t fun.

The box jumps & jumping pull-ups were good. The kettlebell swings were a hard push for 50 with the 35# bell.

Walking lunges & knees to chest were okay but my hands take a beating on the hanging “knees to chest”. Plus, if I’m honest, I’m really a knees to hip type girl too. The photo below shows me and my run friends on the “knees to chest” move. I’m in the green socks. The photos is a bit blurry cuz we are so amazing. And fast. And amazing. And did I mention fast?

Push presses are definitely one of my weakness. I did 10 with the 45# bar and then Julie M (pink top above) rescued me and traded me for the 33# bar. SO.MUCH.BETTER but still super hard. Here is a group of my run friends and I “push pressing” on a different day (I’m in the pink socks).

Supermans & wall balls done, even with my wobbly arms from the push presses. Then I got to the ~~stupid~~ burpees. OUCH! I was just out of steam. So tired. No energy. I may have even leaked a tear or two. Yes, I still “hate” burpees. And I agree with the lady below, I think this would curb my PSL craving IMMEDIATELY!!

I finished strong with 100 single rope jumps. 34 minutes & 45 seconds. Done. Done. DONE!!!

Amanda – TooTallFritz

CrossFit Day 22, 23 & 24

Posted on September 26, 2013 by tootallfritz

This will cover three different Crossfit sessions but since most of the moves are pretty standard at this point, this will be quick and painless ~~at least to read~~.

Day 22

1-2-3-4-5-6-7-8-9-10

Ball Slams (10#)
Pistols

Ring Rows
Weighted Sit-Ups
Push Press (Bar Only – 45#)

This sequence was a bit different than any other that we have done previously. Remember, my class (5am TUE/THUR) is ~~for lightweights~~ with the run club and we are more focused on increasing strength ~~to look good~~ for endurance so it’s a little different than the average CrossFit class.

The number sequence added a twist. The workout was completed in list order BUT each round the number of reps changed. First round, we did each item on the list 1x, second round 2x, third round 3x, etc. up to 10 reps for each move for the last round.

This workout taught me is that we can’t count. I know I can’t count and apparently my box-mates aren’t great at it either. We rely on SOMEONE to know where they are and that totally backfired on us this time. I ended up doing round #8 twice and I added some reps on the other rounds too. My brain wasn’t working!

Day 23

25 Pull-Ups
15 Wall Climbs/HSPU – Hand Stand Push-ups ( I did HSPUs x 30)
5 Recline Rope Climbs (I did 15)

This was more of a strength workout and I really enjoyed it. I’m not great at pull-ups, even with the bands but managed to knock them out. Then I opted for the HSPUs instead of the Wall Climbs cuz ~~they are cool~~ my elbow has been sore and I thought it would be less stressful.

We finished up with Death By Push-Ups. Awesome. Okay, not really. They aren’t fun. I made it thru 12 rounds (78 push-ups in all). Death by anything uses the clock, in one minute intervals. One minute per round, go as many rounds as possible. First round started with 1 push-up. Do the 1, then rest til the minute ends. Then 2 push-ups in the next minute. Then 3, etc. until you can’t go any longer. OUCH!

Day 24

3 Rounds – 1 minute each station

Wall Balls (10#)
Ball Slams (10#)
Box Jumps (18” box – I did step-ups)
Burpees
Rowing

Good workout but I was low on energy today. We stayed at each station and did as many reps as possible in one minute then moved to the next station. After we completed one round of all the stations, one minute rest. Repeat x3.

** I Still Hate Burpees ** Amanda – TooTallFritz **

Birthday WOD …… CrossFit Day 20

Posted on September 12, 2013 by tootallfritz

We learned the hard way this morning at CrossFit that if it’s your birthday, or someone else’s, shut up about it OR lie about your age.

If you’ve just started following, I’m a newbie CrossFitter. I go to CrossFit 2x a week at 5am with my gal pals from the run club. Although what we “do” does not have a special designation, I’d like to think we are more on the CrossFit endurance path than the hardcore CrossFitters like ~~Jared~~ these ladies:

You will never catch us at CrossFit in our undies, in fact most of us don’t wear undies cuz well, we are runners. And we look way more like this guy below than the awesome women above. Source: StudentLive

So today it was Michelle’s birthday. Happy ~~Fucking~~ Birthday, Michelle!! She was 38 so our workout surrounded her age. Yay! Sounds like fun, right?

Michelle’s #38 Birthday WOD

38 Box Jumps (18’” Box) – I did 19 jumps & 19 step-ups so that I didn’t die
38 Ring Rows
38 Kettlebell Swings (36# I think)
38 Walking Lunges
38 Hanging Knee Raises (Knees to Chest or Knees to waist in my world)
38 Push Presses – Bar only (45# I think)
38 Supermans
38 Wall Balls (10#)
38 Burpees
400 meter Run

This was a rough one for me and my weak arms. I almost didn’t make it. But I did so I’m happy on that front. And no, I’m not really mad at Michelle ~~I’m actually mad at Aunt Julie because she’s the one who brought up the birthday~~. A WOD is a WOD in my book. I’m always glad that I went, even when it’s hard. So whether is YOUR birthday or not, I’ll still be there.

** Trying ~~my damdest~~ To Get Stronger ** Amanda – TooTallFritz **

CrossFit Day 13 – Handstand Push-Ups!

Posted on August 15, 2013 by tootallfritz

Great quote on the white board this morning.

“Even if you are dead last every single WOD, remember that you finished the same WOD as the person who finished first. Yell “TIME” loud and proud, you did it!”

Love that. CrossFit, and any fitness activity, is about improving oneself. Push hard and compete against you. Try to do better than yesterday and move forward with a good attitude, being confident that the person you see in the mirror tomorrow will be stronger and tougher than the one you see today. This is all about you, don’t worry about what anyone else is doing or how quick they may be doing it. It doesn’t matter if your activity is walking, running, biking, swimming or maybe CrossFit. Do it for you. Compete against you.

Today’s workout began with two new moves. Handstand Push-ups and Kettlebell Swings. Yay! I’ve wanted to work my way up to handstands since I first saw my friends and fellow F’N Runners in this photo below (April 2013). From left: Jeni H, Amy C & Tina B.

I saw this photo via Facebook months before I started CrossFit. I was green with envy. These ladies are normal people. They aren’t big and muscly and nobody would probably pick them out of the crowd as being overly “strong”. They are moms who run. Ladies I know. Regular people like you and I. If these ladies can do it, so can I. So can you. But as with everything, we have to put in the work. These ladies obviously did that. Wow. This photo is what convinced me that CrossFit was something I needed to add to my life. I’m not saying that I’ll ever be coordinated and/or strong enough to replicate this move but I’ll never know if I don’t try. I learned a long time ago, never say never.

Handstand Push-ups – They are just as they sound. Kick up into a handstand, then dip down to do a push-up. Took me a few times to be confident enough to actually kick up with enough force to actually stay up but it was something that became more comfortable with each attempt. The goal was to do the handstand, then 10 push-ups, then kick down. Here I am below. Yes, I always wear my Aspaeris Pivot Compression Shorts and Pro Compression or SLSTRI Compression Socks to class.

I couldn’t dip down very far for the push-up but it’s a start. I also wasn’t able to complete all 10 before I lost my balance and had to kick out. I did make 9 on one attempt though! Super excited!!

Kettlebell Swings are super fun too!!! Demo below. I added the last photo too because the range of motion isn’t complete until the kettlebell is above the head. Sequence from Todo Entrenamientos and then the lady in blue is from South Coast CrossFit.

After the new moves, we did a quick “2 minute AMRAP” (as many rounds as possible) workout of: Box Jumps (12” box), Abmat Sit-ups, Squats & Ring Rows. 2 minutes on each activity, doing as many as possible in the 2 minute timeframe.

Done.

Anything you are excited to tackle in your upcoming workouts? Maybe your first 20 miler of marathon training? Handstands in CrossFit? It’s a beautiful things to watch the progress of a good training cycle. Be proud!!

** Getting Stronger ** Amanda – TooTallFritz **

CrossFit Day 12 – WOD Blake & CrossFit Day 13

Posted on August 14, 2013 by tootallfritz

The 12th day of CrossFit brought me the Blake WOD.

From CrossFit.com

“Blake“

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

Info on Blake below:

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Of course, our class had to be modified for us newbies. We did 3 rounds for time: 100′ of walking lunges (body weight only), 30 box jumps (18” box), 20 Ring Rows & 10 Push-ups. I’m at the bottom of this photo doing ~~crappy~~ push-ups in my pink shoes & green compression socks. Took me 10:43 for all three rounds.

We then got to try a few new things. Thrusters. Bar only. You can check out this ~~stud~~ gentlemen from the Reebok CrossFit Coastal Carolina page demoing the thruster below. Just imagine us doing them without the giant muscles or the ~~big ass~~ weights on the end of the bar. Since we are still relatively ~~weak~~ new, we have to put in the time learning the moves, proper form, etc. so that we don’t hurt ourselves.

The second “new” move was the Wall Climb. LOL! This was just entertainment at it’s finest. We started in a push-up position with our feet against the wall, then started to back up with our hands while our feet were “climbing” (walking up) the wall. As this is happening, your feet are walking up the wall and your hands are walking toward the wall so you “should” basically be in a handstand position facing the wall once your feet are in the full “up” position. Yeah, right. Not my finest hour. Then you return to the push-up position by walking your hands back out until you are at a 45 ish degree angle. At that point, you are “supposed” to let your feet slide down the wall back to the floor. Controlled motion. Not me. I about broke my toes each time. #WallClimbFAIL Demo from CrossFitFire below:

CrossFit Day 13 – Partner up! I think he may have been taking it easy on us Tuesday, which scares ~~the crap out of~~ me thinking about tomorrow morn.

10 Rounds

20 Wall Balls (14# ball, I think)
20 Abmat Sit-ups

Since we were with a partner this time, the two of us had to complete the 20 moves together. I had a great partner so each of us did 10 of each move (or half of the set). It went fast. Only one partner could move at a time. I started with the Wall Balls, did 10. Handed off to her, she did 10. I then moved to the Abmat Sit-ups, did 10. Then she did 10. Repeat x10. Fast workout. Took us 15:40 to complete. Done.

What will tomorrow bring? Hmmmm, I “may” have asked about handstand push-ups and they “may” have been added to the board. Hehehehee! Smile We’ll see!

** Getting Stronger, One Workout At A Time ** Amanda – TooTallFritz **

CrossFit ….. Day 8

Posted on July 18, 2013 by tootallfritz

Thursday brought my 8th day at CrossFit. Did you think I’d last this long? I certainly didn’t know when I went to that first class but I am LOVING it. I am loving it so much that I should have technically stayed home and rested for Ironman 70.3 Racine but I went to CrossFit anyhow. Yep, I love it. I love that it’s something different. I love that I never know what to expect. I love that it’s fun. I love that it’s challenging. I love that my friends get up before the sun to go with me at 5am. I love that it kick starts my day and gives me loads of energy!

I may or may not have emailed the instructor ~~whining~~ concerned about Thursday’s unknown WOD and fearing that it might be too much for me since I’m so close to the Racine race. He may or may not have taken that into account when he planned the WOD for our 5am class. We’ll never know but I was happy to see the looks of it on the board and the fact that it looked manageable.

3 Rounds – 1 minute per station – No rest, just rotate to the next station.

Kettlebell deadlifts, Push-ups, Ring Rows (I’m really liking these, is that sick?), Box Jumps & Sit-ups with knees out. Rest.

100 meter sprints (x5)

I did much better on the kettlebell deadlifts this go around. I stayed focused on staring straight ahead and not looking down at the kettlebell. My form was better. I felt better. Am I getting stronger? Who knows but I’m going to say yes because that’s what I want to believe!

The push-ups, ring rows, box jumps were all standard. I did ~~wuss out~~ use the small box for the box jumps so as to not tax myself too badly before the race. I also have jacked up hamstrings so no need to irritate them more than necessary. The sit-ups had an added twist this time, not to make them harder just different. We sat on the floor in butterfly position, then did our sit-up with open legs and came up and touched our feet each time. Not difficult, just different. And we always use the abmat so that really saves my back.

After three rounds of those 5 stations, we then took a brief rest and went out to the parking lot to do 100 meter sprints (x5). The first one was rough, as usual, but then my hamstrings loosened up and the last 4 were fun! Sprinting is way better than marathoning!!! What have I been thinking?? Photo source: CrossFit West out of Santa Cruz.

Loved this workout. Loved ending with the sprints. Smile

** Getting Stronger ** Amanda – TooTallFritz **

CrossFit ….. Day 4

Posted on July 8, 2013 by tootallfritz

I’m currently in a bit of a rut and totally disenchanted with the swim, bike & run. It’s almost impossible to make time to get to the pool; I’m averaging about 30 minutes one time a week, which is inadequate. I get one bike day each week, which is inadequate. Plus, my body is a bit damaged and the run isn’t going well. In fact, I haven’t ran long in 3 weeks, and that’s definitely inadequate. OUCH. Let’s just keep pretending that I am not facing down the Racine 70.3 in 2 weeks and the Chicago Marathon in 14 weeks. Yep, let’s just keep pretending.

So basically at a point, when all the things that I “normally” really enjoy aren’t coming together, it’s nice to have something different to focus upon ~~while I try to decide if I should bail on some of my scheduled events~~.

The 4th of July brought my 4th CrossFit workout. Fun but I was still sore from Tuesday’s 1/2 Murph. Smile We started off with “Death by 10 meters”. This workout starts easy enough, run one 10 meter sprint over the course of 1 minute. Then run two 10 meter sprints in 1 minute. Each minute then rolls right into the next adding another 10 meter interval. Lots of waiting time at the beginning, no rest at all toward the end as you are attempting to pump off 13, 14 & 15 ten meters sprints in the minute before it rolls to the next. I just missed the 15th interval only making 14. So I “died” at 14+14. Not an easy workout for me because my “run fast” left me a while back and it’s difficult for me to get any lift out of my hamstring to “move it” quickly.

After “Death by 10 meters” killed all of us, we were ready to crawl home but apparently that was just the warm-up. We then went to two 6 minute rotations. As many rounds as possible within the 6 minute time frame.

First 6 minute set: 10 Ball Slams, 10 Ring Rows, & 10 Push-Ups (reapeat as many times as possible) – This one about killed me. Even the Ring Rows which seemed easy last time were very tough. Sore arms, sore pecks, sore TTF. I was very slow ~~and complained and wanted to go home~~.

Second 6 minute set: 10 Box Jumps, 10 Sit-Ups, 1 Plate Carry (carry a 25 lb plate 100 meters) – This set was so much easier for me and I actually enjoyed it. The plate carry was my favorite. It was hysterical to see the various ways that people carried their plates. These are a few pics from google images but it was the same for us. Some held the plate high over their heads, some under their arm and I carried mine out in front like a load of boxes.

More fun times at CrossFit. Stay tuned for this week’s fun & games!

** Attempting to Get Strong ** Amanda – TooTallFritz **

TooTallFritz

Running Toward: Health, Wellness & PEACE …………………………………….. Running From: Insanity, Screaming Children, Housework & a Big Ass

Tag Archives: box jumps

CrossFit Day 54 & 55

Back At It & CrossFit Day #49

CrossFit Day 33 & 34

CrossFit Day 25 …. Filthy Fifty

CrossFit Day 22, 23 & 24

Birthday WOD …… CrossFit Day 20

CrossFit Day 13 – Handstand Push-Ups!

CrossFit Day 12 – WOD Blake & CrossFit Day 13

CrossFit ….. Day 8

CrossFit ….. Day 4

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