Started crossfit workout of the day tonight

Thanks Rick for directing me to http://www.crossfit.com/ and http://www.crossfitbrandx.com/

These sites have a WOD (workout of the day) forum that posts a daily workout. (amazing) Anyway crossfitbrandx.com forum with have some scaled versions of the one on crossfit.com. I am out of shape for sure. I have played basketball on wednesday nights for a few weeks but that is all the excercise I have had for quite a while.

Three rounds for time of:10” Box jump, 25 reps (used 2 steps 1st set then just the bottom step sets 2 + 3)
45? pound Deadlift, 15 reps (just the bar)
15 Pull-ups (did 4,3,2 unassisted in each set rest "jump assisted")

Time: 13:14

Wow what a workout in only 13 minutes. Not very long at all but I am toast. Pullups were the greatest dissappointment.

6'1" 213# (ouch)

Antivirus 2009 Removal from XP

I struggled removing this item from my personal pc and several pc's on networks I manage. An updated antivirus (AVG free edition is what I used) will remove the virus but not fix other issues this creature leaves behind. I used malware bytes antimalware to remove the remaing traces. I tried several other tools to restore order on the machine and nothing else worked. On one machine I had to remove the drive, virus scan (deleting infenction) then run avg and antimalware with the hard drive back in the orginal machine. This is definetly a very network active virus as another machine that I had just reformated sitting on the bench (no av yet) contracted the virus within an hour of a fresh xp install.