| date |
Workout |
BW |
Meals |
| 18-Dec-08 |
Split Jerk 7x1 195lb |
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| 17-Dec-08 |
081215 5:45min Don't be fooled by the time; used bumpers and dropped every single rep |
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| 16-Dec-08 |
Rest 45 min ellip and jump rope mix |
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| 15-Dec-08 |
Run 10k 49:35min lake course |
194 |
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| 14-Dec-08 |
Run 10k 49:35min lake course |
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Cheats: christmas party - few handfuls of candy, slice of cake |
| 13-Dec-08 |
081212 28:30min Ripped big hole in hand on middle set, wound up doing fingertip dead-hang pullups. |
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Cheats: christmas party - tons of candy and cookies |
| 12-Dec-08 |
Rest |
195 |
Cheat. Potatos au gratin, birthday cake. |
| 11-Dec-08 |
Annie 16:30min got better as I went. Most in row was 8 using 2-1-2 pattern. |
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| 10-Dec-08 |
Clean and Jerk 7x1 165lb Arms sore from MU, so stopped max effort low and worked on form with 135. Did approx 30x FSC with 135, plus 4x5 FS. |
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| 09-Dec-08 |
081207 Arms sore from C&J this am, so made up a WOD: AMRAP 20min 400m run, 15x ring pushups, 15x elevated SU, 15x DB swing 50# |
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| 07-Dec-08 |
081205 20:00min Totally forgot how to do MU. Turned into AMRAP 50sq / 400m run / 5x MU. 3 rounds. |
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| 06-Dec-08 |
081204 5:05min Squats afterwards, topped at 5x205; hams sore from Fran, oddly enough. |
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| 04-Dec-08 |
Fran 5:38min PR. Thanks to Eric and Becca for cheering me on. |
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| 03-Dec-08 |
Deadlift 5x3 315lb Good form, more legs and less back. Could have done more, but bar sucked, zero knurling. |
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| 02-Dec-08 |
081123 38:30min Didn't have much intensity today. Used legs on rope climbs. |
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| 29-Nov-08 |
Mr. Joshua 26:46min No GHD at the YMCA, so improvised with bench. O/W as rx'd. |
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| 25-Nov-08 |
Clean and Jerk 7x1 185lb 135-155-165-175-185-195(f)-195(fj). Set PR on clean with 195, but couldn't quite get the jerk. Next time I'll get that BW C&J. |
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| 24-Nov-08 |
Run 5k 21:56min around lake |
195 |
|
| 23-Nov-08 |
Rest |
193 |
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| 22-Nov-08 |
Nicole 7reps Ring pullups in garage. 16, 6x10. Finished 8th 400m at 20:45. |
193 |
cheat: 2x cupcakes. |
| 21-Nov-08 |
Push Jerk 7x1 185lb Tried 195 a couple of times but it wasn't going up and I wasn't going down, so was pretty much a push press with a little dip. Need to learn to split. |
194 |
|
| 20-Nov-08 |
Helen 10:20min Done at Crossfit Rev. Went balls to the wall. Still coughing up bits of lung. |
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| 19-Nov-08 |
Rest sore legs from squats, sore arms from MU, needed the rest |
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| 18-Nov-08 |
Back Squat 5x5 225lb 185-205-225-225(f5)-205 |
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| 17-Nov-08 |
HPS 15x95# / run 400m 5x 18:44min |
194 |
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| 16-Nov-08 |
Jason 48:56min First MU WOD, and first MU WOD done Rx'd |
194 |
3/3 zone. L: Sonny's salad bar and chicken. D: chicken CT salad. C: corn muffin. |
| 15-Nov-08 |
Rest |
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1/3 zone. Cheats: sherbet cone, bad mexican dinner. |
| 14-Nov-08 |
The Gauntlet 11:25min |
194 |
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| 13-Nov-08 |
Rest |
193 |
1/3 zone. Potatos @ lunch (conf) |
| 12-Nov-08 |
Fight Gone Bad 315reps double post |
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