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  #261  
Old 1 December 2008, 16:14
Patrick7 Patrick7 is offline
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CFWU x 2 (subbed good mornings for back ext)

WOD
Shoulder Press
95 x 5, 5
105 x 5
115 x 3
125 x 1
135 x 1
145 x 1
155 x 1 (pr)
165 failed twice
95 x 10

finished with a 2 mile run on treadmill 14:00
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  #262  
Old 2 December 2008, 17:56
Patrick7 Patrick7 is offline
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CF - "off day"

Swim-
200 w/u
5 x 100 free
200 cool down

CFWU x 2

Bike-
11 miles: 30 min
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  #263  
Old 4 December 2008, 15:57
Patrick7 Patrick7 is offline
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Missed yesterday so did a double:
W/U
Baby Fran (used 65 #, staying here until I can do it without breaking the sets)
21-15-9 Pull-ups/Thrusters
21 Pull-ups/21 Thrusters
10+5 Pull-ups/11 + 4 Thrusters
9 Pull-ups/9 Thrusters
6:45, thrusters are still kicking my ass

WOD
Walking Lunge, 10 steps, 50 # db, 50# db swings x 5
Alternated L hand, R hand for the first 4, did set 5 waiters walk style
all sets unbroken, put the db down twice
7:27

Windshield wipers, 135#
10 + 10 bench press x 2

Did 20 min on the bike for a cool down
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  #264  
Old 4 December 2008, 20:54
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Chubs Chubs is offline
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Join Date: Feb 2008
Location: SE US
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Combined two CF Workouts today.


Workout: Crossfit

Location: CF Wilmington

Weight: ~180lbs



30 Situps
30 Pushups
400m Run

30 Situps
30 Pushups
400m Run

30 Situps
30 Pushups
400m Run

400m Run
12 Chinups
21 24kg KB Swings

400m Run
12 Chinups
21 24kg KB Swings

400m Run
12 Chinups
21 24kg KB Swings


Time: 25:45



Comments:

One of the only CF workouts I've ran in the last two months. Combining two into one big one wasn't a great idea. This was pretty tough but finished with a decent time.
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  #265  
Old 4 December 2008, 21:22
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Dammit, can't edit. Above workout in boots and BDUs.
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“It is who we are; It is what we do; And we're okay with that.”- LE Funeral Closing Remark
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  #266  
Old 4 December 2008, 22:34
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Outofcontrol Outofcontrol is offline
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Good shit, Chubs!

Today--

W/U:

30 sec each exercise x 2 rounds

Jumping Jacks
Shuffle Splits
Sit Ups
Push Ups

then...

Max Reps Pull Ups (32)

W/O:

21-18-15-12-9-6-3

Walking Lunges
95lb Thrusters
Knee to Elbows

My hands are tore the phuk up.

Time 23:07
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--Mark Twain

"All that we see is perspective, not fact...All that we hear is opinion, not truth."
--Marcus Aurelius

"The time you spent typing and formatting this post would have been better spent hitting yourself in the face with a hammer."
--Jimbo

Wise old man--"That woman was SEXY!"
Young lad--"She's out of my league."
Wise old man--"Look...let women figure out why they wont sleep with you...dont do it for them."
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  #267  
Old 4 December 2008, 22:40
BigJimCalhoun BigJimCalhoun is offline
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Join Date: Nov 2008
Location: Douglas County, Colorado
Posts: 15
Thursday, Dec 4.

1029 calories burned.

Warm up: 4x Barbell Complex ( suggested - 85, 95, 105, 115#)
I did 85, 85, 85, 85 - I am weak on the power clean and just can't seem to get the front squat done correctly. Once I get better on the power clean I can go up in weight. The power clean is working muscles that obviously I have not been working.

1x Barbell complex = 6 reps each (no rest (in theory)) of:
  • Dead lift
  • Bent over row
  • Hang Power Clean
  • Front Squat
  • Push Press
  • Back Squat
6 Rounds
8x Dead Lift @ 70% 1RM (Dead stop - no bouncing!)
I did 3 sets @ 185 and 3 more sets at 215
30m Tire Drag - deleted, no tire yet
10x GHD situps - yup, and they hurt

6 Rounds
8x Bench Press @ bodyweight (men), 70% bw (women)
I was pretty tired by now and did 8x185, 8x185, 5x185, 8x170, 5x165, 8x155
10x Weighted Situps @ 45# - I did 20 lbs as this is all new to me - code for I am too fat and weak to hold a 45 lb plate over my head while I do situps.
15-foot rope climb - deleted, no rope yet, working on it

There was one more round of exercises, but my wife was wanting me to eat dinner with the family.
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  #268  
Old 5 December 2008, 17:40
Patrick7 Patrick7 is offline
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AM Workout: CFWOD - Air squats/muscle ups
100 squats (50 x 2), 2 MU, had to sub 4 pull ups/4 dips x 2
80 squats (40 x 2), 4/4 x 4
60 squat, 8/8 x 3
40 squats, 4/4 x 8
20 squats, 4/4 x 10


PM Workout
500 yd swim: 7:31, freestyle

Hang clean/jerks
65# x 10
85# x 8
105# x 5
115# x 5
135# x 4

Chin ups/dips
10/12 x 2

2 mile run: 15:15

Its good being on leave, just hope I don't burn myself out to quick.
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  #269  
Old 5 December 2008, 19:01
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Outofcontrol Outofcontrol is offline
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Join Date: Sep 2007
Location: San Antonio
Posts: 1,180
W/U:

30 sec each exercise x 2 rounds

Jumping Jacks
Shuffle Splits
Sit Ups
Push Ups
Samson Stretch

then...

30 second Planks (left, center, right) x 3

W/O:

10 rounds for time

8 Wall Balls (20 lb at 10')
8 Box Jumps/Steps
100m Sprint

19:47

OOC, out
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"Don't tell fish stories where the people know you; but particularly, don't tell them where they know the fish."
--Mark Twain

"All that we see is perspective, not fact...All that we hear is opinion, not truth."
--Marcus Aurelius

"The time you spent typing and formatting this post would have been better spent hitting yourself in the face with a hammer."
--Jimbo

Wise old man--"That woman was SEXY!"
Young lad--"She's out of my league."
Wise old man--"Look...let women figure out why they wont sleep with you...dont do it for them."
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  #270  
Old 6 December 2008, 14:33
Patrick7 Patrick7 is offline
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Active rest day
Swim: easy 500 yds, didn't time

Barbell bench:
135# x 10
155# x 10
185# x 5
205# x 5
225X x 3

Easy 6 miles on the bike, about 20 mins.
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  #271  
Old 8 December 2008, 16:13
Patrick7 Patrick7 is offline
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Join Date: Apr 2007
Location: East Coast
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Swim
250 w/u
5 x 50 sprints
250 cool down

CFWU x 2

Clean and Jerks
65# x 5
85# x 3
95# x 2
135# x 1,1,1
155# x 1, f, f
135# x 1, 1

Front Squat
135# x 3 x 3

Box Jumps
36" x 10, 10
24" x 15, 15

2 mile run, 14:48

Slowly getting my run back where it should be. Still need to get some coaching on C and Js, and front squats. The rack position makes my wrists feel like they are about to snap and I am not using too much weight. Any tips?
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  #272  
Old 8 December 2008, 22:13
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Outofcontrol Outofcontrol is offline
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Join Date: Sep 2007
Location: San Antonio
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W/U:

30 Sec exercises x 2 rounds

Jumping Jacks
Shuffle Splits
Sit Ups
Samson Stretch

Then...

30 sec exercises x 3 rounds

Flutter Kicks
Mtn. Climbers
Sit Ups

W/O:

50-40-30-20-10 for time

Pull-Ups
Ab-Mat Sit Ups

24:19

OOC, out
Sit Ups
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MOLON LABE

"Don't tell fish stories where the people know you; but particularly, don't tell them where they know the fish."
--Mark Twain

"All that we see is perspective, not fact...All that we hear is opinion, not truth."
--Marcus Aurelius

"The time you spent typing and formatting this post would have been better spent hitting yourself in the face with a hammer."
--Jimbo

Wise old man--"That woman was SEXY!"
Young lad--"She's out of my league."
Wise old man--"Look...let women figure out why they wont sleep with you...dont do it for them."
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  #273  
Old 9 December 2008, 15:28
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Outofcontrol Outofcontrol is offline
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Join Date: Sep 2007
Location: San Antonio
Posts: 1,180
W/U:

30 sec exercise x 2 rds

Jumping Jacks
Shuffle Splits
Mtn. Climbers
Sit Ups
Samson Stretch

then...

PVC pipe work x 3 rounds

5 pass throughs
10 OH Lunge Steps
15 OHS's

W/O:

30 sec of work/30 sec of rest x 15 rounds...keep rep count

115lb Push Press

Total Reps: 117 Rx

BTW...below is my wifes hands after YESTERDAYS W/O...

OOC, out
Attached Images
File Type: jpg DSCN1241.jpg (35.0 KB, 45 views)
__________________
MOLON LABE

"Don't tell fish stories where the people know you; but particularly, don't tell them where they know the fish."
--Mark Twain

"All that we see is perspective, not fact...All that we hear is opinion, not truth."
--Marcus Aurelius

"The time you spent typing and formatting this post would have been better spent hitting yourself in the face with a hammer."
--Jimbo

Wise old man--"That woman was SEXY!"
Young lad--"She's out of my league."
Wise old man--"Look...let women figure out why they wont sleep with you...dont do it for them."

Last edited by Outofcontrol; 9 December 2008 at 15:31. Reason: Add pic
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  #274  
Old 9 December 2008, 18:29
Patrick7 Patrick7 is offline
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Join Date: Apr 2007
Location: East Coast
Posts: 429
Swim: 500 yds, 8:03, easy free

W/O
50-40-30-20-10:
Push-ups
Box Jumps, 24"
Sit-ups, un-anchored
all rounds unbroken, 13:58

Weighted Pull ups:
45# x 5,5
25# x 6,6
Body weight x 10, 8

Dips: 15, 12

KTEs: 15,15

Those pull-ups must have been tough on your wife OOC, sign of a good work-out though.
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  #275  
Old 9 December 2008, 20:43
Outofcontrol's Avatar
Outofcontrol Outofcontrol is offline
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Join Date: Sep 2007
Location: San Antonio
Posts: 1,180
She got home with a smile from ear to ear and YELLED, "Check this shit out!!" She is so happy to get her battle scars :D

OOC, out
__________________
MOLON LABE

"Don't tell fish stories where the people know you; but particularly, don't tell them where they know the fish."
--Mark Twain

"All that we see is perspective, not fact...All that we hear is opinion, not truth."
--Marcus Aurelius

"The time you spent typing and formatting this post would have been better spent hitting yourself in the face with a hammer."
--Jimbo

Wise old man--"That woman was SEXY!"
Young lad--"She's out of my league."
Wise old man--"Look...let women figure out why they wont sleep with you...dont do it for them."
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  #276  
Old 10 December 2008, 17:00
Patrick7 Patrick7 is offline
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Join Date: Apr 2007
Location: East Coast
Posts: 429
Active rest
Swim: 600 yards
After the swim there was a recruiter giving a screen test to a bunch of guys so I stuck around to help out. Showed a few guys some stroke techniques before there test so it was a pretty good day off. Not all passed but if I help a few guys get in I guess it is better than nothing.

Finished up with a easy 3 mile run/jog in about 24 minutes.
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  #277  
Old 11 December 2008, 10:50
BigJimCalhoun BigJimCalhoun is offline
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Join Date: Nov 2008
Location: Douglas County, Colorado
Posts: 15
Update on the broken toe - it is starting to callus after 5 weeks. The doc wants me off it for another month.


Wed Dec 10

Shorter workout due to broken toe and lack of creativity/investigation of workarounds.
887 calories burned.

Warm up: 4x Barbell Complex (95#, 95#, 95#, 95#)

1x Barbell complex = 6 reps each (no rest (in theory)) of:
  • Dead lift
  • Bent over row
  • Hang Power Clean
  • Front Squat
  • Push Press
  • Back Squat
Training:


(1) 10 Rounds
3x Front Squat @ 75% 1RM, Every 40 seconds (Jim's note - 95lb - I am getting better ath the form of these)

(2) 6 Rounds
8x Dead Lift @ 185# (Men), will move up next time
5x 1-arm weighted situp, each arm - For this exercise this means holding the dumbell with your arm extended, not the weight against your chest - will move up in weight next time

(3) 3 Rounds
10x Elevated push up

5 pull-ups
10 kettlebell swings.
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  #278  
Old 11 December 2008, 17:20
Outofcontrol's Avatar
Outofcontrol Outofcontrol is offline
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Join Date: Sep 2007
Location: San Antonio
Posts: 1,180
W/U:

30 sec each exercise x 2 rounds

Jumping Jacks
Shuffle Splits
Mtn. Climbers
Sit Ups
Samson Stretch

then...

6 min continuous of proper form

3 pull ups
6 push ups
9 air squats
12 sit ups

W/O:

For time

Row 1K
65lb Thrusters x 45
45lb KB Swings (eye level) x 40
40lb Dumbell Push Press x 35
Pull ups x 30

Time: 18:38

This was my last W/O with Alamo Crossfit before I take off overseas. Awesome CF family there.

OOC, out
__________________
MOLON LABE

"Don't tell fish stories where the people know you; but particularly, don't tell them where they know the fish."
--Mark Twain

"All that we see is perspective, not fact...All that we hear is opinion, not truth."
--Marcus Aurelius

"The time you spent typing and formatting this post would have been better spent hitting yourself in the face with a hammer."
--Jimbo

Wise old man--"That woman was SEXY!"
Young lad--"She's out of my league."
Wise old man--"Look...let women figure out why they wont sleep with you...dont do it for them."
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  #279  
Old 11 December 2008, 17:54
Patrick7 Patrick7 is offline
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Join Date: Apr 2007
Location: East Coast
Posts: 429
Swim:
W/U 250 free
500 css, 8:37
300 breast
C/D 200 free

W/O
50 squats
21 pull-ups/21 dips
10 95 # hang power cleans
x 3
12:56
All squats and cleans unbroken, broke pull-ups/dips into 3/3 to simulate a muscle up. I need to find a place to hang rings at the gym.

Finished with a easy 20:00 on the bike for 6.5 miles.

OOC, where you headed?
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  #280  
Old 11 December 2008, 18:52
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Outofcontrol Outofcontrol is offline
hippies beware
 
Join Date: Sep 2007
Location: San Antonio
Posts: 1,180
Headed to the Ukraine. As luck would have it, the ONLY CF gym in my entire AO just happens to be in the city I will be working in. :D

OOC, out
__________________
MOLON LABE

"Don't tell fish stories where the people know you; but particularly, don't tell them where they know the fish."
--Mark Twain

"All that we see is perspective, not fact...All that we hear is opinion, not truth."
--Marcus Aurelius

"The time you spent typing and formatting this post would have been better spent hitting yourself in the face with a hammer."
--Jimbo

Wise old man--"That woman was SEXY!"
Young lad--"She's out of my league."
Wise old man--"Look...let women figure out why they wont sleep with you...dont do it for them."
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