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#263
4 December 2008, 14:57
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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
4 December 2008, 19:54
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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.
__________________
I know of no great men except those who have rendered great service to the human race.- Voltaire It is who we are; It is what we do; And we're okay with that.- LE Funeral Closing Remark
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#265
4 December 2008, 20:22
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Dammit, can't edit. Above workout in boots and BDUs.
__________________
I know of no great men except those who have rendered great service to the human race.- Voltaire 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
4 December 2008, 21:34
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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
__________________
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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#267
4 December 2008, 21:40
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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:
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
5 December 2008, 16:40
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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
5 December 2008, 18:01
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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
__________________
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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#271
8 December 2008, 15:13
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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
8 December 2008, 21:13
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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
__________________
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
9 December 2008, 14:28
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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
__________________
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 14:31. Reason: Add pic
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#274
9 December 2008, 17:29
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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
9 December 2008, 19:43
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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
10 December 2008, 16:00
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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
11 December 2008, 09:50
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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:
(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
11 December 2008, 16:20
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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
11 December 2008, 16:54
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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
11 December 2008, 17:52
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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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