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Search: Posts Made By: Jeff Sparrow
Forum: Workout Logs 04-03-2008, 06:09 PM
Replies: 21
Views: 3,014
Posted By Jeff Sparrow
Re: Jeff's Little Black Book

Friday 4 April, 0615

"Kanna Dam" Run

Just under 10k, with some pretty formidable hills.

42:55
bwt 164

First long-ish run in the Free 3.0's. Felt pretty good.
Forum: Competitions 03-27-2008, 09:41 PM
Replies: 146
Views: 21,289
Posted By Jeff Sparrow
Re: 500 m row personal best

1 is probably a bit too low. This will make your "boat" feel unnaturally light and likely mess with your drive/recovery ratio even more. Try somewhere around 4-6.

Rowing without the straps can...
Forum: Competitions 03-26-2008, 01:33 AM
Replies: 146
Views: 21,289
Posted By Jeff Sparrow
Re: 500 m row personal best

Try lowering your damper setting. Rowing at 10 is not the same as putting all the plates on the barbell.
Forum: Workout Logs 03-26-2008, 01:25 AM
Replies: 21
Views: 3,014
Posted By Jeff Sparrow
Re: Jeff's Little Black Book

Wednesday 26 March, 1700

"Greg A Warmup" - GHD Situps/Dips

30 Muscle-ups for time

17:00
bwt 163

Finally able to do this one as rx'd.
Forum: Starting 03-25-2008, 01:15 AM
Replies: 4
Views: 3,711
Posted By Jeff Sparrow
Re: Scaling dirty fifty

If you break it down by time, you'll end up doing disproportionately large numbers of the quick-cycling exercises. For instance, I'll bet many people could do well over 50 jumping pullups in 3...
Forum: Workout Logs 03-24-2008, 03:48 AM
Replies: 21
Views: 3,014
Posted By Jeff Sparrow
Re: Jeff's Little Black Book

Monday 24 March, 1900

"Greg A Warmup"

"Burgener Warmup" x 1

Clean & Push Jerk, 3x95


Clean & Jerk
Forum: Workout Logs 03-23-2008, 04:00 PM
Replies: 21
Views: 3,014
Posted By Jeff Sparrow
Re: Jeff's Little Black Book

Monday 24 March, 0600

Platoon Warmup (Pushups, SSH, Leg Raises, SE, crunches, stretching)

"Helen"

3 rounds:
~400m Run
21 DB Swings, 50#
12 Pullups
Forum: Workout Logs 03-22-2008, 10:22 PM
Replies: 21
Views: 3,014
Posted By Jeff Sparrow
Re: Jeff's Little Black Book

Sunday 23 March, 1130

"Greg A Warmup"

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Forum: Workout Logs 03-21-2008, 09:44 PM
Replies: 21
Views: 3,014
Posted By Jeff Sparrow
Re: Jeff's Little Black Book

Saturday 22 March, 1230

"Greg A Warmup"

Thruster 10x45

"Tommy V"

For time:
115 pound Thruster, 21 reps
Forum: Exercises 03-21-2008, 12:59 AM
Replies: 12
Views: 2,848
Posted By Jeff Sparrow
Re: Kipping deadhang pullups

My ratio is a bit less than that. 31 kipping, 23 dead-hang.

But as a Marine, I'm probably a bit of an anomaly, having spent several years prior to CF only doing dead-hangs.
Forum: Workout Logs 03-21-2008, 12:32 AM
Replies: 21
Views: 3,014
Posted By Jeff Sparrow
Re: Jeff's Little Black Book

Friday 21 March, 1430

"Greg A Warmup"

"Burgener Warmup" 1xPVC, 2x45#

Snatch

3x65
3x75
Forum: Workout Logs 03-19-2008, 09:35 PM
Replies: 21
Views: 3,014
Posted By Jeff Sparrow
Re: Jeff's Little Black Book

Thursday 20 March, 1230

Abbreviated "Greg A Warmup" + ~800 light jog

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups (fat bar)
Forum: Workout Logs 03-17-2008, 09:30 PM
Replies: 21
Views: 3,014
Posted By Jeff Sparrow
Re: Jeff's Little Black Book

Tuesday 18 March, 1145

"Greg A Warmup"

"Lynne"

Five rounds for max reps of:
Body weight bench press (160)
Pull-ups
Forum: Workout Logs 03-16-2008, 10:05 PM
Replies: 21
Views: 3,014
Posted By Jeff Sparrow
Re: Jeff's Little Black Book

Monday 17 March, 1130

"Greg A Warmup" - GHD Situps

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups (anchored, with towel as AbMat)
Forum: Workout Logs 03-15-2008, 07:09 PM
Replies: 21
Views: 3,014
Posted By Jeff Sparrow
Re: Jeff's Little Black Book

"Greg A Warmup" with ring dips

DL 10x45#, 5x135#

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups (wall-assisted, forehead to the deck)
Forum: Workout Logs 03-15-2008, 02:13 AM
Replies: 21
Views: 3,014
Posted By Jeff Sparrow
Re: Jeff's Little Black Book

Back after a brief hiatus...

Friday, 14 March

Platoon warmup

"Cindy"

18 rds
Forum: Fitness 03-12-2008, 07:33 PM
Replies: 5
Views: 2,084
Posted By Jeff Sparrow
Re: Scale or continue as is???

Jim,

Do a search of the message boards, as I'm quite sure there have been some excellent discussions about this topic already.

Basically, it comes down to what flavor of workout you want to...
Forum: Starting 03-08-2008, 11:19 PM
Replies: 15
Views: 6,838
Posted By Jeff Sparrow
Re: Getting ready for the Marine Corps

Jon,

As Elliot said, you've got plenty of time to get back to 20/100. Definitely work to get your run time down if you can, but since you said you have a history of shin splints, be careful you...
Forum: Starting 03-06-2008, 05:10 PM
Replies: 13
Views: 2,625
Posted By Jeff Sparrow
Re: Not knowing what tomorrow brings......?

I enjoy the "randomness" of the WOD. I use the quotation marks because I'm quite sure there is a method to the madness that the novice may not immediately appreciate.

I remember when I was...
Forum: Workout Logs 03-05-2008, 06:57 AM
Replies: 21
Views: 3,014
Posted By Jeff Sparrow
Re: Jeff's Little Black Book

Warmup
3 rounds:
10 Pullups
10 Back extension
8 Ring Dips
10 Unanchored AbMat situps
10 PVC OHS

For time:
50 Box jump, 24 inch box
Forum: Workout Logs 03-04-2008, 04:32 AM
Replies: 21
Views: 3,014
Posted By Jeff Sparrow
Re: Jeff's Little Black Book

Warmup
3 rounds:
10 Pullups
10 Unanchored Abmat situps
10 Dips
10 45# Bench press
10 PVC OHS
10 Back extension

A few light deadlifts and cleans
Forum: Workout Logs 03-01-2008, 10:03 PM
Replies: 21
Views: 3,014
Posted By Jeff Sparrow
Re: Jeff's Little Black Book

Warmup
10 Pullups
3 rounds:
10 PVC OHS
8 Ring dips
10 Knees to elbows
10 Back extension

"Angie"
Forum: Workout Logs 02-29-2008, 08:49 PM
Replies: 21
Views: 3,014
Posted By Jeff Sparrow
Re: Jeff's Little Black Book

Warmup
2 rounds:
10 pullups
8 Ring Dips
10 Knees-to-Elbows
10 PVC OHS
10 GHD Situps

CF Torii Beach O-course/Plyo Circuit
5 rounds:
Forum: Workout Logs 02-29-2008, 03:58 AM
Replies: 21
Views: 3,014
Posted By Jeff Sparrow
Re: Jeff's Little Black Book

Modified Warmup
3 rounds:
10 pullups
10 PVC OHS
10 Pushups
10 Knees-to-Elbows
10 Back Ext


7 rounds for time of:
Forum: Workout Logs 02-27-2008, 09:09 PM
Replies: 21
Views: 3,014
Posted By Jeff Sparrow
Re: Jeff's Little Black Book

CFWUx3

Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions

24:50
bwt 162
Showing results 1 to 25 of 32

 
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