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Search: Posts Made By: Henry Thomas Williams III
Forum: Fitness 09-13-2011, 08:55 PM
Replies: 110
Views: 33,056
Re: Knowshon Moreno Training at CF Verve w/ Video

He pulled a hamstring last year, too.
Forum: Starting 09-13-2011, 08:34 PM
Replies: 24
Views: 8,183
Re: No Crossfit!!

I use the room in question once or twice a week. The sign was recently removed, I suspect, because the trainers couldn't define or enforce anything. My perception is that the gym staffs (multiple...
Forum: Nutrition 09-13-2011, 06:35 PM
Replies: 26
Views: 8,124
Re: paleo to MREs?

Also agree, and I used to know a Rob Samuels at Fort Campbell back in the day. We even hit the gym together sometimes. If I'm on the right track, shoot me a PM.
Forum: Equipment 07-30-2010, 02:16 PM
Replies: 6
Views: 4,262
Re: weightlifting shoes in seattle

Try http://www.dynamic-eleiko.com/products/shoesFR.html (wfs). Number is on the page. Distributor is in Lake Tapps and will probably work with you.
Forum: Competitions 05-11-2010, 04:11 PM
Replies: 13
Views: 10,684
Re: Tough Mudder Run/Obstacle Course PA&NY May 2nd

Great event, even with the parking problems. Saw plenty of CrossFitters there and I want to share a story.

I've been extremely busy with work and family over the past several months, so I haven't...
Forum: Equipment 02-09-2010, 04:02 PM
Replies: 7
Views: 3,283
Re: rogue bumpers rattling the house!?

Frank,

I dump a mixture of Rogue and Kraiburg/York bumpers on horse stall mats in my garage. Still reverberates throughout the house, but the wife understands. I just don't dump weights early...
Forum: Workout Logs 12-01-2009, 05:31 PM
Replies: 52
Views: 5,894
Re: Tom's Labrum of Love

Hang Power Clean

3-3-3-1-1-1

115-135-145-155-165(f)-165(f)

Followed by:

10-9-8-7-6-5-4-3-2-1
Forum: Workout Logs 11-29-2009, 07:22 PM
Replies: 52
Views: 5,894
Re: Tom's Labrum of Love

5 Rounds for time, with 45 lb DBs:



7 DB Deadlifts
7 DB Hang Power Cleans
7 DB Front Squats
7 DB Split Jerks
Forum: Workout Logs 11-27-2009, 06:21 PM
Replies: 52
Views: 5,894
Re: Tom's Labrum of Love

3 rounds

500 m row
30 pushups

12:54
Forum: Workout Logs 11-19-2009, 03:23 PM
Replies: 52
Views: 5,894
Re: Tom's Labrum of Love

Yesterday's activities:

Rower, 6 rounds of 90 sec on, 90 sec rest

Meters each round: 403-388-389-387-402-392

Front Squat 5-5-5-3-3-3

135-155-165-175-185-195 (F)
Forum: Workout Logs 11-17-2009, 04:23 AM
Replies: 52
Views: 5,894
Re: Tom's Labrum of Love

It's feeling pretty good - no pain for a while. Thanks for asking.
Forum: Workout Logs 11-16-2009, 08:09 PM
Replies: 52
Views: 5,894
Re: Tom's Labrum of Love

Morning: CF Endurance WOD on the rower: 1 min on, 3 mins off, for six rounds. 278-287-280-278-278-276 meters

After work:
Push Jerk 3-3-3-1-1-1

115-135-135-145-155-165

Rest 5:00

3 Rounds of...
Forum: Workout Logs 11-13-2009, 06:14 PM
Replies: 52
Views: 5,894
Re: Tom's Labrum of Love

3-3-3-1-1-1 Max Effort Pullup

Did bodyweight dead hangs for the 3s and went with 20 lb vest for singles

Followed by Tabatas of:

Muscle Snatch 45 lb bar
1 min rest
Back Squat into a Push Press
1...
Forum: Workout Logs 11-12-2009, 06:27 PM
Replies: 52
Views: 5,894
Re: Tom's Labrum of Love

Test subject at a Level II Cert today. Level 1 movements for about three and a half hours, but free.
Forum: Workout Logs 11-11-2009, 06:31 PM
Replies: 52
Views: 5,894
Re: Tom's Labrum of Love

Back Squat 3-3-3-1-1-1
185-185-205-225-235-235

followed by:

5 Rounds for Time:
5 reps Snatch Grip Barbell Dead lift, 185 lbs
10 Elevated Push ups

5:22
Forum: Workout Logs 11-03-2009, 05:55 PM
Replies: 52
Views: 5,894
Re: Tom's Labrum of Love

Clean and Jerk - 3-3-3-3-3 95-115-135-145-155(1)

followed by three rounds of:
15 KB swings, 1.5 pood
10 push-press, 95 lbs
5 burpees

6:58

worst part was the push-press, haven't done much...
Forum: Workout Logs 10-31-2009, 07:22 PM
Replies: 52
Views: 5,894
Re: Tom's Labrum of Love

Yesterday: Tabata Rows - ended up with 808 meters

Today: 3 rds

500 meter row
12 bodyweight deadlifts
21 wall ball shots

15:28
Forum: Workout Logs 10-28-2009, 05:41 PM
Replies: 52
Views: 5,894
Re: Tom's Labrum of Love

DL 5-5-5-5-5

Followed by 3 rds of:

10 hang cleans (135 lb)
7 burpees
21 GHD situps

185-225-245-265(3)-265(3) - once I lost my grip on the last couple, regripping and coming back up didn't work...
Forum: Workout Logs 10-27-2009, 05:26 PM
Replies: 52
Views: 5,894
Re: Tom's Labrum of Love

Push Jerk 3-3-3-1-1-1

Triples:
95-115-135

Singles:
155-155-155

Shoulder felt a little crunchy, but OK. First time in months, so taking it easy.
Forum: Workout Logs 10-26-2009, 06:12 PM
Replies: 52
Views: 5,894
Re: Tom's Labrum of Love

CFE WOD:

2K Row 8:34

Legs still stiff from Saturday.
Forum: Workout Logs 10-24-2009, 12:45 PM
Replies: 52
Views: 5,894
Re: Tom's Labrum of Love

800 meter run
150 wall ball shots
800 meter run

22:19 - I looked Ricky Bobby "on fire" running the last few hundred meters.
Forum: Workout Logs 10-22-2009, 07:58 PM
Replies: 52
Views: 5,894
Re: Tom's Labrum of Love

Annie

50-40-30-20-10

double unders/abmat situps

21:45
Forum: Workout Logs 10-21-2009, 08:27 PM
Replies: 52
Views: 5,894
Re: Tom's Labrum of Love

Morning: CFE WOD

30 seconds on, 20 seconds off for 8 rounds; decided to stay away from running for a couple of weeks (mostly) and work on the rower since that's one of my goats.

Covered 1177...
Forum: Workout Logs 10-20-2009, 03:27 PM
Replies: 52
Views: 5,894
Re: Tom's Labrum of Love

3 x 5 Back Squats

155-185-205

Planned to do a short metcon but didn't have one in mind and had to take my daughter to Girl Scouts.

Long road back to mediocrity.
Forum: Workout Logs 10-19-2009, 06:45 PM
Replies: 52
Views: 5,894
Re: Tom's Labrum of Love

7 Rounds for time:
7 DB Deadlifts
7 DB Hang Power Cleans
7 DB Front Squats
7 DB Split Jerks


45 lb DBs was Rx for my body weight
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