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Old 04-06-2009, 08:27 PM   #191
Marcus Allen
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Re: 1000 CFT and 185#

OK, back at it, and working nights again. yipee!

0500 6oz salmon, orange

0900-1530 sleep

1600 WOD
CFWUx3
BSWU 45x10, 135x5
BS 3x5
225, 245, 275
These felt good AFTER I remembered to fill up with air at the top.

MetCon
3x20 each
walking lunges
sit ups
pull ups

7:46

Post WOD
3 scrambled eggs with spinach, milk

back to work at 2000.
have a great day!
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Old 04-06-2009, 08:42 PM   #192
Lionel Garcia
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Re: 1000 CFT and 185#

What does eat "IF" mean?
Nice job btw... u seem to be making lots of progress.
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Old 04-06-2009, 08:49 PM   #193
Marcus Allen
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Re: 1000 CFT and 185#

Quote:
Originally Posted by Lionel Garcia View Post
What does eat "IF" mean?
Nice job btw... u seem to be making lots of progress.
Intermitent Fasting, generally around here, not sure where you saw it on my log, but I do toy with it.

My current plan is to slowly drop carbs until I am consistant around 75g per day to lean out.

thanks for stopping by.
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Old 04-07-2009, 05:39 AM   #194
Marcus Allen
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Re: 1000 CFT and 185#

Trying to keep up the cals overnight is weird.

last night
2200- about 7 oz pork chops, 1 lg apple with 2 tbsp natty PB

0500- 5 oz turkey, 1/2c cottage cheese, 1 orange

when will this shift end?
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Old 04-09-2009, 04:09 PM   #195
Marcus Allen
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Re: 1000 CFT and 185#

Rest days out of order so I could get ready for family visits. Back at it today...

My CFWUx3 10each squats, push ups, GHD sit ups, back extensions. 5 dips, 5 DHPU.

DLWU
65x10, 115x5

DL 3x5
225, 245, 295(mmmmm, kinda 5x1 with REAL short breaks, had to drop the bar on 3 of 'em)

DL 15-12-9
185

MetCon
200m sprint/200m walk x8
can't remember...about 15min

have a great day.
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Old 04-10-2009, 01:53 PM   #196
Marcus Allen
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Re: 1000 CFT and 185#

My CFWUx2
Burgener WU stick and bar

SPWU
45x10, 65x10

SP 3x5
95, 115, 135

SP 12-9-6 at 95#

MetCon
4x400 row damper-2
1:57
2:00
2:07
1:54

have a great day!
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Old 04-13-2009, 08:12 PM   #197
Marcus Allen
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Re: 1000 CFT and 185#

Couple of days off for Easter/family, nice mini break.

Today

My CFWUx2
Burgener WU stick and bar

BSWU 45x10, 135x5, 185x5
BS 3x5
225, 245, 280(3,2)
Something felt off as I went into the hole on #4 so I racked and quickly reset and drilled the last 2.

MetCon (stolen and altered from CFB wfs)

5x
3 155# Power Cleans
6 Push Ups
9 K2E

9:32

The first set of PC's tore me up so I dropped to 135 for the last 4. This was fun, I see more CFB MetCons in my future.

have a great day!
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Old 04-14-2009, 06:17 PM   #198
Andy Chason
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Re: 1000 CFT and 185#

Marcus, took your advise and cutout the bread...well for the most part, I was pretty bad this Easter break. I punished myself with Fran today for being so bad all weekend but I was able to get 6:25! My first Fran was 11:31! Farmers walks + better diet + 2 months of hard work = good Fran time! Thanks for the inspiration.
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Old 04-14-2009, 08:18 PM   #199
Marcus Allen
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Re: 1000 CFT and 185#

Congrats Andy! Yeah, the holidays can be rough on the diet.

work forced an extra rest day today, will hit DL's tomorrow.

have a great day!
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Old 04-15-2009, 06:16 PM   #200
Marcus Allen
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Re: 1000 CFT and 185#

Boy, I had dim expectations about todays WO, little sleep, little food...

but...

CFWUx2
DL WU
65x5, 95x5, 145x5

DL 3x3
235, 255, 305!

DL 15-12-9
195

have a great day!
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