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Old 07-03-2009, 08:27 AM   #251
Marcus Allen
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Re: 1000 CFT and 185#

CFWUx2

FS WU
45x10, 75x10, 95x5

FS 3x3
135, 185, 225(pr)

BS 1x20
225

MetCon
5x
DL 315# x3
Ring Dips x6 (mine were toes on the gound)
K2E x9

16:35

Hats off to RC at CFGP who busted out 10 rounds of the above at 285# DL!

Smokin!
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Old 07-06-2009, 09:09 AM   #252
Marcus Allen
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Re: 1000 CFT and 185#

Happy Monday...1 week to go...

Light Warm Up

BS WU
45x10, 95x10, 135x5, 225x5

BS 3x3
245, 265, 335(PR)

MetCon
5 rounds with 2 minutes rest between

30yd shuttle run
6 alternating one arm snatches with 1.5pd KB
5 C2B pull ups
5 chest slap push ups
5 box jumps(I think I did about 34")

Times:
1:27
1:32
1:27
1:37
1:41

That was fun! Thanks CFGP via CF Omaha!
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Old 07-09-2009, 08:43 AM   #253
Marcus Allen
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Re: 1000 CFT and 185#

Totally forgot to post my pathetic DL sets from Tuesday.

Something like

DLWU
135x10, 225x10, 245x5

DL 3x3

265, 315, 365(epic fail), 335x3

DLx21
235#

1 round of badger
8:47

Today:

CFWUx2
Max reps pull ups- 12
Max hand stand hold(facing wall)- 1:05

then courtesy OPT
3 rounds

45sec cousins (sit up to squat to wall ball shot with 20#ball)
15sec rest
45sec 1.5pood TGU left arm
15sec rest
45sec DU's
15sec rest
45sec TGU right arm
15sec rest
45sec BE's
15 sec rest

total- 167
best- BE's at around 30 per round
worst- TGU's at 3 per round

have a great day!
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Old 07-10-2009, 06:24 PM   #254
Marcus Allen
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Re: 1000 CFT and 185#

CFWUx3

4x
10 HSPU
20 Burpees
400m run(roughly...2 laps around the new box)

24:44

have a great day!
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Old 07-13-2009, 06:51 PM   #255
Marcus Allen
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Re: 1000 CFT and 185#

Birthday CFT- not as well as hopped, but 3 PR's

BS- 335
SP- 165
DL- 365

Total 865
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Old 07-13-2009, 07:02 PM   #256
Murray Birch
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Re: 1000 CFT and 185#

Dang, Marcus! You're getting strong! Nice work on that total, 3 PR's is huge.
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Old 07-13-2009, 09:04 PM   #257
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Re: 1000 CFT and 185#

Hey Murray- Thanks for stopping by. The 1000 proved ellusive but I'm happy with the results.
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Old 07-14-2009, 06:06 PM   #258
Marcus Allen
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Re: 1000 CFT and 185#

with the recovery for Birthday Goal WOD part 2!

stated goal of Sub 8 Fran

Today
7:05

compared to 09/08

Fran
21-15-9
95# Thrusters
Pull-Ups
12:55

have a great day!
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Old 07-16-2009, 09:38 AM   #259
Marcus Allen
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Re: 1000 CFT and 185#

So I need some new goals to get me through the summer. I'm thinking along the lines of body weight stuff, muscle ups, free hand stand holds, planches, levers etc.

Today

CFWUx2
HPC Warm up
45x10, 65x5, 95x3

HPC 1-1-1-1-1

135, 155, 165, 175, 185(f)

I easily cleaned the 185 x3 after the session, so obviously my second pull is weak.

then 5x 8-15 kipping ring K2E

I got 5x10.

have a great day!
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Old 07-16-2009, 10:15 AM   #260
Matt Hitt
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Re: 1000 CFT and 185#

Way to rock that Fran time Marcus!
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