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Old 07-17-2009, 08:51 AM   #261
Marcus Allen
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Re: 1000 CFT and 185#

Thanks Matt!

Today CFWUx3
"Nancy"
5x 400m run, 15 OHS at 95#

19:08

This was my first RXD Nancy.

Have a great day!
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Old 07-20-2009, 08:26 AM   #262
Marcus Allen
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Re: 1000 CFT and 185#

This was was a dirty bastard!

22 Burpees to 9' target (60sec limit)
40 24" box jumps (60s)
75 DU's(60s)
45 Jumping PU's(60s)
Tabata Sit ups(8 rounds, 14minimum)
50 K2E's(3min)

You must complete the movement in the time alotted for a 3min rest. If you fail, rest is one minute. You must complete all reps before moving to the next excercise.

I failed DU's and K2E's. There was talk of a major penalty of 150 K2E's for time if you couldn't complete the 50. As I could barely get my legs off the ground at the end, I said "F" the 150!

have a great day!
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Old 07-21-2009, 08:02 AM   #263
Marcus Allen
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Re: 1000 CFT and 185#

CFWUx2
DROM work

Heavy Single Power Clean
65x3, 95x3, 115x3, 135, 155, 165, 185, 205(f)

Clean/Push Press Ladder 1 to 10
Goal: 70% BW with all sets unbroken

I did 125#(62%BW) sets 8 and 9 broken once, set 10 broken x2

Time 22:07

4 count snake extensions 4x10

have a great day!
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Old 07-23-2009, 08:42 AM   #264
Marcus Allen
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Re: 1000 CFT and 185#

CFWUx3

4x500m row 2 min rest between rounds

1:35.9(PR)
1:50.8
1:55.9
1:52.6

Nice to be all under 2 and a PR to boot!

Next time I'd like to pull all sub 1:50.

have a great day!
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Old 07-23-2009, 09:30 AM   #265
Dave Coughlin
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Re: 1000 CFT and 185#

Congrats on the rooster-quick 500m row PR, Marcus

I see you too have discovered the OPT blog, as well. Let me know how it works out for you, I have been really curious to trying his programming for quite a while now.
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Old 07-24-2009, 08:45 AM   #266
Marcus Allen
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Re: 1000 CFT and 185#

OHS – find your 1RepMax, get there quickly; rest as needed b/t sets
rest 3 min
55% of 1RM OHS – 3 sets of 3; 1 min b/t sets
rest 1 min
70% of 1RM OHS – 4 sets of 2; 2 min b/t sets
rest 2 min
85% of 1RM OHS – 5 sets of 1; 3 min b/t sets
rest 3 min
30 sec dumbbell push press (30#/20#)/30 sec rest with arms locked out and DB’s overhead x 3 sets for total reps; db’s can NEVER rest below shoulder height once the first db push press is started; if you have to rest on shoulders in rest; note your rest

OHS Max-145#
3x3 80#
4x2 105#
5x1 125#

DB set- 41 total reps,1 failure in third lock out about 5sec.

That was freakishly hard considering I stood in the same spot the entire time!
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Old 07-27-2009, 11:07 AM   #267
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Re: 1000 CFT and 185#

CFWUx3

DL warm up
A. Dead Lift – quickly build to a heavy but not 3RM, minimal rest b/t sets
rest 5 min
B. 6 sets for total working time:
10 KBS – 2pd/1.5pd unbroken
20 GHD extensions unbroken
30 double unders
rest 60 sec

DL= 315#

Six sets Total working time was 15:25 with 1.5 pood

calf got hinkey again with the double unders. arrrrgh

have a great day!
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Old 07-28-2009, 09:00 PM   #268
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Re: 1000 CFT and 185#

CFWUx3

5x
5 shoulder press
10 push press
15 push jerk
all at 95#

19:42

skill work 50 dead hang to inverted on rings
20- to inverted
20- some inverted some toes to rings
10- desperately trying to get K2E

have a great day!
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Old 07-30-2009, 09:17 AM   #269
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Re: 1000 CFT and 185#

5 rounds

a. HBBS 3c down xup 4-6 reps 10s rest
b. DB walking lunges 12 steps 10s rest
c. jumping air squats 15 120s rest
d. weighted supinated grip pull ups 3 10s rest
e. Kipping C2B 6 10s rest
f. kipping chin ups 9 120s rest

going for max loads not time

a. 135, 155, 165, 175, 185
b. 25#dbs, 30#dbs, 1pood KBs, 1pood KBs, 1.5 pood KBs
c. first set broke 10,5 all others unbroken
d. 1/2pood all sets
e. first 3 sets unbroken, last 2 broken at 4
f. first 3 unbroken, last 2 broken at 5

that was a smoker!
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Old 07-30-2009, 07:20 PM   #270
Dave Coughlin
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Re: 1000 CFT and 185#

Have I mentioned how jealous I am that your CF class is doing strict OPT programming? Not today, at least? Well here you go then

Keep it up, Marcus. OPT's site is usually one of the first places I hit on the morning interweb trip. I hope to one day get the logistics in place to stay with Fitz's programming.

It looks really fun, in a horrible kind of way I'm so jealous.
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