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Old 04-24-2006, 09:37 PM   #1
Jeremy Froley
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Monday 060424

Front Squat 1-1-1-1-1-1-1-1-1-1 reps.

CFWU x 2

45 x 10
95 x 5
135 x 1
175 x 1
195 x 1
215 x 1
225 x 1
235 x 1
245 x 1
255 x 1
265 x 1 PR
275 x 1 PR (just trying to keep pace with Anthony!!!)

It was a pretty good day on the front squats, as seen by the PR's, despite my legs feeling a lot of fatigue from the USAW course. The weight kept going up, despite me feeling like i had very little drive out of the bottom.

Just kidding on keeping up with Anthony..I could only hope. I just read his journal before posting this and saw that he also hit a PR of 275 today. Difference is the beast felt like he had 315 in him. I did not. I MIGHT have had 280 or 285 in me if the legs were feeling better. I stress MIGHT!!!!

Looks like a fun one tomorrow with some sore shoulders on the horizon!!!
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Old 04-25-2006, 02:38 AM   #2
Anthony Bainbridge
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Awesome work! I like your build up too. What's your best deadlift?
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Old 04-25-2006, 09:42 AM   #3
Jeremy Froley
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Thanks Anthony, I appreciate it!!

Best deadlift was 515 lbs. at a bodyweight of 210ish (i think that's a decent DL based on my height). It was about 3 years ago and i was deadlifting weekly at that point. I pretty much stopped all deadlifting not long after that until i started crossfit because the only thing that really grew was my neck. i looked a little odd. it is one of my favorite lifts, though, and i'm embracing it again. So far, no major neck growth, and that's a good thing. Probably due to the fact we don't hit near maximal weight on a weekly basis like i was before!!
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Old 04-25-2006, 10:23 PM   #4
Jeremy Froley
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Tuesday 060425

For time:
Run 400 meters
30 Pull-ups
21 Handstand push-ups
Run 800 meters
21 Handstand push-ups
30 Pull-ups
Run 400 meters

subs - none
time - 23:29

A pretty crappy time, indeed. I really don't know what went wrong. I felt good and fast, but the stopwatch didn't reflect that at all!!! My first 400 was about 1:20 and my last 400 was around 1:25, so that, although not real fast, wasn't the problem. My pull-ups went well with no groups of less than 8 and i was happiest with the HSPU's. Just a month ago i couldn't do more than 3 straight and today i knocked out 8 on the first try. I never had less than 3 in a row at any point. I guess the problem was just too much rest overall. Shame on me!!!
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Old 04-26-2006, 04:08 AM   #5
Anthony Bainbridge
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515 is definitely respectable! And to have that much speed on the run! Damn! I can't even row that fast. :-(
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Old 04-27-2006, 03:29 PM   #6
Jeremy Froley
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Thursday 060427
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps (w/ 45 lb. bar overhead, snatch grip)
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees (push-up and jump)
50 Double unders

subs - none. added to the lunges.
time - 46:44

That workout looked bad on paper...and was even worse doing it. Absolutely awful!!! Nearly everything went well, i've just gotta move faster! The things that really suck for me are burpees and double unders, followed closely by knees to elbows. When i got to burpees i was at just under 32 minutes...gives you a little idea of just how bad burpees are!! This was the first ever attempt at double unders and they can only improve. I can rattle off 3 or 4 straight jumps before i become a mess and have to regroup! I only decided to add the 45 lb bar overhead to the lunges because someone on the comments section said it was good for some soreness. The only thing i miss from the "bodybuilding" days is the soreness. i really don't get too sore from these workouts, even though the results thus far put any gains i made bodybuilding to shame!! Wait, i take that back, i've gotten some good soreness in the shoulders...mainly after any HSPU workout. I just miss leg soreness, so i attempted to go after some. I think i've added size everywhere but my legs (they've gotten smaller) on crossfit, so any opportunity to increase intensity on them will be taken!!!
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Old 04-28-2006, 10:06 PM   #7
Jeremy Froley
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Friday 060428

Three rounds for time of:
Clean 135 pounds, 15 reps
21 Double unders

subs - none
time - 11:34

Not the quickest time in the world and i know i can do it faster. I was going slower than i usually would on cleans so that i could pay extra attention to form. After going to the USAW cert, i realized that i needed more technique, so i paid close attention to my hip extension and shrug so that i wasn't muscling it up. Good news was that i had a big improvement in my double unders since yesterday. Today i was getting upwards of 8 in a row, whereas yesterday elicited many groups of 3 or less!!!!

Looking forward to some back squats!!!!
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Old 04-30-2006, 09:59 PM   #8
Jeremy Froley
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Saturday 060429

Back Squat 3-3-3-3-3-3-3 reps

CFWU x 2
45 x 10
135 x 5
185 x 3
205 x 3
225 x 3
245 x 3
265 x 3
275 x 3
290 x 3

My apologies for the late posting of saturday's WOD. I left town to go snowmobiling immediately after finishing the workout and spent the weekend without any sort on internet connection. Rest assured that i missed no workout!!!

The workout went well. i have desperately missed back squats, so i was very excited to see them come up. Surprisingly, this may have been my strongest triple ever!! I wasn't expecting it with so little heavy leg work, but crossfit continually surprises me. As an inquisitive person. i've finally learned to not worry about the "why's" with this. It just works.

Now off to catch up on all the other journals and posts!!!
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Old 05-01-2006, 09:30 PM   #9
Jeremy Froley
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Monday 060501

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

subs - none
time - 9:41

My first time with helen!!! Deep down, i've kinda been looking forward to this one, but i'm not sure why. This was one of those WODs that look easier on paper!!! Easy it was not!! Runs were fine, pull -ups were fine....swings kicked my ***! All in all, it wasn't too bad. I was feeling a little worn out from the weekend and am still nursing some pain in my leg from the 10k, so i am happy with my time, knowing it can improve. My goal was under 10 and it was accomplished.
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Old 05-02-2006, 03:58 AM   #10
Anthony Bainbridge
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That's a kick *** time. My first was around 12 minutes ... I'm hoping for sub 10 this evening!
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