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Old 09-02-2010, 09:08 AM   #11
Ted Apollo
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Re: thegetinshapedude's wod log

9/2 -
Bike (TT)
distance = 2.5 miles (gv)
time = 9:11


missed my pr by 13 seconds on this course. not bad considering the lay off.
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Old 09-03-2010, 10:12 AM   #12
Ted Apollo
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Re: thegetinshapedude's wod log

9/3 -
Run (tabata 8x20)
distance = 800m (est.)
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Old 09-05-2010, 11:29 AM   #13
Ted Apollo
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Re: thegetinshapedude's wod log

9/5 -
9am
strength (incline/squat)

incline bench - 3 x 3 (#95,#130,#185)
squats - 4 x 3 (#135,#225,#315,#365)
situps - 3 x 10
back ext. - 2 x 10


xfit
3 rounds for time

9 box jumps 24"
6 hang power cleans #95
3 burpees

time = 3:10


row
3 x 150m
time = :34,:32,:30
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Last edited by Ted Apollo : 09-05-2010 at 11:37 AM.
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Old 09-06-2010, 12:51 PM   #14
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Re: thegetinshapedude's wod log

9/6 -
Bike (TT)
distance = 2.5 miles (gv)
time = 9:40

tried this ride in higher gears & i think it burnt me out for a strong finish
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Old 09-07-2010, 09:39 AM   #15
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Re: thegetinshapedude's wod log

9/5 -
8am
strength (press/squat/pull up)

strict press - 3 x 3 (#95,#135,#185)
squats - 3 x 3 (#135,#225,#315)
pull ups - 3 x 3 (bw-180, bw-150, bw-120)


xfit

5 rounds for time

10 bw squats
10 DB swings #37.5
10 situps

time = 7:41
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Old 09-08-2010, 09:15 AM   #16
Ted Apollo
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Re: thegetinshapedude's wod log

9/8 -
8am
Bike (hill repeats)
3 x .5 miles (rios)
time = 2:02, 2:04, 1:59

had to dig deep to get the last time under the first two. hopefully will start getting back my xfit kick at the end of rides & runs again
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Old 09-10-2010, 12:35 PM   #17
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Re: thegetinshapedude's wod log

9/10 -
9am
strength (press/squat/pull ups)

push press - 4 x 3 (#95,#135,#185,#205)
squats - 4 x 3 (#135,#225,#315,#335)
pull ups - 3 x 3 (bw-170,bw-140,bw-110)

situps - 2 x 15


xfit
3 rounds for time

9 box jumps 24"
6 lunges (#25 each hand)
3 thrusters (#95)

time = 3:31


row
3 x 150m
time = :31,:32,:29


post workout weight = 293 (gym scale)
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Old 09-11-2010, 07:42 AM   #18
Ted Apollo
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Re: thegetinshapedude's wod log

9/11 -
Bike (TT)
distance = 3.5 miles (gv)
time = 13:40
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Old 09-12-2010, 09:42 AM   #19
Ted Apollo
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Re: thegetinshapedude's wod log

9/12 -
Run (tabata 8x20/10)
distance = 800m (est.)

had a really nice pace going. didn't gas out as bad
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Old 09-12-2010, 09:25 PM   #20
Nancy Cohen
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Re: thegetinshapedude's wod log

Oh, here you are! Much easier to drop by. I could never remember my sign in info to get back onto your outside blog log.
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