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Old 11-21-2011, 07:19 AM   #11
Shawn M Wilson
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Re: And Old Mans Attempt at 5x a week

Monday 11/21/11 5:30am

Linda from our box won at the Octoberfest Obliteration. This is the workout she took it with.

1k row
50 Box Jumps
800m run
40 Lunges
600m row
30 HPC 95
400m Run
20 Dips
200 row
10 Burpees

I finished @ 26:00. Was brutal.. felt great though She finished @ 24:56 today so I won't complain for coming in behind her after about 1.5 months of me doing CF.

I used to say I wanted to look and perform like one of the guys in our 5:30am class at the box, but I changed my mind after a few weeks and wanted to perform like Linda
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My Log ****Open 12.1 (94) 12.2 (60) 12.3 (196) 12.4 (172) 12.5 (80)
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Old 11-21-2011, 08:54 PM   #12
Stephen Smith
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Re: And Old Mans Attempt at 5x a week

Dude, you're doing a serious amount of work for less than 2 months in!

Also, good to see there's a box in Tyler now, I'll have a place to visit next time I'm in Texas to visit the family.

Keep kicking butt!
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Old 11-22-2011, 07:31 AM   #13
Shawn M Wilson
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Re: And Old Mans Attempt at 5x a week

Quote:
Originally Posted by Stephen Smith View Post
Dude, you're doing a serious amount of work for less than 2 months in!

Also, good to see there's a box in Tyler now, I'll have a place to visit next time I'm in Texas to visit the family.

Keep kicking butt!
Thanks Yah stop on by. There are 3 boxes now in Tyler and I they work well together. Premier hosted a competition few weeks back and had good turn out from all 3 boxes.

--------------

Tuesday 11/22/11

Bench 75% x5 / 85% x3 / 95% x 1+xx

175 x 5
200 x 3
225 x 2.5 (had spotter, couldnt lock out last rep)

Deadlift 320 x 3 for 3 sets

Burgner Warmup x5 with PVC


Was a good workout.

Surprised I managed to get 225 for almost 3. Far from my 10 rep max 4 years ago but I know it will keep going up as I bring it.

Deadlifts were actually heavier then they were supposed to be... my math got all wonky.. was supposed to be 85% of my max and I was 10lbs past that. Big deal? ehh, but glad I was able to put it up x3 for 3 sets.

Burgner wasn't bad at all, so much easier with the pvc vs the 45lb bar.
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Old 11-23-2011, 07:05 AM   #14
Shawn M Wilson
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Re: And Old Mans Attempt at 5x a week

Wednesday 11/23/11 530am

5 rounds for time
7 135lb Push Jerk
7 Burpee Pull Ups

Finished in 11:15

Cashout

Tabitha Air Squats, 8 rounds - 15 was lowest round (20/10)

Great workout. Was getting Gassed on the WOD but pushing through it. Must say that jumping up to the bar for a pull up was a pain. Making sure I didn't miss when I got tired was a bit more demanding.

Cashout wasn't too bad but got a leg cramp and threw my set to pot. Was averaging 18 for a while till then.
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Old 11-24-2011, 08:30 PM   #15
Shawn M Wilson
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Re: And Old Mans Attempt at 5x a week

11/24/11 Thursday

Ran a 5k today @ our Crossfit Gym (turkey trot for boys/girls club).

Hadn't ran in YEARS... finished 28:14

I'll take it... tells me I really need to focus on running more... cardio cardio cardio... its whats killing me in my WODs...

Aerobic.
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Old 11-25-2011, 11:43 AM   #16
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Re: And Old Mans Attempt at 5x a week

Friday 11/25/11


1.5 Mile warmup

Diane

21-15-9
225 Deadlift
HSPU


I will say that 1.5 miles really gassed me. My calves are still so tight even after rolling last night and today. Been doing Golf ball rolls on my foot too...

Did my first Diane @ 7:25

Deadlifts are still my weakest link.

HSPU were a breeze... blew through 15 on first set then polished off with a set of 6 bout 10 secs later.

Wasn't until final round that HSPU became an issue with 4, 3, 1, 1

Did it RX and felt great... now sore but rolling and drinking H20.

Looking forward to 2 days off
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Old 11-28-2011, 07:50 AM   #17
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Re: And Old Mans Attempt at 5x a week

Monday 11/28/11

3 rounds
7 bear complex @95lbs
7 burpees over bar
700m rowing

Finished 15:47. Was gassed but felt good on my performance.

My concept 2 rower comes in tomorrow... Going to start adding work on it during the week to help with my aerobic threshold
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Old 11-29-2011, 08:18 PM   #18
Shawn M Wilson
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Re: And Old Mans Attempt at 5x a week

Tuesday 11/29/11

Deload day so took it easy today

Setup my new c2 rower which came today (yay early Christmas)

Did some light rowing and concluded by a 200m sprint... 1:40

Daddy's got a long way to go to drop that number down Shooting for a 1:30 or so.
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Old 11-30-2011, 07:14 AM   #19
Shawn M Wilson
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Re: And Old Mans Attempt at 5x a week

11/30/11

Angie (modified)

9-7-5
Chins/Ring Dips 27/21/15
Snatch Squats @ 115lbs

13:30

Tried doing 135lbs but shoulder was a bit sore so went with 115

I really need to keep focusing on doing muscle ups... ahh the joys of knowing your weakness.
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Old 11-30-2011, 12:55 PM   #20
Shawn M Wilson
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Re: And Old Mans Attempt at 5x a week

11/30/11 part 2

Rowing
1000 M 4:48
rest 30 secs
1000 M 4:04
rest 2 mins
500 M 1:48

Wew... enjoying the rower and must say its definitely going to kick my rear till i build up my aerobic some Might shoot for a 3-4k tomorrow without breaks.
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