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Old 07-03-2012, 10:23 AM   #11
John Donovan
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Re: Donovan's log

Scaled "Mary" today. All movements were assisted but performed reps as Rx'd. Finished 7 rounds.
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32/5'10"/233. 500m row-1:39/1000m row-3:53/2k row- 8:12/DL-495, FS-325, Back squat- 440, Press-205, Snatch-96kg, C&J-121Kg, 5k run- 27:30
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Old 07-05-2012, 12:47 PM   #12
John Donovan
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Re: Donovan's log

500m row

Crossfit warmup with dynamic stretching

Clean warmup with broomstick starting at chest and working down to low hang.

High hang cleans with bar

Scaled "Elizabeth" using 95# and assisted ring dips. Finished in 10:30

500m row for time at the end finishing in 1:58.
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32/5'10"/233. 500m row-1:39/1000m row-3:53/2k row- 8:12/DL-495, FS-325, Back squat- 440, Press-205, Snatch-96kg, C&J-121Kg, 5k run- 27:30
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Old 07-10-2012, 09:29 AM   #13
John Donovan
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Re: Donovan's log

500 m row

Crossfit warmup with dynamic stretching

WOD specific warmup with mobility work

Scaled "Fran" way down. Started with 65lb on the bar and made it through the 21 but failed on rep 4 of the 15 and ended up finishing the workout with a broomstick. Pullups were assisted using a "Gravitron" type machine. I'm beginning to understand the need for scaling down to keep the intensity up and today was a good lesson. Finished in 9:29
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32/5'10"/233. 500m row-1:39/1000m row-3:53/2k row- 8:12/DL-495, FS-325, Back squat- 440, Press-205, Snatch-96kg, C&J-121Kg, 5k run- 27:30
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Old 07-14-2012, 05:26 PM   #14
John Donovan
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Re: Donovan's log

Crossfit warmup and dynamic stretching

3 rds. for time of:

30 sledgehammer strikes(15R-15L)
10 burpees
10 20" box jumps

Cashed out with a 50mph drive in a 50 ton fire truck with a 100ft ladder to an Acetylene fire.
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32/5'10"/233. 500m row-1:39/1000m row-3:53/2k row- 8:12/DL-495, FS-325, Back squat- 440, Press-205, Snatch-96kg, C&J-121Kg, 5k run- 27:30
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Old 07-20-2012, 03:25 PM   #15
John Donovan
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Re: Donovan's log

5 min. eliptical

Crossfit warmup and dynamic stretching

21-15-9

Hang power snatches 45lb
assisted muscle ups

14:15

This was my first time ever doing snatches and they felt pretty good. The empty bar was definitely enough for my first time. The muscle ups started with sitting on the floor and standing into the bottom dip and jumping into the dip holding at the top. These felt pretty good for first timers too. Great WOD that left a nice sweaty body print on the floor.
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32/5'10"/233. 500m row-1:39/1000m row-3:53/2k row- 8:12/DL-495, FS-325, Back squat- 440, Press-205, Snatch-96kg, C&J-121Kg, 5k run- 27:30
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Old 07-23-2012, 09:00 AM   #16
John Donovan
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Re: Donovan's log

500m row

Crossfit warmup with dynamic stretching and mobility work

Gave "Jackie" a try today. The rowing and thruster were as Rx'd although the thrusters were broken into 10's. The pullups were assisted on Gravitron and broken into 10's as well. Finished in 13:22

Finish with some rack position work and a short set of 135# front squats.

Workout felt really good. The thrusters felt a lot better this time. Pullups are still a work in progress but getting better.
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32/5'10"/233. 500m row-1:39/1000m row-3:53/2k row- 8:12/DL-495, FS-325, Back squat- 440, Press-205, Snatch-96kg, C&J-121Kg, 5k run- 27:30
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Old 07-25-2012, 01:00 PM   #17
John Donovan
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Re: Donovan's log

1/2 mi walk/run

Crossfit warmup with dynamic stretching

Tried my first hero WOD today which was "Brenton". I had every intention of doing the WOD as Rx'd but realized quickly that I'm just not in good enough shape for that. Scaled it down to 3 rds at the Rx'd distance and finished in 11:32. This WOD was a lot harder than I though it was going to be but felt good with the effort I put into it.

1/2 mi walk to finish.
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32/5'10"/233. 500m row-1:39/1000m row-3:53/2k row- 8:12/DL-495, FS-325, Back squat- 440, Press-205, Snatch-96kg, C&J-121Kg, 5k run- 27:30
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Old 07-26-2012, 12:14 PM   #18
John Donovan
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Re: Donovan's log

Did today's prescibed WOD in 10:32. This was the first WOD I've done on the day assigned. Scaled the WOD as follows:

21 squats @135#
42 anchored sit ups
15 squats @135#
30 anchored sit ups
9 squats @135#
18 anchored sit ups

Oddly enough the sit ups were what killed me. The squats felt pretty good.
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32/5'10"/233. 500m row-1:39/1000m row-3:53/2k row- 8:12/DL-495, FS-325, Back squat- 440, Press-205, Snatch-96kg, C&J-121Kg, 5k run- 27:30
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Old 07-30-2012, 01:40 PM   #19
John Donovan
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Re: Donovan's log

5 minute eliptical

2 rds Crossfit WU

Dynamic stretching with hip and shoulder mobility

WOD specific WU

Performed today's mainsite WOD. Scaled the reps to 10 each. Should've scaled the weight to 95lb to get 15 though. The WOD didn't sound too difficult but it ended up kicking my butt.
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32/5'10"/233. 500m row-1:39/1000m row-3:53/2k row- 8:12/DL-495, FS-325, Back squat- 440, Press-205, Snatch-96kg, C&J-121Kg, 5k run- 27:30
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Old 08-06-2012, 03:22 PM   #20
John Donovan
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Re: Donovan's log

First WOD in a week due to a Diverticulitis flare up. Decided to stick with one movement today and go for a max-ish lift.

500m row

Crossfit warmup x 2 with dynamic stretching

Deadlifts 5-3-1-1-1-1

135,185,225,275,315,365

Cashed out with 10 reps of 135 and 2 rds of 10 back extentions

Prior to Xfit I was a sumo deadlifter with 495 being my best pull so I guess I can count 365 as a PR for tradional stance.
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32/5'10"/233. 500m row-1:39/1000m row-3:53/2k row- 8:12/DL-495, FS-325, Back squat- 440, Press-205, Snatch-96kg, C&J-121Kg, 5k run- 27:30
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