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Old 08-08-2012, 08:47 AM   #21
John Donovan
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Re: Donovan's log

First time going to an affiliate today and it was a completely different monster. The WOD was 100 burpees with 5 power cleans on the minute @ 135. Conditioning is still an issue and I should've scaled back the cleans. DNF. I felt crappy until I realized I was the only first timer in the joint and felt better about that.
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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 08-10-2012, 03:00 PM   #22
John Donovan
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Re: Donovan's log

400m run

Crossfit WU, dynamic stretching and shoulder mobility

EMOM of 3 squat clean @95# for 7 minutes

21-15-9 for time

1 pood KB swing
Assisted ring dips
200m run between rds

10:36
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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 08-11-2012, 01:33 PM   #23
John Donovan
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Re: Donovan's log

5 minute cardio

Crossfit WU, dynamic stretching and mobility

Scaled "Fran" to 65# with assisted pull ups. Finished in 6:35 which is almost 3 minutes better than my first time. Intensity felt really good during the WOD.
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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 08-13-2012, 03:07 PM   #24
John Donovan
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Re: Donovan's log

5 minute cardio

Crossfit WU, Burgener WU and dynamic stretching

Snatch complex 3 reps each of:

Power snatch, Hanging squat snatch, full snatch
65#, 95#, 115#

15-12-9-6-3 for time

65# power snatches
Burpees

9:30

Topped it off with some ring work.
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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 08-15-2012, 02:13 PM   #25
John Donovan
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Re: Donovan's log

500m row

Crossfit WU, Burgener WU and dynamic stretching

shoulder and hip mobility

OHS 1-1-1-1-1
45, 95,135,155,185(f)

Front squat 1-1-1-1-1
135, 185, 225, 275(f), 275

back squat 1-1-1-1-1
135, 185, 225, 275, 315

First time doing OHS with anything more than 115. 185 felt okay until I leaned a little forward and lost it. Got in some good work with my rack position but had to go with the converntional arms crossed for the second attempt @275. I've changed my squat stance since starting Crossfit, switching from a wider stance to going about 18" narrower so 315 was really as far as I felt like going without a spotter.
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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 08-16-2012, 11:09 AM   #26
John Donovan
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Re: Donovan's log

500m rowing intervals with 2 min. break between

1. 2:00
2. 1:59
3. 2:01
4. 2:03
5. 2:07
6. 2:10
7. 2:08
8. 2:08
9. 2:05
10. 2:04

Average was 2:04.3
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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 08-19-2012, 02:28 PM   #27
John Donovan
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Re: Donovan's log

5 minutes on the elliptical

Crossfit WU, Burgener WU, dynamic stretching and mobility

5 rds for time

Deadlift 225# x 5
10 burpees

6:49

Did some power clean skill work after I got done flopping on the floor with 135and 185 which I guess is a PR for me. I could've went higher but I don't have access to bumpers and didn't want to drop them.
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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 08-21-2012, 03:34 PM   #28
John Donovan
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Re: Donovan's log

500m row

Crossfit WU, Burgener WU, stretching and mobility

Back squat 5-5-5-5-5
135,185,225,225,225

Still trying to fix my hip/ankle mobility for this narrower stance I've been using so I didn't want to get too crazy.

Cleans 3-3-3
135, 185, -

I'been really digging the cleans lately so I just wanted to mess around a bit. 135 and 185 both felt good but I don't have access to bumpers so I didn't want to go any higher.
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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 08-22-2012, 03:48 PM   #29
John Donovan
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Re: Donovan's log

10 min elliptical

CFWU, Burgener WU

All with 30# kettlebell x 2 rds

Swings, single arm cleans, snatches, deadlifts, double arm clean and jerk, push press and Turkish get up

10 min treadmill
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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 08-23-2012, 01:51 PM   #30
John Donovan
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Re: Donovan's log

Spent today on a little cardio and mobility work due to back pain. I feel like a big load for not being able to do more.
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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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