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Old 08-10-2012, 05:41 AM   #11
Scott Jenkins
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Re: Lord of the Rings, and maybe the box jump...

Lord of the Rings, this could be misunderstood!! Keep up the logging
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Old 08-10-2012, 08:09 AM   #12
Matt Nicoll
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Smile Re: Lord of the Rings, and maybe the box jump...

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Originally Posted by Scott Jenkins View Post
Lord of the Rings, this could be misunderstood!! Keep up the logging

Ha Scott, for many reasons I am lord of the rings...dips, ring push ups but more importantly my apparent similarity between me and a certain movie character!
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Old 08-10-2012, 12:37 PM   #13
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Re: Lord of the Rings, and maybe the box jump...

Front Squat
5-5-5-5-5-5

Front squats felt ok. Managed the following.

40kg x 8 (warm up)
70kg x 5,
80kg x 5,
85 x 5,
90 x 5 ,
100 x 2
Have a PR of 105kg x 2 so wanted more than 100, but not too far off.

WOD
For time: (15 minute cap)
10,9,8,7,6,5,4,3,2, & 1 Rep rounds of Pushpress (70/35kg)
20 Bar-hops & 12 KB Swings (32/16kg) Between Rounds

Should've scaled the wod heavily or substituted the movements (elbow still feeling unstable) Went for 60kg on the bar and used the 32kg kettle bell.
Had no confidence in putting power through the elbow after the first round of 10. Finished the WOD with 3 complete rounds + 5. Dissapointed.
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Old 08-11-2012, 05:40 AM   #14
Matt Nicoll
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Re: Lord of the Rings, and maybe the box jump...

Turkish Get Ups
5-5-5-5-5
Worked up from light weight just to confirm technique. Then made the following on each arm.

5kg x 5
12kg x 5
16kg x 5
20kg x 5
24kg x 2


WOD
3 x 2 Minutes at each station, rest 1 minute after each 2 minutes work:
Burpee Pullups
10 Overhead Walking Lunges, 10 Bumper-plate-ground-to-overhead (20/15kg)
20 Situps, 20 Box Jumps

Burpee Pull ups total score after 3 rounds: 64
Overhead Walking Lunge and Bumper plate ground to overhead: 6 + 4 Rounds (Total Reps 124)
Sit Ups & 30" Box Jumps: 3 + 17 (Total reps 137)
Total Reps after 3 rounds for all stations: 325

Reasonably happy with the score, fell off the box and gashed shin cost me time on those. No severe pain from elbow on burpee pull ups was good, but fatigued quickly on those.
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Old 08-12-2012, 07:56 AM   #15
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Re: Lord of the Rings, and maybe the box jump...

Weighted Push Ups (bumper plates on back)
5-5-5-5-5

20kg x 5
30kg x 5
40kg x 5
50kg x 5
70kg x 3

Sprint Training
5 x 30m sprint
5 x 40m sprint
5 x 50m sprint

Enjoyed the sprint work. Felt sluggish initially but loosened up towards the end. First sprint work for some time, starts were safe with better pick up towards the finish.
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Old 08-13-2012, 06:21 AM   #16
Scott Jenkins
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Re: Lord of the Rings, and maybe the box jump...

You got to work on your starts and reaction time Matt, you looked in a trance as I powered ahead most runs.
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Old 08-13-2012, 08:29 AM   #17
Matt Nicoll
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Re: Lord of the Rings, and maybe the box jump...

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Originally Posted by Scott Jenkins View Post
You got to work on your starts and reaction time Matt, you looked in a trance as I powered ahead most runs.
haha..Scott just because I went on the "GO" and not before doesn't make it a bad start!.(i've never seen so many false starts...you must've heard an imaginary starting pistol!) But yeh starts can always be improved, although in the 100m the winner is decided by who crosses the line first not who gets away the quickest!.
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Old 08-13-2012, 08:42 AM   #18
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Re: Lord of the Rings, and maybe the box jump...

Due to a decline on my squat figures lately decided to do 5-5-5-5-5 of back squats instead of Deadlifts.

Back Squats
5-5-5-5-5-5

60kg x 5
80kg x 5
90kg x 5
100kg x 5
105kg x 3

Disappointing numbers, as have a PR of 110kg x 8 set on 14th May 2012.

WOD
7 Rounds for time:

1 minute of hang-squat-clean-thrusters (60kg/35kg)
1 minute of C2B Pullups
1 minute of rest

Total reps achieved 98 RX. Excellent WOD but was let down by chest to bar pullups, doing them strict quickly fatigued.
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Old 08-13-2012, 08:45 AM   #19
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Re: Lord of the Rings, and maybe the box jump...

How did your scores break down, did you get more Clusters or Pull ups in the end? Thanks for the target.
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Old 08-13-2012, 09:15 AM   #20
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Re: Lord of the Rings, and maybe the box jump...

Quote:
Originally Posted by Scott Jenkins View Post
How did your scores break down, did you get more Clusters or Pull ups in the end? Thanks for the target.
Think the most reps in one round was 16 (6 clusters & 10 chest to bar) although Rich Marchant did it at the same time his first round was 21. ( 6 Clusters and 15 C2B)

After the first round, target was 6 clusters per round, although this fell to 4-5 in the later rounds. Lost a lot of reps on C2B with no kip. Rich got 119 total reps, which averages at 17 total reps per round over 7 rounds. Our clusters were the same but he pulled away in C2B.

You'll have a good score on this.
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