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Old 11-10-2007, 05:14 PM   #11
Joshua Williams
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Re: JDub - Killing my softness

29m / 199 / WOD #9

Saturday 071110
Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders


Warm-up: 1hr flag football
Subbed 2 jump ropes per DU
Time: 16:10
Cool Down: 25min of walking on treadmill
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Old 11-12-2007, 07:52 PM   #12
Joshua Williams
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Re: JDub - Killing my softness

29m / 199 / WOD #10

Monday 071112
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Warm-up: 10 minutes of jogging on treadmill
WOD: 6 rounds
Cool Down: 10min of running/walking on treadmill
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Old 11-13-2007, 08:34 PM   #13
Joshua Williams
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Re: JDub - Killing my softness

29m / 200 / WOD #11


Tuesday 071113
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Warm-up: 10min walking/jogging on treadmill
19:38 (the sumo's made me want to puke...........nice)
Cool-down: 10min walking/jogging on treadmill
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Old 11-15-2007, 10:57 AM   #14
Joshua Williams
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Re: JDub - Killing my softness

29m / 198 / WOD #12

Wednesday 071114
"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

DL: 200 (Still new to this exercise, but can go up 10% for next time)
BP: 200 (Need to go up 10% on these, never struggled)
Clean: 95 (Still new to this exercise, absolutely kicked my butt)
44:38
Cool down: 5 minutes of walking on treadmill.................that's about all I had left.
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Old 11-17-2007, 05:55 PM   #15
Joshua Williams
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Re: JDub - Killing my softness

29m / 200 / WOD #13

Friday 071116
"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

3 rounds of CFW (without the pullups)
WOD: 9:44
Cool down: 10 minutes of jogging/walking on treadmill

Saturday 071117

Flag football (2hrs)
2 mile run
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Old 11-20-2007, 09:23 PM   #16
Joshua Williams
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Re: JDub - Killing my softness

29m / 200 / WOD #14

Tuesday 071120
Clean and Jerk 3-3-3-3-3 reps

CFWx3
95 115 135 135-1,1,1 135-2,1
Cool Down: 10 minutes jogging/walking on treadmill
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Old 11-25-2007, 02:57 PM   #17
Joshua Williams
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Re: JDub - Killing my softness

29m / 199 / WOD #15


Wednesday 071121
"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Warm-up: CFW X3 (-pullups)
WOD: 19:44
Cool down: 10 minutes jogging/walking on treadmill
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Old 11-25-2007, 06:34 PM   #18
Joshua Williams
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Re: JDub - Killing my softness

29m / 200 / WOD #16

Sunday 071125
"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Warm-up: 5 minutes of walking/jogging on treadmill
WOD: 19:43
Cool-down: 8 minutes of walking/jogging on treadmill
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Old 11-27-2007, 08:17 PM   #19
Joshua Williams
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Re: JDub - Killing my softness

29m / 201 / WOD #17


Monday 071126
Weighted pull-ups 1-1-1-1-1-1-1 reps

WOD: BW=200 200-205-210-215-225-245-250
Cardio: 2 mile run
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Old 11-29-2007, 05:49 AM   #20
Joshua Williams
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Re: JDub - Killing my softness

29m / 201 / WOD #18

Wednesday 071128
"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

BS: 255
SP: 155
DL: 330
Total: 740
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