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Old 06-25-2011, 04:03 AM   #1
Dustin Standel
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Dustin's Log: Hurts So Good

Starting a new log with the goal of developing some friends and mentors that will hold me accountable to myself.

My goals for myself:
1. Lose inches on my waist.
2. 1000# CF Total.
3. 5K time less than 22 minutes.

A little background about myself: I am a 36 yo male. I have served in the US Navy for 14 years, and I have been doing CF on and off for as duty and deployments permitted for about 3 years.

Thats about all about me. If you have any questions, ask. I will answer them if I can.
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My Workout Log Box Jump-36"; Deadlift-335; Clean and Jerk-150; Split Jerk-155; Weighted Pullup-20; Squat-245; Press-140; Bench-210; 3RM Thruster-145; DT 22:43 (105#)
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Old 06-25-2011, 04:14 AM   #2
Dustin Standel
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Re: Dustin's Log: A Journey

06/24/11

Awesome WOD:

3 rounds for time:
15 X Barbell Ground-to Overhead (95#) (Used a Power Clean and Jerk since I can't Power snatch that)
200m. Sprint
- 5 minutes rest. THEN -
21 - 15 - 9
KB Swings (55#)
Burpees

Result:
BBGTO/Sprint: 12:15
KB Swings/Burpees: 9:40
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My Workout Log Box Jump-36"; Deadlift-335; Clean and Jerk-150; Split Jerk-155; Weighted Pullup-20; Squat-245; Press-140; Bench-210; 3RM Thruster-145; DT 22:43 (105#)
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Old 06-25-2011, 07:41 AM   #3
Dustin Standel
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Re: Dustin's Log: A Journey

6/25/11

Early morning workout:

Strength: Dynamic Press, 5 sets of 3. Use bands, chains, uneven surfaces, hanging KB, etc.

Metcon:
1000m Row (3:57)
- Then -
As Many Rounds As Possible in 10 minutes:
3 X pull-ups (green band)
3 X box jumps (24")
(18 rounds)

Good hard workout first thing in the morning to envigorate the rest of the day.
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My Workout Log Box Jump-36"; Deadlift-335; Clean and Jerk-150; Split Jerk-155; Weighted Pullup-20; Squat-245; Press-140; Bench-210; 3RM Thruster-145; DT 22:43 (105#)
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Old 06-26-2011, 03:50 PM   #4
Dustin Standel
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Re: Dustin's Log: A Journey

6/26/11:

BIG Joe:
4 rounds for time:

6 Box Jumps @ 24"
5 Atlas Stones Ground to Shoulder (70#)
10 True Push-ups
400m Sprint

14:06

First time I ever played with the Atlas Stones and it was awesome.
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My Workout Log Box Jump-36"; Deadlift-335; Clean and Jerk-150; Split Jerk-155; Weighted Pullup-20; Squat-245; Press-140; Bench-210; 3RM Thruster-145; DT 22:43 (105#)
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Old 06-27-2011, 11:43 AM   #5
Dustin Standel
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Re: Dustin's Log: A Journey

6/27/11:

Monday weight: 207lbs. (REALLY need to work on leaning thgat out a little bit...or not so lil bit.)

Rest Day today. Hit it hard tomorrow.

Looking forward to the Captain America movie coming out at the end of next month.
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My Workout Log Box Jump-36"; Deadlift-335; Clean and Jerk-150; Split Jerk-155; Weighted Pullup-20; Squat-245; Press-140; Bench-210; 3RM Thruster-145; DT 22:43 (105#)
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Old 06-27-2011, 01:27 PM   #6
Nik Nichols
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Re: Dustin's Log: A Journey

Hey man, welcome to the logs. Looks like you are at a good gym. Keep at it man. As for weight, how is your diet? What is your diet?
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Old 06-27-2011, 07:41 PM   #7
Dustin Standel
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Re: Dustin's Log: A Journey

Thanks for the look. Really my diet is the weak link in the chain for my fitness goals. I'm really just starting to learn about nutrition. My parents raised me on ****. Cola (as much as I wanted when I wanted, white bread, corn bread, Cheerios, etc. It is truthfully one of the areas of my life I struggle with the most as far as the discipline to stick to it. It doesn't help I don't really know anything about cooking or that every third day, for 24 + hours I get to live in a trailer where the only method of cooking is a microwave and a refrigerator - no indoor plumbing. So if anyone has any advice for information for cooking or basic nutrition, I am open to suggestions. I have Mastering the Zone by Sears for nutrition information. Still reading it.
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My Workout Log Box Jump-36"; Deadlift-335; Clean and Jerk-150; Split Jerk-155; Weighted Pullup-20; Squat-245; Press-140; Bench-210; 3RM Thruster-145; DT 22:43 (105#)
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Old 06-28-2011, 04:52 AM   #8
Dustin Standel
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Re: Dustin's Log: A Journey

6/28/11: A.M. session:
CFE: Run 8 X 200m with 2:00 min REST

Times:
1 - 00:56
2 - 00:52
3 - 00:51
4 - 00:50
5 - 00:52
6 - 00:56
7 - 00:57
8 - 00:58

When I focused on being fast - I got my best two times. The last three intervals I focused more on getting a proper heel kiss and leg pull than speed.

Hopefully given the eventful schedule for the rest of today I'll be able to make it into the box for the CF WOD.
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My Workout Log Box Jump-36"; Deadlift-335; Clean and Jerk-150; Split Jerk-155; Weighted Pullup-20; Squat-245; Press-140; Bench-210; 3RM Thruster-145; DT 22:43 (105#)
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Old 06-28-2011, 05:09 AM   #9
Nik Nichols
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Re: Dustin's Log: A Journey

Diet, I am more paleo. But it has taken me a LONG time to get to a good place. I took little steps. Gave up one thing at a time, Like I gave up bread, once that was stuck I gave up the next thing.

I'm not a great cook either. I precook alot. Like I will grill up burgers( no bread) and bring them up to work for the next few days. Lunch meat goes a long way to snack on to keep the hunger off.
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Old 06-28-2011, 06:58 AM   #10
Dustin Standel
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Re: Dustin's Log: A Journey

Thanks for the advice. I have been using Healthy Choice meals and Supreme Protein bars on duty days.

I recently found Lean Body protein shakes by Labrada Nutrition (<=8g carbs and 40g Protein per shake).
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My Workout Log Box Jump-36"; Deadlift-335; Clean and Jerk-150; Split Jerk-155; Weighted Pullup-20; Squat-245; Press-140; Bench-210; 3RM Thruster-145; DT 22:43 (105#)
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