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Old 02-02-2014, 02:41 PM   #1
Tate Dimech
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Dimo's log - CFFB Journey

Day 1:

SWOD

5 x 5 Squats @ 80kg

DWOD

10 min AMRAP

10 kg plate o/head lunges X 20
12 kg ball slams X10

4 rounds
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Old 02-02-2014, 04:42 PM   #2
Tate Dimech
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Re: Dimo's log - CFFB Journey

Quote:
Originally Posted by Tate Dimech View Post
Day 1:

SWOD

5 x 5 Squats @ 80kg


DWOD

10 min AMRAP

10 kg plate o/head lunges X 20
12 kg ball slams X10

4 rounds
EDIT: 5 x 3 Bench Press @ 50kg
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Old 02-03-2014, 02:36 PM   #3
Tate Dimech
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Re: Dimo's log - CFFB Journey

0304

SWOD

1 x 5 Power Clean @ 60kg
2 x 5 Power Clean @ 50 kg

DWOD

(a) 7 rounds of false grip ring pull ups (max) + 10 hollow rocks

25 strict false grip ring pull ups over 7 rounds

(b) 100 ball slams @ 15kg for time

9:05
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Old 02-04-2014, 02:35 PM   #4
Tate Dimech
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Re: Dimo's log - CFFB Journey

05022014

DWOD

(a) 5 minutes of hand stand work

(b) 3 rounds for time of 10 x 50kg front squat + 20 yards bear crawl

4:40
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Old 04-26-2014, 06:44 PM   #5
Tate Dimech
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Re: Dimo's log - CFFB Journey

This week I got back on the bandwagon after a few months of laziness. I bought a home gym set up with the plans of using it every morning before work and so far so good.

April 22

SWOD

Deadlift 5RM @ 110kg

DWOD

AMRAP 12 mins

40 kg

7 Bent over rows
7 Cleans
7 Push presses

5 Rounds
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Old 04-26-2014, 06:50 PM   #6
Tate Dimech
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Re: Dimo's log - CFFB Journey

April 23

SWOD

3x5 Floor Press @ 40kg

DWOD

Challenge 21,15,9 Reps of

40 kg Back Squat
1 Pood kettle bell swing

5:30
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Old 04-26-2014, 06:52 PM   #7
Tate Dimech
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Re: Dimo's log - CFFB Journey

April 24 2014

SWOD

Power Clean 5x3 @ 50kg

DWOD

1 round of 10 x tyre flips with a jump in the middle of the tyre between each rep
20 mountain climbers
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Old 04-26-2014, 06:57 PM   #8
Tate Dimech
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Re: Dimo's log - CFFB Journey

April 26 2014

Workout 1

DWOD

2 rounds for time

40 kg

Power snatches x 3
Overhead squats x 5
Push press x 7

4:30

Workout 2

DWOD

5 rounds for time

5 x 50 kg clean and jerk
5 x Over barbell burpees

13:50
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Old 04-28-2014, 03:09 AM   #9
Tate Dimech
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Re: Dimo's log - CFFB Journey

400 meter jog

Modified CrossFit warmup

2 rounds of

30 sec each side Samson stretch
10kg x 10 overhead squat
15 abmat sit ups
10 superman back extensions
15 banded pull ups
15 dips (one round)

SWOD

Squats 3x5 @ 85kg (+5kg)

Press 1x5 @ 40kg
2x5 @ 27.5kg

DWOD

6 rounds for time

12 lunges @ 27.5kg
30 meter sprint
30 meter jog/walk to rings
12 ring dips w/ red (light) band

12:05

Feeling good
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Old 04-28-2014, 04:02 AM   #10
Tate Dimech
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Re: Dimo's log - CFFB Journey

Found my goals for this year. I'm pretty confident that I'll be hitting most of these by July but I am super hungry to meet them.

Goals

BS 286# 130kg
FS 242# 110kg
DL 310# 140kg
CL 200# 90kg
J 176# 80kg
C+J 165# 75kg
SN 132# 60kg
10 pull ups
3 kipping MU's
1 strict MU
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