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-   -   Recon Kris' Journal (https://board.crossfit.com/showthread.php?t=11744)

Kris Freeman 06-21-2007 03:00 PM

6/21/07

100 situps
20 tuck jumps
100 squats 50/50
20 pull-ups
7:19
1.5 mi "Elyptical Run"
Total: 25:41

Kris Freeman 06-22-2007 10:19 AM

6/22/07
Well earned:
Rest Day! Much needed.
Minor shoulder/high lat strain yesterday, probably from all the pushing and pulling.

Kris Freeman 06-23-2007 09:08 AM

6/23/07
21,15,9 Reps of:
Handstand Holds 21,15,9
Ring Dips 10,6,5/5,5,5/4,3,2
Push-ups 10,6,5/5,5,5/9
Time: 15:03

Kris Freeman 06-24-2007 04:36 PM

6/24/07

As many rounds in 20 min of:
10 box jumps
10 L-Pullups (knees 90 deg.)
15 Knees to elbows
Total: 5 rounds+ 10 box jumps/1 pull-up

Kris Freeman 06-26-2007 06:35 PM

6/25/07
Fran: 21,15,9 Reps of:
75# Thrusters 11/10,10/5,9
Kipping Pull-ups 15/6,10/5,5/4
Time: 10:05

6/26/07
Rest Day/Squat Therapy/stretching

Kris Freeman 06-27-2007 05:40 AM

6/27/07
Feeling recovered.
WU- Hip,Samson,calve,shoulder dis.,OHS,squat therapy.
ME Day: FS 7x1 rep.
95,115,125,135,155(too shallow),135,135
Form looked better, not sure if slight rounding of shoulders is avoidable while doing my front squat?

Kris Freeman 06-28-2007 09:18 AM

6/28/07
Good competitive workout!
CF WUx2
3K Row (damper @ 5)
Time: 13:17

Core:
Iso Holds 20# 30sec.x2
Cool down

Kris Freeman 06-29-2007 05:36 AM

6/29/07
Mod cfwu x 2
3 Rounds of:
45# Thrusters x 35
Pull-ups x 20
Time: 13:26
Intense! Ripped two calluses on left hand, why?

Kris Freeman 07-01-2007 10:19 AM

6/30/07
Rest Day!

6/1/07
"Murph" Ouch!

.5 mile run
100 pullups
200 pushups
300 squats
.5 mile run
Time: 57:00!

Kris Freeman 07-06-2007 12:41 PM

6/2/07

cfwu x 1
TB Power Clean
5,5,5,3,3,3
95,95,95,115,115,115

6/3/07

cfwu x 2
35,25,20,15,10
GHD Situps
50,40,30,20,10
Jump Ropes
3x1 min. Lat Board slides

6/4/07-6/5/07
Rest Days

6/5/07
cfwux1
21,15,9 reps of:
Pull-ups
Ring Dips
Pushups
45# sandbag squats
Time: 9:22


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