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[B]Saturday 2/13,[/B]

Back Squat, 2-2-2-2, 225, 225, 225, 225

In teams of 2 Complete:

-Broad Jump 3000ft.
-Move #4,000 from floor to overhead.
-Deadlift #10,000.
-200 situps
-Jump 120 vertical feet (box jump)

Teamed up the Mark^2 (47yo) 20min :36sec


[B]Monday 2/15,[/B]

Muscle Snatch: 1-1-1-1 95, 115,115,115

"JT"
21-15-9 reps:
-Handstand Pushups
-Ring Dips
-Pushups

12:58

Out of town for a couple of days coming up this week and then the wife goes on a girls weekend away to San Diego and I'm Mr Mom. Going to be hit or miss.

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2/15/10

DL - 20X45, 15X135, 12X225, 5X315, 3X365, 2X405, 1X425(FAILED), 5X315X3
BP - 20x45, 15x135, 10x185, 8x205, 6x215, 2x225
incline 45# weighted sit ups - 15x3
incline pullups 15x3
lat. pull downs 10x135x3

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[I][B]100216 TUESDAY

Warm-up:
[/B][/I]500m Row
400m run
25 reps each - DROM (leg swings)
25 Shoulder Pass Thrus (added 10 X 2 body circles)
15 reps Squat Therapy
15 reps back extensions
--------------------------------------
[I][B]WOD #1
[/B][/I]500m row - maximum effort: [B][COLOR=Blue]1:40[/COLOR][/B][I] (Ties my old PR!).[/I]
--------------------------------------
[I][B]WOD #2
[/B][/I]For time:
7 Dead Lifts at 80% of 1RM (295# --> used 235#)
30 toes to bar (scaled with KTEs)
100m run
7 DLs
20 KTEs
100m run
7 DLs
10 KTEs
100m run
7 DLs
5 KTEs
100m run
[B]Time: 16:08[/B]
[I]This one was a gasser, especially after having busted my hind end on the row - - could not catch my breath and I wanted to quit. Core strength lacking a bit on the KTEs (missed full ROM on some reps) and grip on DLs and KTEs started going in last round. Glad I got through it![/I]

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2/16

WARMUP—
Stretch
10 OHS w/ PVC
25 SDHP (53 lb.)
20 pushups

STRENGTH:
Dead Lift
5x135, 5x185, 3x225, 3x275, 1x325 (grip failed at completion of rep)

WOD:
Tabata 8 rounds ea (:20/:10)
Bike
Pushups 16, 14, 8, 7, 5, 7, 6, 7 (TOT: 70, all clean)

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Good job Stephen

CFC WU

WOD 4 rounds
20 65# O/H Lunge
5 Pullup
5 Ring dip
7:24

Double under work these DU's are comming very slowly for me

m/55/173 CrossFit Chesterton

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Quick workout after lifting heavy yesterday. Not a lot of energy today.

squats and push ups - 20x5

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[B]2-17-10[/B]

WU:
Walk 1 mile
Run 1.25 mile
C2 2000= 9:08.7

WOD: 10 to 1/1 to 10 of
#75 thruster
Ring dips
and for fun I decided to do 5xDH pullups after each set of ring dips

took me an astounding 36:57.5 to finish. I was actually zooming along pretty well until my 3rd set of thrusters when our little "Crossfit" gym got swarmed by 10 soldiers wanting to do some kind of squad PT. They were polite and stayed out of my way as best they could but there was a lot of squeezing-bys and scuse-me's.

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CFC WU
Todays Wod called for 150 double Unders and 150 situps
worked on my DU for about thirty minutes, did no situps
my new goal is to learn how to string together a good # of Double unders

m/55/175 CrossFit Chesterton

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02/18/10


WARMUP:
Bike
15 OHS with PVC
20 SDHP (53 lb.)
30 flutter kicks (4 ct.)

STRENGTH:
Snatch
([B]Diane M.[/B], your good work yesterday inspired me)
3x95, 3x105, 3x115, 2x125, 1x135 (form sucked on the last two)
Hang Power Clean 5x95
(working on squat hang clean but I am really struggling with the squat, also on the end of the snatch)

CASH-OUT/WOD:
Tabata
Bike
Situps 11, 11, 10, 10, 8, 8, 8, 8 TOT: 74

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2/17 WOD.

”Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

22:50.

Started with 25 unbroken pull-ups, a PR for me. They took it out of me, however, as the pull-ups devolved to two or three at a time very quickly. Finished the 100 in a shade over 9 minutes, a little off my best. If I was to go strictly for time, I would pace my pull-ups more, but I wanted to work on max straight, in anticipation of the Birthday Challenge.

I did pace myself more on the push-ups, breaking at 10's, then 5's until I was in the 80's or 90's, so I made OK time on them. Sit-ups came in sets of 20's and 10's. Sit-ups aren't that hard for me, just slow. Squats started in set of 30, then 20's and 10's. Had more gas in the tank at the start of the squats than I thought, so I really went all out on them.

The Claw