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Search: Posts Made By: Michael V. Perkins
Forum: Workout Logs 04-27-2009, 11:27 PM
Replies: 28
Views: 4,193
Posted By Michael V. Perkins
Re: MVP's workout log

28Apr2009 Tuesday Colombo

Warmup - 1.5 mi. easy jog on treadmill, 15:40, 47 situps, 40 pushups

WOD from CrossFitFootball for Monday 27Apr2009

On the minute:
Perform 2 Clean and Jerks on the minute...
Forum: Workout Logs 04-23-2009, 06:08 AM
Replies: 28
Views: 4,193
Posted By Michael V. Perkins
Re: MVP's workout log

23Apr09 Thursday

Warmup: 2 1/2 min bike, 2 1/2 min C2, 2 1/2 min bike, 20 decline pushups, 10 wallball shots 20#, 10 handing knees to elbows

WOD: from CF football for...
Forum: Workout Logs 04-20-2009, 09:11 PM
Replies: 28
Views: 4,193
Posted By Michael V. Perkins
Re: MVP's workout log

21Apr2009 Tuesday

warmup - 5 min. recumbent bike

52 card shuffle - finished deck in 19:52 min.
Ring pushups - 13 sets, varying reps, 87 total reps
Air squats - 13 sets, varying reps, 83 total...
Forum: Workout Logs 04-19-2009, 09:38 PM
Replies: 28
Views: 4,193
Posted By Michael V. Perkins
Re: MVP's workout log

18Apr2009 Saturday
Warmup: from CrossFit Endurance - 1 min. row; 50 sec. rest; 1 min. row; 40 sec. rest; 1 min. row; 30 sec. rest; 1 min. row; 20 sec. rest; 1 min. row; 10 sec. rest; 1 min row; 20...
Forum: Workout Logs 04-14-2009, 11:28 PM
Replies: 28
Views: 4,193
Posted By Michael V. Perkins
Re: MVP's workout log

15Apr2009 Wednesday

0720

After a short warmup, did my "52 Card Shuffle" workout, with the following movements, in order:

Deadlift - first 65 reps were with 185#, but I felt my hamstring giving up,...
Forum: Workout Logs 04-14-2009, 02:29 AM
Replies: 28
Views: 4,193
Posted By Michael V. Perkins
Re: MVP's workout log

14Apr2009 Tuesday

warmed up with a few min on C2 and exer bike + 2 rd. mod CFWU

WOD from CF main site for Saturday 090411

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Forum: Workout Logs 04-12-2009, 05:08 AM
Replies: 28
Views: 4,193
Posted By Michael V. Perkins
Re: MVP's workout log

Neglecting to log workouts on time. Have not logged WODs from 2Apr until today.

12Apr2009 Sunday Colombo

Warmed up with 5 min. on exer. bike; 1.43 mi. in 15 min. on treadmill at 1% incline; 30...
Forum: Workout Logs 04-02-2009, 06:54 AM
Replies: 28
Views: 4,193
Posted By Michael V. Perkins
Re: MVP's workout log

2Apr2009

Warmup - 5 min. on exercise bike; 10 lat pulldowns 60#

WOD - from CF Extreme Fitness for 4/01

http://www.CrossFitextremefitness.com/?p=567

Row 1000m
Forum: Workout Logs 03-29-2009, 02:25 AM
Replies: 28
Views: 4,193
Posted By Michael V. Perkins
Re: MVP's workout log

29Mar2009 Sunday

Warmup: 5 min. exer. bike, 5 min. C2, 3 rd. mod CFWU

First time I've done FGB as rx'd.

Wall-ball 15 15 20 = 50
SDHP 15 15 10 = 40
Box jump 15 15 20 = 50
Push...
Forum: Workout Logs 03-28-2009, 12:55 AM
Replies: 28
Views: 4,193
Posted By Michael V. Perkins
Re: MVP's workout log

28Mar09 Saturday Colombo

Warmup: 2000m C2 row; 5 min. exer. bike; 50 slantboard situps; 3k treadmill at 1% grade(20:24)

WOD from AgainFaster for...
Forum: Workout Logs 03-27-2009, 05:02 AM
Replies: 28
Views: 4,193
Posted By Michael V. Perkins
Re: MVP's workout log

27Mar2009 Friday Colombo
Warmup: 5 min. on recumbent bike + 50 pushups
WOD from AgainFaster for 26 March
Jackie - 1000m row; 50 Thrusters 45#; 30 Pullups
12:54 as rx'd but with broken sets on...
Forum: Workout Logs 03-24-2009, 10:17 AM
Replies: 28
Views: 4,193
Posted By Michael V. Perkins
Re: MVP's workout log

24March2009 Tuesday

Warmup: 10 min. recumbent bike; 3 rd mod CFWU; 15 min. treadmill @ 1% grade - 1.4 miles

WOD from AgainFaster for 24 March

Cleans (1RM) - 100/100/100/120/120/120/120

Not as...
Forum: Workout Logs 03-22-2009, 10:03 PM
Replies: 28
Views: 4,193
Posted By Michael V. Perkins
Re: MVP's workout log

23March2009 Monday

Warmed up with 10 min. on C2, 5 min. on recumbent bike and 1 rd. mod. CFWU

"Lynne"
5 rds for max reps of:
Bench press - 145# (rx'd is body weight, or 170 for...
Forum: Workout Logs 03-22-2009, 09:59 PM
Replies: 28
Views: 4,193
Posted By Michael V. Perkins
Re: MVP's workout log

falling behind in my posts, again

19March2009 Thursday

3 rounds for time:
20 front squats - 115# (as rx'd was 135#)
20 box jumps
20 pushups (first 20 were on rings; next set 10 rings/10 floor; same...
Forum: Workout Logs 03-10-2009, 04:09 AM
Replies: 28
Views: 4,193
Posted By Michael V. Perkins
Re: MVP's workout log

10Mar2009 Tuesday

Warmup: 20 min. on C2; 10 min. indoor bike; 3 rd. modified CFWU

WOD - from "Again Faster" web site, March WOD pdf, for...
Forum: Workout Logs 03-08-2009, 12:10 AM
Replies: 28
Views: 4,193
Posted By Michael V. Perkins
Re: MVP's workout log

8Mar09 Sunday
WOD - "Running Bear Complex," from CF One Spirit for 7Mar
http://crossfit-onespirit.blogspot.com/2009/03/07-mar-09-suckage-on-saturdayrunning.html

3 Rounds for time of:
Run 800m (on...
Forum: Workout Logs 03-07-2009, 01:44 AM
Replies: 259
Views: 18,989
Posted By Michael V. Perkins
Re: Claude's Log (Monroe, LA)

You're both from my hometown. Well, West Monroe, actually. I used to be a WM cop, now a fed. I have been trying to convince old WMPD buddies to take up CF. WMPD has a fair gym that I use when I come...
Forum: Workout Logs 03-07-2009, 01:37 AM
Replies: 259
Views: 18,989
Posted By Michael V. Perkins
Re: Claude's Log (Monroe, LA)

You're both from my hometown. Well, West Monroe, actually. I used to be a WM cop, now a fed. I have been trying to convince old WMPD buddies to take up CF. WMPD has a fair gym that I use when I come...
Forum: Workout Logs 03-07-2009, 01:22 AM
Replies: 28
Views: 4,193
Posted By Michael V. Perkins
Re: MVP's workout log

7Mar09

Rowed 5K on C2, damper @7 - 27:00
Forum: Workout Logs 03-06-2009, 05:05 AM
Replies: 28
Views: 4,193
Posted By Michael V. Perkins
Re: MVP's workout log

6Mar2009 Fri

Warmup
5 min C2; 5 min. bike; 2 rds. mod CFWU (sub lat pulldowns for pullups); 1 1/2 mi. on treadmill @ 1% grade - 14:15

WOD: as rx'd but with broken sets - 14:10

C2 damper set at 6
Forum: Workout Logs 03-02-2009, 09:04 PM
Replies: 28
Views: 4,193
Posted By Michael V. Perkins
Re: MVP's workout log

3Mar2009 Tuesday

Warmup: 5 min. on recumbent bike; 5 min. on C2 (damper on 6); 1.5 mi. on treadmill @ 1% grade (14:25)

Then, did WODs from main site for Monday 2Mar2009 and from CF One Spirit for...
Forum: Workout Logs 03-01-2009, 09:39 PM
Replies: 28
Views: 4,193
Posted By Michael V. Perkins
Re: MVP's workout log

2March2009

Warmup - 2000 m on C2 in 9:31.5, plus 30 pushups and 15 lat pulldowns 80#

WOD - Helen from main page for 01March:

sub'd 1/4 mi. on treadmill at 1% grade for 400 m
rest as rx'd and but...
Forum: Workout Logs 03-01-2009, 09:36 PM
Replies: 28
Views: 4,193
Posted By Michael V. Perkins
Re: MVP's workout log

1March2009 Sunday

Warmup - 20 min. on C2, damper at 8; 3 mi. on treadmill.

Then 5 rounds of:
5 inverted body rows
10 bench press 115#
10 deadlifts 115#
5 dumbbell curls, 20#
Forum: Workout Logs 02-25-2009, 09:18 AM
Replies: 28
Views: 4,193
Posted By Michael V. Perkins
Re: MVP's workout log

25/02/2009 Wednesday

This past Monday, 23/02, I received instruction (for the first time ever) from two CF Level I and II instructors. Thanks, Mark and Jamie!

Wow, I had no idea my form was so bad....
Forum: Workout Logs 02-22-2009, 02:42 AM
Replies: 28
Views: 4,193
Posted By Michael V. Perkins
Re: MVP's workout log

02222009 Sunday

For time

5 rounds of
3 power cleans 95#
3 front squats 95#
4 handstand pushups (feet assisted)
run 200 m on treadmill
rest 2 minutes and then repeat above
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