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Old 04-14-2009, 11:30 PM   #6
Johan Nederhof
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Join Date: Jan 2006
Location: Rotterdam  Holland
Posts: 190
Re: Johan's CrossFit in Holland SB-blog

2/4 thursday
slack-line + hand-stand practise

4/4 saturday
5x box-sq 130 kg (harder then regular)
wod: Helen (runs 540 mtr)
time: ca 15 min

5/4 sunday
sh-pr 5x65 kg
wod: 5 rounds of
- 5x 45kg + elastic bands sh-pr ( I like those)
- 5x 10kg pull-up
time: 6:22 min
oh-sq 5x 55kg

6/4 monday, trained with Jan v Delden of the new crossfit affiliate in Deventer
20x 105 kg deadlift
wod with Jan
- 50kg overhead anyhow
- pull-up
- push-up feet on bennch
time: 12:48 min
The workout would have been better with a lighter weight for me. I needed too many breaks.
Complete development of the full human potential, physical, mental and spiritual. Step by step.
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