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Old 04-10-2013, 08:46 PM   #11
Rick Schwing
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Join Date: Jan 2013
Location: Corpus Christi  TX
Posts: 118
Re: Rick 1st Crossfit Cycle

4/10/2013

Outside STR:
Deadlift -
15@ 135#
10@ 185#
2@ 185#
2@ 225#
2@ 275#

Skill - Annie Practice, double unders and split sit ups.

Protein: 219G
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Old 04-15-2013, 05:39 PM   #12
Rick Schwing
Member Rick Schwing is offline
 
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Join Date: Jan 2013
Location: Corpus Christi  TX
Posts: 118
Re: Rick 1st Crossfit Cycle

Wow!! Didnt log but had a few rest days. Also some beers. Not good.

4/15/2013 (2 a day)

Warm Up: 400m run

STR: Back Squat -
2x265x6
2x245x4
(was suppose to be 84% max rep, but started risking bad form so dropped weight)

Met-con: Barbell Complex
12,10,6,4 @ 75,80,90,115
Deadlift
Hang Squat Clean
Push Press
BB back lunge

----

STR: Bench Press (find 1 rep max)- 235
135x10
135x3
185x2
225x1
245 no rep
235x1

Front Rack position and stretching.

Ring Dip stabilizing practice
1,1,2

Protein: 203g
Note, I will always be tracking my carb intake as well, to be less than 100g a day(half my desired body weight). Cheat day I will load as I see fit. And will log it.
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