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Old 04-13-2008, 04:40 AM   #11
Matthew Green
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Re: Going Green

Workout 13/04/08

Warm up

2000m C2
7min 15 sec

Deadlift
10 @ 60kg Warm up
5 @ 100kg
2 @ 110kg
1 @ 130kg
135kg (just missed full extension)
1 @ 130kg
6 @ 100kg

30x powercleans @ 50 kg
4min 00sec

High pulls

Manmakers x 10 @ 2/9kg DB
Ba***rd sit ups x 30

3 rounds, no rest between rounds

was hoping for a new PB on the DL..... but can't expect too much after yesterdays pull ups
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Old 04-13-2008, 04:54 AM   #12
Chad Skola
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Re: Going Green

I would try to avoid doing the twists with weights. Although it feels like it is working well. When you load your spine in a partial situp and then twist it is something that is hard on your intervertebral disks. Just my opinion. Welcome and keep CFing.

I think also if you just follow the wod that should be good for the fire academy training. Just add in some dragging of heavy items. i.e. a simulated person, a hose up some stairs and do this in a weighted vest or with a backpack or something.
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Old 04-13-2008, 01:29 PM   #13
Matthew Green
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Re: Going Green

Thanks for the advice, last thing I need is to go get myself injured.

I do some loaded step running, would need to find some other load to drag up to simulate a person (possibly a large sandbag might work?)
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Old 04-14-2008, 09:28 AM   #14
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Re: Going Green

14/04/08

Rest day

1hr stretching/light carth/neck
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Old 04-16-2008, 12:16 AM   #15
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Re: Going Green

15/04/08

1000m run @ incline 12%

1-1-1-1-1 bench press

65kg
70kg
75kg
85kg Miss
80kg PR

10x bench press @ 65kg

45 press ups using 17" box for feet and 2x 5" Boxes for hands, one rep counts as touching a 2.5kg plate with chest....... very deep

1000m run down 3% incline
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Old 04-16-2008, 11:48 AM   #16
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Re: Going Green

16/04/08

1000m warm up swim

5x 100m IM sprints
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Old 04-17-2008, 01:12 PM   #17
Matthew Green
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Re: Going Green

17/04/08

C2 2000m 7min 35sec (slow time, but saving the rowing for tomorrow)

workout

30x clean&press @ 50kg
any time hands leave bar, rest to be taken as 10x bastard sit ups

time 7min 14sec
4 'rest' periods

good mornings
full range squats

cycle down: 200kcal for time, 12min 42sec
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Old 04-17-2008, 02:05 PM   #18
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Re: Going Green

17/04/08

the remnants of todays workout
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Old 04-19-2008, 06:40 AM   #19
Matthew Green
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Re: Going Green

18/04/08

500m row, 15 press ups, 7 rounds

Time 19min 36sec

VERY pleased with this time!

Thrusters
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Old 04-19-2008, 06:48 AM   #20
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Re: Going Green

19/04/08

20 min step running using a 15kg backpack

30 flights of cathedral steps in time


don't quite know the height of these steps, but you get an idea from the photo.

Does anybody know the approximate weight of BA apparatus, took a guess at 15kg, but my guesstimates are generally waaaaaaaaay out
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