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Old 09-12-2010, 09:55 PM   #21
Steve Fericean
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09.07.10 - Rest Day

Rest Day
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Old 09-12-2010, 10:02 PM   #22
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09.08.10 - Meds, Row & Jump Workout

09.08.10 - Meds, Row & Jump Workout
4 Rounds For Time
Time to Beat: 28:53
Workout Time: 25:07

Row x 2 Min
Wood Choppers x 10 16lbs
Jump Rope x 2 Min
Big Circles x 10 Each Side/Direction 12lbs
45 Degree Twist x 10 Each Side/Direction 12lbs


Timing Data
Timing Description: 09.08.10 - Meds, Row & Jump
Total Time: 00:25'07"3

4 Laps

Lap Description: Lap 4... <Stopped>
Lap Time: 00:06'31"1
Lap Total Time: 00:25'07"3

Lap Description: Lap 3...
Lap Time: 00:06'23"1
Lap Total Time: 00:18'36"2

Lap Description: Lap 2...
Lap Time: 00:06'09"7
Lap Total Time: 00:12'13"1

Lap Description: Lap 1...
Lap Time: 00:06'03"4
Lap Total Time: 00:06'03"4

Generated by the UltraChron Stopwatch for Android
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Old 09-12-2010, 10:11 PM   #23
Steve Fericean
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09.09.10 - Upper Body Workout

09.09.10 - Upper Body Workout
4 Rounds for Time
Time to Beat 18:37
Workout Time: 18:46 (Dropped a 20lbs Kettlebell on the right side of my head, had I not done that I would have easily beaten this time..

Kettlebell Swings x 10 (Full Travel) 20lbs
Kettlebell Curls x 10 Each Side/Arm 20lbs
Kettlebell Clean & Jerk x 10 Each Side/Arm 20lbs
Upright Row x 10 95lbs
Barbell Ab Smashers x 10
Pushups x 10 (2 Guy Style, 8 Girl Style)

Timing Data Below...

Timing Data
Timing Description: 09.09.10 - Upper Body
Total Time: 00:18'46"9

4 Laps

Lap Description: Lap 4... <Stopped>
Lap Time: 00:04'58"3
Lap Total Time: 00:18'46"9

Lap Description: Lap 3...
Lap Time: 00:04'56"4
Lap Total Time: 00:13'48"6

Lap Description: Lap 2...
Lap Time: 00:04'19"8
Lap Total Time: 00:08'52"2

Lap Description: Lap 1...
Lap Time: 00:04'32"4
Lap Total Time: 00:04'32"4

Generated by the UltraChron Stopwatch for Android
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Old 09-12-2010, 10:13 PM   #24
Steve Fericean
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09.10.10 - Injury Rest Day

09.10.10 - Injury Rest Day...

Dropped a 20lbs KB on the right side of my head coming down on a KB Clean & Jerk...saddest part of all this isn't the first time this has happened to me...guess i didn't learn the other two times...
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Old 09-12-2010, 10:14 PM   #25
Steve Fericean
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09.11.10 - 9/11 Memorial Workout

09.11.10 – 9/11 Memorial Workout
2 Rounds for Time
Time to Beat: N/A New Workout
Workout Time: 26:37

Standing BB Twist x 11 60lbs (Each Side)
Sit ups x 11 (Unassisted)
Pushups x 11 Girl Style
Floor Wipers x 11 95lbs (Each Side)
BB Ab Smashers x 11
Power Curls x 11 95lbs
Box Jumps x 11 24” Box
Double Unders x 11
Clean & Jerk x 11 95lbs

Timing Data Below

Timing Data

Timing Description: 09.11.10 - 9/11 Memorial
Total Time: 00:26'37"9

2 Laps

Lap Description: Lap 2... <Stopped>
Lap Time: 00:14'53"6
Lap Total Time: 00:26'37"9

Lap Description: Lap 1...
Lap Time: 00:11'44"3
Lap Total Time: 00:11'44"3

Generated by the UltraChron Stopwatch for Android
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Old 09-12-2010, 10:16 PM   #26
Steve Fericean
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09.12.10 - The Gauntlet

09.12.10 – The Gauntlet
2 Rounds For Time
Time to Beat: 20:59
Workout Time: 19:23

Jump Rope x 2 Min
Gauntlet x 1
Bench Press x 10 115lbs
Gauntlet x 1
Row x 2 Min
Gauntlet x 1
Clean & Press x 10 95lbs
Gauntlet x 1
45 Degree Med Ball
Gauntlet x 1

1 Gauntlet = 12” -> 18” -> 20” -> 24” -> 24” -> 20” -> 18” -> 12” Box Jumps (I wrote it wrong on the board but I did it right in the workout)

Timing Data Below…

Timing Data

Timing Description: 09.12.10 - The Gauntlet
Total Time: 00:19'23"1

2 Laps

Lap Description: Lap 2... <Stopped>
Lap Time: 00:09'53"0
Lap Total Time: 00:19'23"1

Lap Description: Lap 1...
Lap Time: 00:09'30"1
Lap Total Time: 00:09'30"1

Generated by the UltraChron Stopwatch for Android
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Old 09-15-2010, 06:30 AM   #27
Steve Fericean
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09.13.10 - Rest Day

Weak sauce rest day...i got too busy today and never got a chance to workout thus providing a weak sauce rest day.
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Old 09-15-2010, 06:31 AM   #28
Steve Fericean
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09.14.10 - Soccer

09.14.10 - Soccer with the guys...2 hours
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Old 09-16-2010, 08:10 PM   #29
Steve Fericean
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09.15.10 - Stress Rest Day

I had quite possibly one of the most stressful days I’ve had in a long time yesterday…it had a headache all day and frankly I don’t get headaches so it was kind of freaky. I hardly ate anything and barley drank any water. Essentially I was in no condition to work out once I got home after 11 hours of work on top of the fact that I ate dinner late like at 6:30pm and by 7pm my wife and I were out the door for our hospital tour for the hospital we are going to have the baby at…by 10:30 my body just started shutting down and came home and fell asleep…yeah I don't want that to happen again...
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Steve Fericean
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Old 09-16-2010, 08:12 PM   #30
Steve Fericean
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09.16.10 - "Kelly" Brand X

09.16.10 – “Kelly” Brand X
3 Rounds for Time
Time to Beat: N/A (First time workout)
Workout Time: 29:34

Run x 400m
Box Jump x 30 24” Box
Wall Ball Jump x 30 16lbs Med Ball

Timing data below…

Timing Data

Timing Description: 09.16.10 - "Kelly Brand X"
Total Time: 00:29'34"7
3 Laps

Lap Description: Lap 3... <Stopped>
Lap Time: 00:10'50"5
Lap Total Time: 00:29'34"7

Lap Description: Lap 2...
Lap Time: 00:09'45"7
Lap Total Time: 00:18'44"2

Lap Description: Lap 1...
Lap Time: 00:08'58"5
Lap Total Time: 00:08'58"5

Generated by the UltraChron Stopwatch for Android
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