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Old 04-16-2011, 06:13 PM   #61
Elizabeth Walsh
Member Elizabeth Walsh is offline
 
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Join Date: Dec 2010
Location: Jackson  MS
Posts: 64
57, 58

Yesterday:
kata
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
10-20 pound Overhead squat, 30 reps
10 Muscle-ups

Did not even finish the burpees in the 10 minutes. Did 40 burpees and 20 squats total but took more than 10 minutes.

Today:
warmup
120 M walking lunges
kata
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Old 04-18-2011, 11:28 AM   #62
Elizabeth Walsh
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Join Date: Dec 2010
Location: Jackson  MS
Posts: 64
59

3x10 squats, sit-ups, supermans

Lynne Buttercups:
Do 3 rounds:
max push ups (on knees)
max assisted pull ups
10,7,5,5,2,4

kata
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Old 04-19-2011, 05:51 PM   #63
Elizabeth Walsh
Member Elizabeth Walsh is offline
 
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Join Date: Dec 2010
Location: Jackson  MS
Posts: 64
60

Puppies:
Three rounds for time of:
Run 100 meters
10-20 Push-ups
Run 100 meters
10-20 Sit-ups
Run 100 meters
10-20 Squats
Run 100 meters
10-20 Back extensions

Did 10 of each, didn't time it

kata


Time for some specific goals... hopefully to be met in less than 6 months
run 5k in less than 30 minutes (can do one mile at that pace now)
3x10 push-ups (real ones, not on my knees)
3x15 military style sit-ups
5 unassisted pull-ups
5 bar dips
hold a handstand, unassisted, for 5 seconds
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Old 04-21-2011, 08:05 PM   #64
Elizabeth Walsh
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Join Date: Dec 2010
Location: Jackson  MS
Posts: 64
61

modified crossfit warmup

CrossFit Games Open 11.5 - Puppies
Complete as many rounds and reps as possible in 12-15 minutes of:
5 Power cleans 10-25
10 Toes to bar
15 Wall balls 5-10lbs, 8-9 target

used 4 lb ball for both cleans and wall ball, 7 ft target, toes as high as possible but really more like knees to chest

12 minutes = 4 rounds + 5 power cleans + 3 toes to somewhere not very near the bar

kata
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Old 04-24-2011, 06:14 PM   #65
Elizabeth Walsh
Member Elizabeth Walsh is offline
 
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Join Date: Dec 2010
Location: Jackson  MS
Posts: 64
62, 63

Friday - rx was row 2k, I don't have a rower or weights to do SDHP so, I ran/walked 2.1 miles (30 minutes)

Today -

Puppies:
For time:
15 Walking lunge steps
12 Pull-ups (assisted)
25 Box step-ups, 19 inch box
12 Double-unders (did 48 singles)
15 Chair dips
20 Knees to elbows (knees to about waist level)
15 Kettlebell swings, 8 lb
30 Sit-ups
(12 Hang squat cleans, 15-25 pound dumbells - omitted)
12 Back extensions (superman)
15 Wall ball shots, 4 lb
3 beginner rope climbs

Time- 13:00

kata
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