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Old 11-08-2009, 12:01 AM   #101
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

8 Nov 2009

1km row warmup: 5.17 min

Puppy workout of filthy 50:

20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds
20 Back extensions
20 Wall ball shots, 10-16 pound ball
20 Burpees
20 Standard Jump Rope Jumps

6 min 26

Breezed through until burpees.
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Old 11-09-2009, 02:38 PM   #102
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

9 Nov 2009

CFWU x 2

Run 5km

I ran the PH bush route and turned left after the tennis courts. On the home slope I got a niggle in my hip flexor (previous injury) and ceased the run. Was running for about 30.5 minutes.
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Old 11-12-2009, 04:51 AM   #103
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

12 Nov 09

CFWU x 3

Cindy (12 min scale)
12 rounds + 5 pullups

Previous PB was 11 rounds + 5 pullups.

Yay.
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Old 11-16-2009, 02:43 AM   #104
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

16 November 2009

CFWU at the affiliate! First time!

5 x 15 tuck pullups
5 x 15 x 30kg push jerk

28 minutes 13
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Old 11-17-2009, 05:34 PM   #105
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

17 Nov 2009

Warm up: shoulder flexibility and rowing at affiliate

Angie scaled
100 x jumping pullups
100 x box pushups
100 x abmat situps
100 x squats

21 min 52

Previous PB was 18 min something for 75 reps of all. I think this is better
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Old 11-17-2009, 06:08 PM   #106
Mary Stella Stabinsky
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Re: Mitchell's second workout journal (pls comment!)

nice job for getting 100 this time over the 75!
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Old 11-17-2009, 07:58 PM   #107
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

Just remembered that I did a weighted dip workout a while ago that I didn't record

20
25
30
35
40
42.5
45.5
47.5
50
52.5
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Old 11-18-2009, 01:57 AM   #108
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

Fran

21-15-9
30kg thruster (scaled down)
pullup
7 min 34
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Old 11-19-2009, 03:53 PM   #109
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

18 Nov 2009

Rest day

Did some double under practice for a couple of minutes. So sore I rubbed deep heat into my shoulders and legs.
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Old 11-20-2009, 02:15 AM   #110
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

20 Nov 2009

Affiliate warm up

4 rounds of
500m row
400m run

17 min 00.

I was aiming for between 14-16 minutes. It was more taxing than I expected!
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