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Old 08-24-2010, 07:29 AM   #101
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

23/8/10
5-3-1 C1 W2
Squat
100kg x 3
115kg x 3
130kg x >3 10 reps

3 rounds of;

In a 5 minute window, complete one round of “Helen” (Run 400m, 21 Kettlebell Swings, 24kg / 16kg, 12 Pull Ups) and in the remaining time do max reps of 2 x 20kg DBs Ground to Overhead Anyhow.

Rest 2 minutes

1 = 16
2 = 11
3 = 9

A savage mash up of Helen and Grace taken from the excellent programming at Crossfit 3D, and slightly tweaked to include dumbbells for the extra shoulder stabiltiy required
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 08-24-2010, 07:33 AM   #102
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

24/8/10
5-3-1 C1 W2
Press
45kg x 3
50kg x 3
57.5kg x >3 7 reps

Freddy's Revenge
Five rounds for time of
5 x 82.5kg shoulder to overhead anyhow
10 x burpees

9:09
All reps except one from behind the neck and the vast majority done as split jerks. First set unbroken, middle 3 broken into 2/3 or 3/2 and last set of jerks unbroken. Burpees always kill me

Mobility WOD from KStar's new blog at http://mobilitywod.blogspot.com/
4 minutes opening up the front of each hip capsule

These Mobility WODs are now going to be added to my daily routine, and when I'm back at work they'll fit in as soon as I get home each afternoon - these are awesome and the blog is pretty funny too
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 08-24-2010, 07:44 AM   #103
Scott Jenkins
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Re: "Your boyfriend looks like a gorilla"

I found the mobility drills today also, todays stretch has done a great job on my hip flexors, tightness gone and I only hit each for 2 minutes. Could not quite get my forward leg as forward as Kelly did but still worked.

He is also a very funny man, the video on main site yesterday was classic at the finish of the full version.
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Fran 3:19. Diane 2:49. Elizabeth 5:48. Cindy 26+21. Helen 7:50. JT 7:03. Grace 1.56
www.crossfitblackwater.com
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Old 08-25-2010, 09:25 AM   #104
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

25/8/10
5-3-1, C1, W2
Deadlift
125kg x 3
145kg x 3
162.5kg x >3

Interesting story - misloaded the bar for the 162.5kg so only had 161.25kg on (missing jammy dodger) and pulled 9 reps. I was so mad at myself for misloading the bar that I put the biscuit on and after a couple of minutes rest pulled another set of 6

For time
10-8-6-4-2
100kg deadlift
50 thruster (from floor)

4:51 PB down from over 6 minutes - need to get this unbroken to shave more time off

K-Star's latest offering on calf and ankle mobility - nice
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 08-27-2010, 03:02 AM   #105
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

26/8/10
30 minutes competitive rugby

27/8/10

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point
Done pulling a car tyre with a 12kg bag in attached to my waist

Total distance = 1269m

Max effort 400m run
1:17

3 x 12kg overhead bag throws for max distance
1 = 7m, 2 = 7m, 3 = 8m

Snatch balance
3 x 5 @ 40kg
Build to a heavy single
1 x 60kg
1 x 70kg
1 x 80kg =1RM snatch
1 x 90kg miss
1 x 90kg PB

Kroc rows
1 x max reps each arm @ 30kg (PB each arm = 22)
L = 25 PB
R = 23 PB
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 09-01-2010, 03:09 AM   #106
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

28/8/10
Some fun times on the stairs of doom at a friends flat
Not on a watch, but AFAP
5 burpee snatches 12kg DB Right arm
Run ~84 steps up to top of building with DB in right hand
Run down
5 burpee snatches 12kg DB left arm
Run ~84 steps up to top of building with DB in left hand
Run down with both DBs
5 burpee snatches 12kg DB Right arm
Run ~84 steps up to top of building with DB in right hand
Run down
5 burpee snatches 12kg DB left arm
Run ~84 steps up to top of building with DB in left hand
Run down with both DBs
Run up with both DBs

Drink lots of milk
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 09-01-2010, 03:10 AM   #107
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

30/8/10
For time
21-18-15-12-9-6-3
SFHP 35kg
Push jerk 35kg

8:32

5-3-1 C1 W3
Squats
107.5kg x 5
122.5kg x 3
137.5kg x >1 5 reps
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 09-01-2010, 03:13 AM   #108
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

31/8/10
AM
5-3-1 C1 W3
Press
47.5kg x 5
55kg x 3
60kg x >1 4 reps

For time
Jackie
1000m row
50 x 20kg thrusters
30 pull ups
Rest 1 minute then
Every 30 seconds for 5 minutes complete 1 rep of The Bear @ 70kg
(power clean, front squat, push press, back squat, push press)

Jackie time = 8:22 (PB of 7:37, so this felt slow, the thrusters killed my legs)
Bear comments - very tough on the shoulders after yesterday and presses today, but happy with the volume and creativity

PM
Rugby training
10 x 40m sprints with walk back recovery
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 09-01-2010, 03:15 AM   #109
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

1/9/10
Recovery session
Lots of foam rolling

10 minute row
2571m, 1:56.6 / 500m, @ 23 spm

20 minute cycle
8.4 miles @ average cadence 95

Lots more foam rolling and mobility work
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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