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Old 03-21-2009, 11:27 AM   #31
Scott Lowther
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Re: Scotts CFSB Log

Hey Harley,

We did the first 10 minutes of Cindy with the mask on, then we had to strip them off to keep from puking in them lol. I hope to be able to do the full 20 minutes one day
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Old 03-23-2009, 01:41 PM   #32
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Re: Scotts CFSB Log

3/23/09

Back Squats

Warm Up Sets

10 @ 45lb
10 @ 45lb
8 @ 95lb
5 @ 135lb

Work Sets

3 @ 160lb
3 @ 170lb
3 @ 175lb
3 @ 185lb PR

Gymnastics

HSPU

Finally started making descents halfway down

METCON

15 Min AMRAP

155lb Power Clean x 5 reps
BW Pull Ups x 10 reps

6 Rounds
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Old 03-24-2009, 05:19 PM   #33
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Re: Scotts CFSB Log

3/24/09

Deadlifts

Warm Up Sets

135lb x 10
185lb x 6
205lb x 4

Work Sets

255lb x 3
260lb x 3
265lb x 3
270lb x 3
275lb x 3 PR

12-9-5 Deadlifts with 190lb

METCON 5 Rounds

145lb Push Press
400m Run

15:23

[BGmynastics[/b]

No gymnastics work today
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Old 03-24-2009, 05:36 PM   #34
Brian Solar
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Re: Scotts CFSB Log

Good work Scott, I plan to also do CFSB.
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Old 03-25-2009, 02:29 PM   #35
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Re: Scotts CFSB Log

Hey Brian,

I love the CFSB program. I have never been naturally strong and strength has been a limiting factor. Since starting the CFSB I can definately see improvement in my strength and my WOD's. I recently improved my FGB from 242 to 272. I really feel the extra strength work has helped me. At the end of my 6 week cycle I am going to test my Fran times. Good luck bro and let me know how your are doing.
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Old 03-26-2009, 05:51 PM   #36
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Re: Scotts CFSB Log

METCON

750M Row
25 Push Press 75lb
25 Med Ball Cleans 20lb
25 Sit Ups
25 Deadlifts 135lb
25 Box Jumps
25 Push Ups
50 Squats

13:47

Gymnastics

5 legless 15ft rope climbs
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Old 03-28-2009, 03:03 AM   #37
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Re: Scotts CFSB Log

3/27/09

Press

Warm Up Sets

10 @ 45lbs
8 @ 75lbs
6 @ 95lbs
3 @ 115lbs

Work Sets

3 @ 120lbs
3 @ 125lbs
3 @ 130lbs
3 @ 135lbs
2 @ 140lbs

MY presses are stalling

12-9-6 Presses with 95lbs

METCON

5 rounds: (with 20lb Vest)

5 Pull Ups
5 Ring Dips
5 Thrusters 65lb

7m 32s

Felt like total
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Old 03-29-2009, 03:21 AM   #38
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Re: Scotts CFSB Log

3/28/09

Front Squats

Work Sets

155lbs x 3
106lbs x 3
165lbs x 3
175lbs x 3
180lbs x 3 PR

Back Squats 20 Reps at 145 PR

METCON w/ 72lb Kbell

50 Swings/ 2 HSPU
40 Swings/ 4 HSPU
30 Swings/ 6 HSPU
20 Swings/ 8 HSPU Stop 15m 03 s
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Old 03-30-2009, 05:40 PM   #39
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Re: Scotts CFSB Log

3/30/09

Back Squats

170lb x 3
175lb x 3
180lb x 3
190lb x 3
195lb x 3 PR

METCON

10-9-8-7-6-5-4-3-2-1

135lb SDHP
Burpees
24in Box Jumps

19m 07s

Felt like crap on my METCON
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Old 03-31-2009, 07:20 PM   #40
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Re: Scotts CFSB Log

3/31/09
Deadlifts 260lb x 3. 265lb x 3 275lb x 3 285lb x 3 PR

12-9-5 195lb PR

METCON 5 rds

5 Push Press @ 115lb
20 Push Ups

7m 52s
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