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Old 04-27-2009, 10:32 AM   #51
Scott Lowther
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Re: Scotts CFSB Log

4/27/09

Back Squats

205lbs x 3
210lbs x 3
215lbs x 3 New 3RM

MetCon: 3 rounds for time

06 Burpees
12 Push ups
24 KB Swings (24kg)
400m Row

11min 10 sec.
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Old 05-04-2009, 03:32 PM   #52
Brian Solar
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Re: Scotts CFSB Log

Nice improvement! CFSB works wonders!
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Old 06-15-2009, 07:11 PM   #53
Scott Lowther
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Re: Scotts CFSB Log

June 12th 2009

CFT

Squat 255 lbs
Deadlift 335 lbs
Press 135 lbs


June 15th. 2009

Back Squats 3 sets x 5 reps @ 225lbs.

Press 3 sets x 5 reps @ 115lbs


5 rounds for time

5 deadlifts @ 275lbs
10 burpees

14min. 23sec.
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Old 06-29-2009, 04:11 AM   #54
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Re: Scotts CFSB Log

6/28/09

Warm Up: 5 Minutes of TGU's

Back Squat: 205lbs x 3
215lbs x 3
225lbs x 3
225lbs x 3
225lbs x 3 ***This felt extremely heavy

Skill Work: Pistols

Met Con: 3 rounds for time
10 Thrusters @ 95lbs
15 Box Jumps @ 24in.
20 American KB Swings at 52lb.

13 min. 40 sec.
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Old 07-01-2009, 07:17 AM   #55
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Re: Scotts CFSB Log

6/30/09

Warm Up: 5 minutes of American Kbell swings at 53lb

Deadlift: 275lbs x 3
285lbs x 3
295lbs x 3
305lbs x 3

Metcon D.T. 3 rounds
Deadlift 12 reps @ 135lb
Hang Power Clean 9 reps @ 135lb
Push Jerk 6 reps @ 135lb

8min. 55sec.
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Old 07-12-2009, 11:36 AM   #56
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Re: Scotts CFSB Log

Ok guys,

I have been sporadic posting my log as of late. For those of you who read this let me tell you whats happened. I was doing great (for me) on the CFSB. Getting good results, getting stronger, packing on size and lowering my times. Then I increased my coaching hours at the box, started doing more of our programmed met cons with the clients and slacked on my strength training. Guess what happened? As you know my strength took a nose dive (no brainer), but I went a got my dexa body comp scan and it revealed I lost three pounds of fat and lost 3.5lbs of muscle So, I have decided that I am going back on the CFSB like a mad man. I started by nice and easy today and here it is:

July 12th 2009

Warm up
500 meter row
2 rounds of CFWU

Back Squat

Work Sets

5 sets of 3 reps at 185lb

Met Con 10 Minute AMRAP

5 Squat Cleans at 95lbs
5 HSPUs

8 rounds

Gymnastic Skill

3 Legless rope climbs starting from seated at 15 ft
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Old 07-15-2009, 06:46 AM   #57
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Re: Scotts CFSB Log

July 13th 2009

Rest Day

July 14th 2009

Dead Lift

3 reps @ 275lb
3 reps @ 295lb
3 reps @ 305lb

20 reps @ 185lb

Met Con with 20lb weight vest

3rds for time:

400m run
30 20lb wall ball shots

13:01
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