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Old 12-13-2010, 03:09 PM   #91
Ben Moore
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Re: Powerlifter/Strongman Pro turned onto Crossfit ;)

Working squat cleans again tonight - pumped...
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Old 12-13-2010, 09:40 PM   #92
Derek Robinson
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Re: Powerlifter/Strongman Pro turned onto Crossfit ;)

Quote:
Originally Posted by Ben Moore View Post
Sunday 12/12/10


Metcon
"Isabel"
30 snatches w/ 135
5:08
*Just kept a rhythm for sets of ten with a few seconds break at 10 and 20. Could definitely cut down my time by keeping in contact with the bar on the way down, but I just dropped each one. Guess I paced it because I didn't know what to expect. Still a great workout
You will improve on this quickly, I've done this in 1:48 @ 135, key is to get as many as you can unbroken, once your release the bar the mind takes over and tells you that your tired. With your strength you should blow through this. Keep up the good work!!
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Old 12-14-2010, 05:40 PM   #93
Ben Moore
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Re: Powerlifter/Strongman Pro turned onto Crossfit ;)

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Originally Posted by Derek Robinson View Post
You will improve on this quickly, I've done this in 1:48 @ 135, key is to get as many as you can unbroken, once your release the bar the mind takes over and tells you that your tired. With your strength you should blow through this. Keep up the good work!!
Thanks Derek - I suspect I will improve quickly with more work. I'm having fun with all this so I suspect that's a good thing
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Old 12-14-2010, 10:30 PM   #94
Ben Moore
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Re: Powerlifter/Strongman Pro turned onto Crossfit ;)

Rested yesterday because I felt beat up. Probably should have trained because I felt ready to clean yesterday. Today...not so much

Very little warmup helping the wife and a friend learn how to clean a barbell. Very proud of them. They did great and even went through the metcon finishing in about 5min. Pushups and all!

Hang clean
135x5, 5
Squat clean
155x3
185x3
225xmiss, miss, 1
245xmiss, miss
decided to reset, warmup some more and go back
135x1, 1, 1, 1, 1,
155x1, 1, 1
185x1, 1
205
225x1, 1, 1
Called it there for today. Got some reps in on an off day where everything felt out of sync.

Romanian Deadlifts
225x5
275x5
315x5
365x5
405x5

Metcon
2 hurdle jumps (24")
10 pushups
...ladder down to...
2 hurdle jumps
1 pushup

Done in 3:06

Then ring pullups with false grip. Focused on pulling to sternum
5x3

Last edited by Ben Moore : 12-14-2010 at 10:35 PM.
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Old 12-18-2010, 10:03 PM   #95
Ben Moore
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Re: Powerlifter/Strongman Pro turned onto Crossfit ;)

Saturday 12/18/10

Work got in the way of life again for a couple days, so I pushed squatting to today. Showed too, because my wind sucked for the metcon

Front Squat
135x8
185x5
225x3
275x3
315
365
add belt
425

Metcon
AMRAP 20 min

5 chest to bar pullups
10 ring dips
15 95lb oh squats

6 rounds + 5 pullups

KB Snatches
1x10 ea arm - 20 kg
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Old 12-20-2010, 07:49 AM   #96
Nik Nichols
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Re: Powerlifter/Strongman Pro turned onto Crossfit ;)

Looking good Ben nice work on the AMRAP, it was real breathy wasn't it?
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Old 12-20-2010, 11:37 AM   #97
Ben Moore
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Re: Powerlifter/Strongman Pro turned onto Crossfit ;)

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Originally Posted by Nik Nichols View Post
Looking good Ben nice work on the AMRAP, it was real breathy wasn't it?
Thanks Nik - Yeah it was! I'm expecting the same thing with the Nutts metcon tonight.
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Old 12-20-2010, 10:24 PM   #98
Ben Moore
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Re: Powerlifter/Strongman Pro turned onto Crossfit ;)

Monday 12/20/10

Bench Press
95x10
135x10
185x8
225x5
275x3
315x3
335x3

Metcon - "Nutts"
10 HSPU
15 deadlifts - 250
25 box jumps - 28"
50 pullups
100 wallball - 25lb
200 jumrope - single unders
400m run w/ 45lb plate

Done in 30:31 - supposed to do double unders, but I'm not proficient enough at them yet

Extra work
1 arm KB cleans - 1x15 ea arm - 40lb
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Old 12-21-2010, 09:13 PM   #99
Ben Moore
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Re: Powerlifter/Strongman Pro turned onto Crossfit ;)

Tuesday 12/21/10

PVC rolling and shoulder mobility

Hang Power Snatch
Barx5
135x5, 3
155x3, 3
165x3
*Stopped there - wanted to get in lighter tech work tonight

Squat Clean from the hang
135x3, 1, 1, 1, 1, 1
*Again, just working tech.

Metcon
5 rounds
24" Box Jump x 10
Ring Dips x 5
125 Sandbag shoulder x 1 ea shoulder (2 total)

Done in 7:01
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Old 12-22-2010, 05:09 PM   #100
Ben Moore
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Re: Powerlifter/Strongman Pro turned onto Crossfit ;)

Wednesday 12/22/10

Short one today - had an old training partner in town who's recently taken up some crossfit so we hit up a short metcon. Good to have a training partner for once.

Warmup - 3 rounds
Jumprope - 50 jump
Ring Row - 10

Strict Pullups - 8

WOD 6 rounds:
5 med ball slams
10 pushups
15 1 arm kb swings and cleans (alt each set) - 40lb

Done in 6:50

Then a friendly little sprinting wager...
100m
200m
Beat him on both runs even though I'm roughly 65lbs heavier...he does have a gimpy shoulder, so he'll probably use some excuse...
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