Recon Kris' Journal

Kris Freeman · 11-21-2006, 08:44 AM

11/21/06 Tu

CFWUx1
25 Squats
5 Pull-ups
5 Dips
Total: 12 rounds
Felt strong!

Kris Freeman · 11-22-2006, 07:59 AM

11/22/06 Wed.

CFWUx1
DL 135#x15
Seated Muscle upx5
DL 135#x12
Seated Muscle upx4
DL 135#x9
Seated Muscle upx3
DL 135#x6
SMUPx3
DL 135#x3
SMUPx 3

Total: 12:59

Kris Freeman · 11-23-2006, 06:30 AM

11/23/06 Th.
Geeeeez am I sore!! Hammys, back, traps, lower back, BUTT!!!!!!!!!!!!!! My form on DL's yesterday was extremely better, feeling it in all the right places.
REST!!!!!!!!!

Kris Freeman · 11-24-2006, 12:03 PM

CFWUx1
KB Work
35#swingsx10
35#swing/upright rowsx10
35#anchored snatch2x5
35#1 arm snatch alt. swingsx10
53#swing releasesx10
53#snatch pullsx10
Long Cycle:
30# Slam Ballx10
53#1 arm swing/releasesx10
53#swing/rowsx10
53#2 arm clean/squat/press.

Worked with Brian, we were smoked!

Kris Freeman · 11-25-2006, 09:10 AM

CFWUx1
Modified WOD "Diane"
135#DL
plyo pushups
16kg KB Cleans
10,8,6,4,2

Time: 10:10

Kris Freeman · 11-26-2006, 02:55 PM

KB Work with my girlfriend. She was a little hesitant at first, but was drawn in at the prospect of lifting weights rather than cardio only.

Kris Freeman · 11-28-2006, 08:07 AM

Pull-up Ladder
1,2,3,4,5
1,2,3,4
1,2,3
1,2
1

Kris Freeman · 11-30-2006, 02:51 PM

11/29/06 Wed.
Off Day

11/30/06 Th.

CFWUx1

Box Pistols x 5 ea. side
KB Press 35# x 5
Pull-up x 5 DH
Snatch 35# x 10
HLR's x 5
3 Circuits 1 min rest between.
Elbow felt great today, 1 pood KB feels lighter.

Kris Freeman · 12-01-2006, 11:32 AM

12/1/06 Fr!

3 Rounds with 16KG KB
Lunges x 5 ea. side
Strict Pull-ups x 5
Plyo Pushups x 10
Snatches x 10
Janda Situps x 5

Felt ok, not as good as yesterday.

Kris Freeman · 12-01-2006, 03:54 PM

12/1/06
Evening
Pistols Left Leg 5x1
Right leg Partials 5x5

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11-21-2006, 08:44 AM	#1
Kris Freeman Member Profile: Join Date: Nov 2006 Location: Jacksonville NC Posts: 197	11/21/06 Tu CFWUx1 25 Squats 5 Pull-ups 5 Dips Total: 12 rounds Felt strong!

11-22-2006, 07:59 AM	#2
Kris Freeman Member Profile: Join Date: Nov 2006 Location: Jacksonville NC Posts: 197	11/22/06 Wed. CFWUx1 DL 135#x15 Seated Muscle upx5 DL 135#x12 Seated Muscle upx4 DL 135#x9 Seated Muscle upx3 DL 135#x6 SMUPx3 DL 135#x3 SMUPx 3 Total: 12:59

11-23-2006, 06:30 AM	#3
Kris Freeman Member Profile: Join Date: Nov 2006 Location: Jacksonville NC Posts: 197	11/23/06 Th. Geeeeez am I sore!! Hammys, back, traps, lower back, BUTT!!!!!!!!!!!!!! My form on DL's yesterday was extremely better, feeling it in all the right places. REST!!!!!!!!!

11-24-2006, 12:03 PM	#4
Kris Freeman Member Profile: Join Date: Nov 2006 Location: Jacksonville NC Posts: 197	CFWUx1 KB Work 35#swingsx10 35#swing/upright rowsx10 35#anchored snatch2x5 35#1 arm snatch alt. swingsx10 53#swing releasesx10 53#snatch pullsx10 Long Cycle: 30# Slam Ballx10 53#1 arm swing/releasesx10 53#swing/rowsx10 53#2 arm clean/squat/press. Worked with Brian, we were smoked!

11-25-2006, 09:10 AM	#5
Kris Freeman Member Profile: Join Date: Nov 2006 Location: Jacksonville NC Posts: 197	CFWUx1 Modified WOD "Diane" 135#DL plyo pushups 16kg KB Cleans 10,8,6,4,2 Time: 10:10

11-26-2006, 02:55 PM	#6
Kris Freeman Member Profile: Join Date: Nov 2006 Location: Jacksonville NC Posts: 197	KB Work with my girlfriend. She was a little hesitant at first, but was drawn in at the prospect of lifting weights rather than cardio only.

11-28-2006, 08:07 AM	#7
Kris Freeman Member Profile: Join Date: Nov 2006 Location: Jacksonville NC Posts: 197	Pull-up Ladder 1,2,3,4,5 1,2,3,4 1,2,3 1,2 1

11-30-2006, 02:51 PM	#8
Kris Freeman Member Profile: Join Date: Nov 2006 Location: Jacksonville NC Posts: 197	11/29/06 Wed. Off Day 11/30/06 Th. CFWUx1 Box Pistols x 5 ea. side KB Press 35# x 5 Pull-up x 5 DH Snatch 35# x 10 HLR's x 5 3 Circuits 1 min rest between. Elbow felt great today, 1 pood KB feels lighter.

12-01-2006, 11:32 AM	#9
Kris Freeman Member Profile: Join Date: Nov 2006 Location: Jacksonville NC Posts: 197	12/1/06 Fr! 3 Rounds with 16KG KB Lunges x 5 ea. side Strict Pull-ups x 5 Plyo Pushups x 10 Snatches x 10 Janda Situps x 5 Felt ok, not as good as yesterday.

12-01-2006, 03:54 PM	#10
Kris Freeman Member Profile: Join Date: Nov 2006 Location: Jacksonville NC Posts: 197	12/1/06 Evening Pistols Left Leg 5x1 Right leg Partials 5x5