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Old 04-12-2011, 05:23 PM   #11
Zane Long
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Re: CFSB my path to 1000lbs CFT

12 April 2011
Strength
Deadlift 3-3-3 reps
365lbs x1, 375lbs x2
Deadlift 15 reps
225lbs
MetCon
5 stations a minute at each.
Box Jumps 24"
Overhead Squats 65lbs
Lunges 35lbs each hand
1 Mile run

13 April 2011
off
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Old 04-15-2011, 10:26 AM   #12
Zane Long
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Re: CFSB my path to 1000lbs CFT

14 April 2011
Got really lazy and didn't go to the gym today which is unsual for me.

15 April 2011
Strength
Overhead Squat 3-3-3-3-3 reps
115lbs x1, 120lbs x1, 125lbs x1, 135lbs x2
Weighted Pull-ups 3-3-3-3-3 reps
75lbs x2, 77.5lbs x3
MetCon
"Little King Kong"
3 rounds for time of:
1X315lbs Deadlift
2XMuscle Up
3X185lbs Clean
4XHandstand Push-ups

Last edited by Zane Long : 04-15-2011 at 10:30 AM.
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Old 04-16-2011, 11:25 AM   #13
Zane Long
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Re: CFSB my path to 1000lbs CFT

16 April 2011
Strength

Overhead Press 3-3-3-3-3 reps
130lbs x2, 135lbs x3
MetCon
For time:
1 Mile Run
2k Row
1 Mile Run
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5'9"/164/25 Squat 350, Deadlift 405, Press 160
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Old 04-18-2011, 06:51 PM   #14
Zane Long
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Re: CFSB my path to 1000lbs CFT

17 April 2011
off

18 April 2011
Strength
Back Squat 3-3-3-3-3 reps
275lbs x2, 285lbs x1, 295lbs x2
Back Squat 15 reps
135lbs
Bench Press 3-3-3-3-3 reps
185lbs x2, 195lbs x3
Bench Press 15 reps
135lbs
MetCon
AMRAP in 10 Minutes of:
5 Dead Hang Pull-ups
10 Air Squats
15 Kettlebell Swings 55lbs
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5'9"/164/25 Squat 350, Deadlift 405, Press 160
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Old 04-19-2011, 09:03 PM   #15
Zane Long
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Re: CFSB my path to 1000lbs CFT

19 April 2011
Deadlift day but unfortunately had unit PT. 6.5 Mile run approximately.
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Old 04-24-2011, 10:21 AM   #16
Dave Traeger
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Re: CFSB my path to 1000lbs CFT

Wow that's an astonishing amount of work for someone your size!! How are you choosing which metcons to do? The entries would be cooler if they included your metcon results too
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Old 04-25-2011, 03:24 AM   #17
Zane Long
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Re: CFSB my path to 1000lbs CFT

Quote:
Originally Posted by Dave Traeger View Post
Wow that's an astonishing amount of work for someone your size!! How are you choosing which metcons to do? The entries would be cooler if they included your metcon results too
Thanks for the props.

For the MetCon portions I usually choose something mainsite, make it heavy, and shorten it. If Crossfit mainsite is doing a heavy day i go over to Sealfit and do one of their Work Capacity portions.

You are definitely right I need to start posting times and whatnot.
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Old 04-25-2011, 01:14 PM   #18
Zane Long
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Re: CFSB my path to 1000lbs CFT

20 April 2011
off

21 April 2011
MetCon
5 rounds each for time of:
135lbs Power Clean 5 reps
135lbs Front Squat 10 reps
135lbs Jerk 5 reps

22 April 2011
Strength
Overhead Squat 3-3-3-3-3 reps
115lbs x1, 125lbs x1, 135lbs x2, 140lbs x1 failed on second rep
Weighted Pull-ups 3-3-3-3-3 reps
50lbs x1, 75lbs x2, 80lbs x2
MetCon
"Half Open 11.5"
AMRAP in 10 minutes of:
145lbs Clean 5 reps
10 Toes To Bar
15 Thrusters 40lbs

23 April 2011
Strength
Overhead Press 3-3-3-3-3 reps
115lbs x1, 125lbs x2, 135lbs x2
Overhead Press 10 reps
115lbs
MetCon
None today i was feeling pretty warn out

24 April 2011
off

25 April 2011
Strength
Back Squat 3-3-3-3-3 reps
285lbs x1, 295lbs x1, 305lbs x2, 310lbs x1 failed on third rep
Back Squat 15 reps
225lbs
Bench Press 3-3-3-3-3 reps
185lbs x1, 195lbs x4
Bench Press 15 reps
135lbs
MetCon
"Heavy Open 11.6"
AMRAP starting with 1 rep and increasing by 1 rep each round for 7 Minutes of:
135lbs Thrusters
Dead Hang Chest to Bar Pull-ups
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Old 04-29-2011, 04:12 PM   #19
Zane Long
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Re: CFSB my path to 1000lbs CFT

26 April 2011
Baseline
Dynamic Warmup
Deadlift 10-10-5 reps
45lbs x1, 135lbs x1, 225lbs x1
Strength
Deadlift 3-3-3 reps
MetCon
"Tabata Something Else"
Tabata Drill with:
Pull-ups
Push-ups
Sit-ups
Squats

356 reps total.

27 April 2011
off

28 April 2011
Baseline
Dynamic Warmup
Ring Work
MetCon
"Open 11.6"
AMRAP in 7 minutes of:
3 Thrusters 100lbs
3 Chest to Bar Pull-ups
Increase each by 3 reps each round.

Just started my set of 18 thrusters and ran out of time. 92 reps total which is disappointing.

29 April 2011
Baseline
Dynamic Warmup
Overhead Squat 10 reps
45lbs
Strength
Overhead Squat 3-3-3-3-3 reps
115lbs x1, 125lbs x1, 130lbs x1, 135lbs x2
MetCon
3 rounds for time of:
30 Push-ups
15 Kettlebell Swings 55lbs

Finished in 4:45. Short on time today so no weighted pull-ups.
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Old 05-01-2011, 11:20 AM   #20
Zane Long
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Re: CFSB my path to 1000lbs CFT

30 April 2011
Off

1 May 2011
Baseline
Dynamic Warmup
Overhead Press 10 reps
45lbs
Strength
Overhead Press 3-3-3-3-3 reps
115lbs x1, 125lbs x1, 130lbs x2, 135lbs x1
Overhead Press 10 reps
115lbs
MetCon
3 rounds for time of:
15 Kettlebell Swings 60lbs
15 Squats

Don't know my time but it was unbroken without any rest.
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