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Old 06-05-2009, 01:20 PM   #1
Graham Fedorak
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Back to the Beginning

Starting over. CF Brand X scaled. Slow because of bad back.

Pack level WOD remaining: 21

CF Total: 95# squat, 95# deadlift, 120# OH press
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Old 06-12-2009, 12:52 PM   #2
Graham Fedorak
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Re: Back to the Beginning

pack WOD: 19 remain

RF: deadlift 125 # 3x10
RF: Front sq: 120 # 3x10
RF: back sq: 115# 3x10
RF: OH Press: 120 max
hang clean: 65 3x10
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Old 06-14-2009, 04:17 PM   #3
Graham Fedorak
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Re: Back to the Beginning

pack WOD: 18 remain
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Old 06-14-2009, 04:29 PM   #4
Graham Fedorak
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Re: Back to the Beginning

Plan for this week:
Mon:
5 rounds for time of:
30# DB split clean x 15
21 pull-ups

Tues:
OH Squats 5 sets @ 5 reps

Wed: (golf tourney day, call night)
50 squats, 10 L-pull-ups, 50 squats, 20 strict pull-ups, 50 squats, 30 kipping pull-ups

Thurs: Rest (or do Wed if was no time Wed night)

Fri: (call)
Deadlifts: 125 # x 10, 5 sets

Sat:
Lynne: 5 rounds max reps body weight BP and pull-ups (2 min rest between each)

Sun: (call)
5 rounds for time: 55# thrusters, 40 lunges (20 q side)

Total 4 pack WOD this week
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Old 06-16-2009, 05:27 AM   #5
Graham Fedorak
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Re: Back to the Beginning

pack WOD: 17
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Old 06-16-2009, 12:36 PM   #6
Graham Fedorak
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Re: Back to the Beginning

CFWU

OH Squat: 45x10; 55x10; 65x10; 75x10; 80x10; 85x10; 90x10; 95x10

RF: 100 x 10 next time
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Old 06-19-2009, 08:17 AM   #7
Graham Fedorak
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Re: Back to the Beginning

Pack WOD remain: 16
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Old 06-22-2009, 12:01 PM   #8
Graham Fedorak
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Re: Back to the Beginning

Deadlifts: 135# 5 sets x 10 reps

Lynne: 135# BP x 10 reps q time

Pack WOD remaining: 15

next time:

Deadlift RF: 145 x 10 reps
BP: next Lynne at 145#
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Old 06-22-2009, 06:07 PM   #9
Graham Fedorak
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Re: Back to the Beginning

Pack WOD remain: 14
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Old 06-22-2009, 06:17 PM   #10
Graham Fedorak
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Re: Back to the Beginning

Plan for this week:

Mon: off

Tues: Max rounds 20 min: 3 pull-ups, 6 push-ups, 9 squats

Wed: Back squat-careful w/ back
115# 5 sets x 10 reps
Dead lift: 145# 3 sets x 10 reps



Thurs: Max rounds 20 min: 65 pound hang clean x 12 reps
27 dips
21 sit-ups
rx/ was 95 # hang clean-fail

Fri: rest/travel day

Sat: Walking lunge x 33 (total steps), 21 pull-ups, 21 sit-ups
Walking lunge x 33, 18 pull-ups, 18 sit-ups
WL x 33, 15 PU, 15 SU
WL x 33, 12 PU, 12 SU
WL x 33, 9 PU, 9 SU
WL x 33, 6 PU, 6 SU

Sun: 3 rounds for time: 50 squats, 30 dips, 30 pull-ups, 75# hang clean x 10 reps (if safe w/ 65# earlier in week)

4 pack WOD this week, two will be fails as not doing as rx/ed, net change of +2..... weak, but better than hurting myself again.
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