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Old 03-01-2009, 06:06 AM   #1
Scott Lowther
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Scotts CFSB Log

2/27/09

Back Squats

WU- Bar for 3 sets of 10 reps
135lbs 1 sets of 5 reps

WS- 3 reps at 145lbs
3 reps at 150lbs
3 reps at 155lbs

Met Con

"JT" Modified 15-12-9

Assisted HSPU
Ring Dips
Push Ups

11:58

Gymnastics

L-Sit Holds
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Old 03-01-2009, 06:16 AM   #2
Scott Lowther
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Re: Scotts CFSB Log

2/28/09

Deadlifts

WU- bar x 10 reps
135lbs x 10 reps
185lbs x 5 reps

WS- 3 reps @ 245lbs
3 reps @ 250lbs
3 reps @ 255lbs

185lbs x 17 unbroken reps

Met Con

10 minute AMRAP:

5 C/J at 115lbs
10 24 inch Box Jumps
5 Pull Ups

5 complete rounds
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Old 03-01-2009, 06:33 AM   #3
Scott Lowther
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Re: Scotts CFSB Log

3/1/09

Rest Day
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Old 03-03-2009, 11:44 AM   #4
Scott Lowther
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Re: Scotts CFSB Log

3/2/09

20 minute Met Con

"SWAT Cindy"

Cindy while wearing:

Kevlar Helmet
Body Armour
Tac Vest
Gas Mask
Tac Holster w/ pistol
M4 Rifle
Boots/BDUs

11 rounds with 5 push ups
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Old 03-03-2009, 07:34 PM   #5
Scott Lowther
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Re: Scotts CFSB Log

3/3/09

WU 5 minutes of TGU's with 16kg

Front Squats

WU- 10 reps w/ Bar x 2 sets
5 reps at 95lbs x 1 set

WS- 3 reps at 105lb
3 reps at 115lb
3 reps at 125lb
3 reps at 135lb
3 reps at 145lb

Back Squats

1 x 20 reps at 95lbs

Met Con 8 minute AMRAP

3 Deadlifts at 135lbs
2 Power Cleans at 135lbs
1 Push Press at 135lbs
400m Run

4 complete Rounds

Gymnastics

Handstand practice
1 Push Press
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Old 03-03-2009, 08:28 PM   #6
Murray Birch
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Re: Scotts CFSB Log

Solid first few days Scott, I like the "SWAT Cindy." I could see that being a video on the mainpage one day.
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Old 03-04-2009, 07:23 PM   #7
Scott Lowther
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Re: Scotts CFSB Log

3/4/09

Unintentional Rest Day

Last night on Front Squat night, my wife decided to come and workout with me. After I finished my WOD, I was helping her change plates on her bar and dropped a 15lb plate on my left big toe. Well, my toe swelled up with a large pool of blood under the nail that had to be drained today.

Murray,

Thanks for the post. I am really enjoying the CFSB routine so far. I am starting with conservative poundage so I can get my form and technique down. Squats have always been my weakness. Also, we took some pics of "SWAT Cindy" at the box. We are thinking of submitting it to the main page.
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Old 03-04-2009, 11:32 PM   #8
Harley Jennings
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Re: Scotts CFSB Log

Scott,

Your swat workout looks motivating! You should def get the pic submitted so we can see you up front man! Keep up the great work!
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Old 03-05-2009, 11:24 AM   #9
Scott Lowther
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Re: Scotts CFSB Log

3/5/09

Overhead Press

WU- 45lb x 10 reps x 2 sets
70lb x 5 reps x 1 set

WS- 115 lbs x 3
120 lbs x 3
120 lbs x 3
125 lbs x 3
125 lbs x 3

Weighted Dead Hang Pull Ups

WS- 15lbs x 3
20lbs x 3
25lbs x 3
30lbs x 3
35lbs x 3

Met Con 5 Rounds

250m Row
225lb Deadlifts x 5

9 min. 15 sec.
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Old 03-05-2009, 01:18 PM   #10
Marcus Allen
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Re: Scotts CFSB Log

Nice work Scott- Good to see another CFSB convert.
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