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Old 07-25-2008, 02:53 PM   #31
Patrick Westfall
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Re: Patrick Westfall's Workout Log

Friday, July 25th, 2008

In honor of "Jeremy"


Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

Total Time: 9:29
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Old 07-28-2008, 03:37 PM   #32
Patrick Westfall
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Re: Patrick Westfall's Workout Log

Monday, July 28th, 2008

"CrossFit Total"

Back squat, 1 rep (365, up from 345)
Shoulder Press, 1 rep (175, up from 165)
Deadlift, 1 rep (355, up from 315)

Total: 895, up from 825.
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Last edited by Patrick Westfall : 07-28-2008 at 03:40 PM.
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Old 08-11-2008, 01:40 PM   #33
Patrick Westfall
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Re: Patrick Westfall's Workout Log

Monday, August 11th, 2008

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups (changed to 25)

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups (changed to 25)

50 GHD Sit-ups (changed to 30)
50 Hip & Back Extensions (changed to 30)
95 pound Thrusters, 10 reps
20 Pull-ups

Total Time: 21:00

Been off for aprox. 10 days due to a short vacation and then training the following week. Was able to squeeze in a run and 100 push/squat/situp in my hotel room and the sad excuse they call an excersize room. Instead I ran around Ft. Dodge, IA. Scary enough the way it is let around run around that town and not being armed (had no place to strap my weapon to)
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Old 08-13-2008, 02:52 PM   #34
Patrick Westfall
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Re: Patrick Westfall's Workout Log

Wednesday, August 13th, 2008

Back squat, 1 rep (365#, same)
Shoulder Press, 1 rep (175#, same)
Deadlift, 1 rep (365#, +10)

Crossfit Total: 905, up from 895 on 7.28.2008
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Old 08-13-2008, 03:00 PM   #35
Brad Rasmussen
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Re: Patrick Westfall's Workout Log

yea Buddy, light weight Baby. Wooooooooooooooooo!!!!!!
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Old 08-14-2008, 04:00 PM   #36
Patrick Westfall
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Re: Patrick Westfall's Workout Log

Thursday, August 14th, 2008

Three rounds for time of:
50 Jump rope, double unders (subbed tuck jumps)
50 Hip Extensions (subbed good mornings)
50 GHD Sit-ups

Total Time: 10.50!
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Old 08-18-2008, 01:43 PM   #37
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Re: Patrick Westfall's Workout Log

8-15-2008

scaled down workout...
40, 30, 20 and then 10 of pullups and dips.
Total time about 30 minutes
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Old 08-18-2008, 01:45 PM   #38
Patrick Westfall
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Re: Patrick Westfall's Workout Log

Monday, August 18th, 2008

yesterday was an additional rest day.

Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

pull-ups: 50 reps
push-ups: 94 reps
sit-ups: 93 reps
squats: 150 reps
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Total: 389 reps

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Old 08-20-2008, 08:56 AM   #39
Patrick Westfall
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Re: Patrick Westfall's Workout Log

Tuesday, August 19th, 2008

Deadlift 1-1-1-1-1-1
315
335
355
355
315
315

I can't seem to get over the 355 mark. I don't think it is the weight but more of a grip problem. I will have to get some straps to aid myself in that. Skipped the last set however because I did not want to risk an injury to my back...started to hurt a little so I shut 'er down.
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Old 08-23-2008, 10:00 AM   #40
Patrick Westfall
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Re: Patrick Westfall's Workout Log

Saturday, August 23rd, 2008

For time:
Run 800 meters
75 pound Shoulder press, 21 reps
Run 800 meters
75 pound Push press, 21 reps
Run 800 meters
75 pound Push Jerk, 21 reps


Total Time: 14:08
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