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Old 07-26-2010, 06:07 PM   #1
Carlos Vera
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Location: Guayaquil  Ecuador
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A log from inside a tire.

Here is my log... I just started CFWF program today so yeah..

Aboud me: 16 year old ecuadorian guy, I've been active since I remember, but never really fit. My relationship with crossfit started 4 months ago and i havent looked back since.
136 lb s 5.5ft my goals are performance, performance, and performance :and weight gain. That is why I started with CFWF

Monday 26th: 3x5 Low bar back squats @ 120 lbs. I was struggling with 145 so i lowered it.. I'll get it someday
3x5 Press @ 95 I was giving a hard time on my wrists by bending them.. Straightened it out and did last set easily
3xMax Pullups sets of 15-10-15. I have to work towards weighted ones

Thats it for today... Only my lower back is sore... Not in pain but worked out.. Looking forward for tomorrow
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Old 07-27-2010, 06:30 PM   #2
Carlos Vera
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Re: A log from inside a tire.

Day 2
3x5 Cleans @125lbs- I felt great about this one. Great tecnique
15.12.9
HSPU
Paralels Dips
Push Ups

My arms definetly need a break
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Old 07-28-2010, 06:37 PM   #3
Carlos Vera
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Re: A log from inside a tire.

today was supposed to be rest day... screw that

6m rope jump
5 rounds for time
10 ring rows
10 kb swings @ 1.5 poods
farmer´s walk 40m 110 lbs
walking lounges 20m
backward walking lounges 20m
22:20

Nothing too complicated.. great time on the gym´s leaderboards.. tomorrow back to CFWF routine
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Old 07-31-2010, 02:38 PM   #4
Carlos Vera
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Re: A log from inside a tire.

Thursday
3x5 Bench press @ 95lbs
3x5 back squats @ 130 lbs
Friday
1x5 Deadlift @ 205lbs
5 rounds for time of
5 push press
5 back squats
5 hang clean
5 front squat
(at 65lbs)
10kb swings 1.5pood
10 burpees
200m C2 Rower
27 minutes
weekend is going through with alot of rest.. back to work on monday!
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Old 08-02-2010, 06:42 PM   #5
Carlos Vera
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Re: A log from inside a tire.

3x5 back squats@ 135lbs
3x5 press @ 100lbs
3x5 pullups 10-15-15
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Old 08-05-2010, 06:03 AM   #6
Carlos Vera
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Re: A log from inside a tire.

tuesday
3x5 Power Cleans @125lbs
21-15-9
1.5pood lb swings
box jumps
5 :59
Thursday
75 box jumps
75 abmat situps
75 wall ball cleans
75 ab mat situps
75 pushups
75 a mat situps
(Affiliate wod)
22:12
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Old 08-11-2010, 01:18 PM   #7
Carlos Vera
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Re: A log from inside a tire.

Monday:

3x5 Squats 135lbs
3x5 Press 105lbs
10-10-10 Deadhang pullups

Tuesday:

3x5 Power Cleans 125lbs

400m run
21-15-9
Pushups
Superman
Pullups

400m run

9m 12 secs
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Old 08-12-2010, 07:41 AM   #8
Carlos Vera
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Re: A log from inside a tire.

The decks of EVIL!

Hearts= Pullups
Spade= Pushups
Diamonds= Air Squats
Flower(No idea how that set is called in english)= Situps
J,Q,K= 5 20pound Wall Balls
Aces= 75 walking lounges
Joker= 400m Run
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Old 08-13-2010, 10:19 AM   #9
Carlos Vera
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Re: A log from inside a tire.

Thursday: Soccer 2 hours match non stop, i couldn´t get to the gym to do my programing so that was yesterday´s WOD

Friday: Holiday (Not able to go the gym again)

WoD: Death by pullups
Death by Pullups
With a continuously running clock do
one pullup
the first minute, 2 pullups the
second minute, 3 pullups the third
minute...continuing as long as you are
able. Use as many sets each minute as
needed.

Time: 15 minutes
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15= 120 Pullups

Portable pullup bars SUCK i want to get back to my gym QQ
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Old 08-17-2010, 05:11 AM   #10
Carlos Vera
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Re: A log from inside a tire.

Monday:

140lb back squat 3x5
95lb Press (I realized I was doing more of a push press than actuall pressing, so scaled back the weight a bit)
5-5-5 Dead-Hang pullups + 18lb KB

Metcon

1 Minute work, 30 seconds rest of:
C2 Rowing
Pullups
Knees to Elbows
Box Jumps
Deadhang (that´s hard for a minute!)
Situps
Thrusters
Ring rows
KB Swings
GHD Situps
Lateral Jumps
Burpees
Wall Balls
After all that´s done: 1 mile run

I´m taking my rest day today. Going to the hospital to scrub into a knee replacement surgery. going to be interesting

on a side note.. first full ROM HSPU achieved yesterday !
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