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Old 04-14-2008, 01:01 PM   #1
Randal Setzler
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Randal's log (the Acrobatic Yogi Crossfitter)

I turned 28 on April 10th and I was forced to look back and to see where I am, where I was, and where I want to be. Hopefully by starting this training log I will come closer to my goals through forced consistency lol, & constructive feedback/advice.

28/m/145lbs

Did a kettlebell workout on my birthday

10 KB swings 16kg
10 box jumps
10 KB uppercuts (figure 8 through legs with a hook to change directions on each)
10 box jumps
10 KB around the body
10 box jumps
10 KB flips (used a 13lb since it was my first time to use flips in a WOD)
10 box jumps

4 rounds
time 14:32
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Old 04-14-2008, 01:06 PM   #2
Randal Setzler
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Re: Randal's log (the Acrobatic Yogi Crossfitter)

4/14/08


as many rounds in 20 min.

10 renegade rows using 16kg KBs (pushup -left arm back-pushup- right arm back counts as 1)
20 overhead lunges using same KB (10 each arm)
10 KB cleans from ground using (16kg in each arm)

6 rounds completed
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Old 04-14-2008, 08:53 PM   #3
Sarena Kopciel
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Re: Randal's log (the Acrobatic Yogi Crossfitter)

Well, hope your bday month is awesome!!
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Old 04-17-2008, 12:41 PM   #4
Randal Setzler
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Re: Randal's log (the Acrobatic Yogi Crossfitter)

Thank you Sarena!...and I hope that slice of cake is zoned lol...


4/17/08

15 KB deadlift 16kg in each arm
15 KB split jerks (2 rounds w/16kg 2 rounds 12kg)
15 kick up into handstands
15 med. ball slam w/jump (1rd 18lb, 1rd 16lb, 2rds 8lb)

4rounds
time 16:02

Last edited by Randal Setzler : 04-17-2008 at 12:45 PM.
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Old 04-21-2008, 09:35 AM   #5
Randal Setzler
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Re: Randal's log (the Acrobatic Yogi Crossfitter)

4/19/08

25 thrusters (45lb bar only)
20 pull ups
15 KB swings (16kg)
10 box jumps
800meter run
10 box jumps
15 KB swings (16kg)
20 pull ups
25 thrusters (45lb bar only)

time 6:59
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Old 04-21-2008, 09:43 AM   #6
Randal Setzler
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Re: Randal's log (the Acrobatic Yogi Crossfitter)

Workout video highlight from our 3rd challenge in CrossFit Central's Fittest Games Challenge.

this workout took place on Arpril 5th


100 med. ball situp throws
50 KB swings @16kg
1 mile run
100 med. ball situp throws
50 KB swings @16kg

time 23.33
(I am a little dissapointed with my performance that day...)


http://youtube.com/watch?v=q53MqqK8xhc
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Old 04-28-2008, 09:09 AM   #7
Randal Setzler
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Re: Randal's log (the Acrobatic Yogi Crossfitter)

4/22/08

Worked out at a CrossFit Bootcamp as a change of my norm.

20 pull ups
30 dips on park bench
20 med ball slams
10 windmills
run entire parking lot (size unknown)
20 pull ups
30 dips on park bench
20 med ball slams
10 windmills

time- forgot to log it...can't remember or even give a good guess.

med. ball circuts afterwards
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Old 04-28-2008, 09:10 AM   #8
Randal Setzler
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Re: Randal's log (the Acrobatic Yogi Crossfitter)

4/24/08

in & outs (feet don't touch ground)
KB flips 13lbs
push press 95lbs
21-15-9
3 muscle ups at end of each round

time-11:30

I filmed this workout and will post it soon!
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Old 04-28-2008, 09:13 AM   #9
Randal Setzler
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Re: Randal's log (the Acrobatic Yogi Crossfitter)

4/26/08

25 pull ups
25 deadlift @135lbs
25 push ups
25 box jump
25 floor wipers @135lbs
25 KB clean and press @16kg
25 pull ups

time 7:49
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Old 04-30-2008, 07:17 AM   #10
Randal Setzler
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Re: Randal's log (the Acrobatic Yogi Crossfitter)

Here's a link to a teaster vid. from the workout I did on 4/26.
http://youtube.com/watch?v=lGa0jEWyx04

FYI- I am the fella doing a pushup at the 0:20 mark
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