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Old 07-18-2008, 04:45 AM   #21
Martin R. Smith
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Join Date: Apr 2008
Location: Calgary  Alberta
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Friday 080718

FRIDAY 080718

Weighted pull-ups 1-1-1-1-1-1-1 reps

Body weight 188# fully clothed
115#, 115#, 105#, 105#, 95#, 95#, 95#
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Old 07-20-2008, 02:35 PM   #22
Martin R. Smith
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Sunday 080720

SUNDAY 080720

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

27:19
I had 2 breaks: 5 min break after 50 box jumps to talk powerlifter and a 15 min break to go pick up my mother in-law who overheated. I stopped the clock for both of those, so it's hard to say how much longer it would have taken.
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Old 07-24-2008, 04:26 AM   #23
Martin R. Smith
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Thursday 080724

THURSDAY 080724

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Rx'd: 9:05
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Old 07-24-2008, 04:29 AM   #24
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Tuesday 080722

TUESDAY 080722

Push jerk 3-3-3-3-3 reps

155#, 165#, 165#, 155#, 155#
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Old 07-24-2008, 04:31 AM   #25
Martin R. Smith
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Monday 080721

MONDAY 080721

Row 2k

No rowing machine, so I did cable pulls with 30# for 10 min and rode the bike for 15 min.
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Old 07-25-2008, 04:17 AM   #26
Martin R. Smith
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Friday 080725

FRIDAY 080725

In honor of "Jeremy"

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

Rx'd: 10:30
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Old 07-26-2008, 06:53 PM   #27
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Saturday 080726

SATURDAY 080726

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

21:23
Used a treadmill for the run
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Old 07-28-2008, 08:26 PM   #28
Martin R. Smith
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Monday 080728

MONDAY 080728

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Back squat: 250# (F260#)
Shoulder Press: 160# PR
Deadlift: 300# PR (F310#)
Total: 710#
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Old 07-29-2008, 07:00 AM   #29
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Tuesday 080729

Tuesday 080729
"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Rx'd: 11:22 (Used treadmill for 400m runs)
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Old 07-30-2008, 09:08 PM   #30
Martin R. Smith
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Wednesday 080730

WEDNESDAY 080730

Run 15 K

5k: 26:36
Not bad for the first time in 10 yrs to run. Knees have been bad, but PT fixed them so I can get back into running.
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