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Old 08-28-2009, 01:01 PM   #21
Cory Phifer
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Re: CrossFit 3P Log. No, we're no an affiliate!

Quote:
Originally Posted by Brady Herrin View Post
Hey Loser!!! You didn't take a rest day

Every was great today:

OHS 3-3-3-3-3

Cory blew me away with some good weight. These were his first OH squats.

45-55-65-75-95

Bryan has great form. He was able to bring his hands in much closer than me and keep good form. Definitely has some good flexibility and potential there!

45-65-65-65-65

I'm just happy my form is getting to where I'm close to 3 digits. PR for me

65-85-95-85-95

My first set of 95 didn't feel right. I don't know what the problem was. I backed down to 85 for a set and then my last set felt great.
thanks brady....everyones encourgement works soo much better for me rather than negative reinforcement......good week you guys!!

Gods strength and glory not ours
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Old 08-29-2009, 08:06 AM   #22
Brady Herrin
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Re: CrossFit 3P Log. No, we're no an affiliate!

What a BEAUTIFUL day at the warehouse today.

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

Cory -
3 Rounds for time:
15lb snatch x 10
400m run

12:11

Nik -
As RXd

22:22

Brady
80lb snatch
400m run

20:29

Bryan couldn't get away today, but he said he'd try to get in something at home.

Everyone pushed really hard today. Great work!!!
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Old 08-31-2009, 12:38 PM   #23
Brady Herrin
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Re: CrossFit 3P Log. No, we're no an affiliate!

Had a decent day in the Warehouse today.

Nik did his weighted pullups yesterday, I think he got over 100.

Bryan and Cory did sets of 5-5-5-5-5 assisted pullups today.

I did 1-1-1-1-1-1-1 weighted with 35-40-45-45-45-45-50.
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Old 08-31-2009, 01:01 PM   #24
Nik Nichols
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Re: CrossFit 3P Log. No, we're no an affiliate!

Quote:
Originally Posted by Brady Herrin View Post
Had a decent day in the Warehouse today.

Nik did his weighted pullups yesterday, I think he got over 100.

Bryan and Cory did sets of 5-5-5-5-5 assisted pullups today.

I did 1-1-1-1-1-1-1 weighted with 35-40-45-45-45-45-50.
So you noticed I snuck in that extra 5lbs on you? Good work on the 50lbs It was good to see the guys attack a weekness the way they did!!
How long did it take you to start pulling pullups in regular practice?

I didn't get over 100, got it 100even.
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Old 09-01-2009, 11:59 AM   #25
Brady Herrin
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Re: CrossFit 3P Log. No, we're no an affiliate!

Well, well, well. They really hit us hard today.

9-1-2009

Fran Goes Running aka Fran Gone Bad

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

Brady - 23:51. I was really happy with my mile. I saw the timer on my way to the thrusters. I had a 7:25 mile. That's exciting for me. Thrusters were hard.

Nik - 22:39

Bryan and Cory scaled back a bit, but still got a brutal workout. Runs were 800, 400, 200. With 15, 12, 9 on the other parts.

Bryan - 2 x 12lb dumbell thrusters and jumping pullups - 12:36

Cory - 25lb thrusters and body rows on the rings - 13:33

Bryan was cool enough to pace me on my last run. Helped me out a lot.

Also, Nik and I managed to end up doing a 200m sprint after, just for kicks. Nik was 34 seconds, I was 30:43. Fun times. My glutes hate me.

Support systems are great. Every day at noon we get together, warm up, pray, and get to work. Having 3 other people there to push you really gets you motivated to push yourself. I'm really happy that everyone is sticking with it.
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Old 09-03-2009, 04:25 AM   #26
Brady Herrin
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Wow, I'm thrilled with how our crew took on Elizabeth. Great work for everyone involved.

Nik - As RXd. 17 minutes flat. That's an improvement from his previous time of 25:17. Nothing more to say except incredible progress!

Brady - Not to toot my own horn, but previously I did 12:45 with 85lbs and bar dips. This time I pulled 115 and ring dips at 13:32. A little slower, but closer to RXd. I was happy, especially seeing that squat cleans are my least favorite movement.

Cory - Cory is new to the clean movement, so I was really proud watching him go through it. When he would really concentrate on the form, he would get a really "clean" clean. I believe he was 8:29 with 55lbs and bench dips. Great job!!!

Bryan - Performance of the day. I was blown away. Bryan had some clean experience from football, and I think it came back to him. He pounded through the cleans at 65lbs and did bench dips. 7:30 on the button! It was inspiring!!!

Great work to everyone!
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Old 09-04-2009, 08:16 AM   #27
Brady Herrin
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Re: CrossFit 3P Log. No, we're no an affiliate!

After a few heavy leg days, the 5k was a cherry on top of the pain sundae!!!

Brady - 27:25

Nik - 26:04

Bryan - 3k 22:49

Cory is going to run today. I'll post when I have a distance and time for him.
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Old 09-09-2009, 01:23 PM   #28
Brady Herrin
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Re: CrossFit 3P Log. No, we're no an affiliate!

Goooooooood morning CrossFit!

Another good couple days around here.

Tuesday:

CrossFit Total:

Nik and I did our on Monday. Cory and Bryan caught up yesterday.

Cory:

Back Squat: 275
Shoulder Press: 135
Deadlift: 348
Total: 758

Bryan:

Back Squat: 265
Shoulder Press: 155
Deadlift: 325
Total: 745

These guys are animals!

Hit it hard today with the Lunge/Box Jump/Pullup Madness

Nik - 4x Lunges with 35s, 26 inch box jumps, 30lb weighted ring pullups - 23:10
Brady - 4x Lunges with 30s, 26 inch box jumps, kipping pullups - 23:34
Cory - 3x Lunges with 20s on rounds 1&2, 12 inch box jumps, body rows - 15:05
Bryan - 3x Lunges, 12 inch box jumps, jumping pullups - 14:55

Then, Cory did about 800m of jogging and some jump rope. Bryan did another set of lunges, 10 26 inch box jumps, and a few more jumping pullups.

Great work, everyone!
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Old 09-22-2009, 11:47 AM   #29
Brady Herrin
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Re: CrossFit 3P Log. No, we're no an affiliate!

Hey Guys!

Don't give up on us! We're still all working out, we've just been bad about posting.

Cory and I were both sick last week, but Nik and Bryan kept at it. Everyone is 100% this week and back at it.
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Old 09-22-2009, 02:01 PM   #30
Bryan Herrin
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Re: CrossFit 3P Log. No, we're no an affiliate!

Starting week 4. It has been a good run with no injuries this time.

9/22 WOD: Deadlift - 295/305/315/325/330/340/340
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