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Old 03-30-2010, 07:13 PM   #11
Kevin Simons
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Re: Kevin's Log

I went to the Level 1 Cert this weekend. It was presented and run very well, nothing ground breaking though. I'm not sure what I was expecting from a 2 day seminar, but they did do a good job covering the basics. I met a lot of cool people and gained some great advice about the fiscal aspects of running a gym from the affiliate owner. It was a fun weekend, even if the price tag was a little high for what I actually learned.

While there we did Tabata Squats, and I did 23 straight across for all 8 sets. They said the record was in the 30s but I just don't see how that is possible. A few hours later I did Fran in 2:23- 14 seconds off my record, but considering the slickness of the bars and that I had just done Tabatas, I wasn't too disappointed.

Tonight, I did the following:

5-4-3-2-1
387.5 Deadlift
190 Squat Clean and Jerk

6:11 PR

On 3/13 I did the same weights but with Power Clean and Jerk in 6:26. I'm pretty happy with that. I want to keep this workout under 10 minutes. I'm not sure if I'll add the set of 6 next time or increase the weight. Since I'll be doing high volume with Linda I will probably increase weight to 400 and 195. A good goal for this workout would be 450 and 225 under 10 min.
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m 23 5'7" 192 lbs. Angie 9:13, Grace @ 225lbs 4:15, Elizabeth 3:40, Fran 2:09, King Kong 2:11, Back Squat 505, Deadlift 505, Press 235, C+J 325, Snatch 255. Log | YouTube
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Old 03-31-2010, 11:15 AM   #12
Kevin Simons
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Re: Kevin's Log

Shoulder Press this AM

(Compared to 3/20)
170x5 (+5)
175x5 (+5)
180x5 (+5) PR!

Felt solid. 5 pounds heavier all around and the bar speed was faster than last time too. 185x5 next time shouldn't be a problem.

Sled Drag with a short metcon this afternoon.
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m 23 5'7" 192 lbs. Angie 9:13, Grace @ 225lbs 4:15, Elizabeth 3:40, Fran 2:09, King Kong 2:11, Back Squat 505, Deadlift 505, Press 235, C+J 325, Snatch 255. Log | YouTube
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Old 03-31-2010, 04:28 PM   #13
Kevin Simons
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Re: Kevin's Log

Heavy sled (tire) drags earlier this afternoon. 60 yards x 8 with about 5 minutes rest between trips.

Big tire + 90, 100, 90, 90, 90, 90, 100, 115

That was HARD by the end of each trip. I have to start pulling the tire more. Great workout and I remember how much my squat jumped up last year when I was doing this all the time.

Metcon this evening.
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m 23 5'7" 192 lbs. Angie 9:13, Grace @ 225lbs 4:15, Elizabeth 3:40, Fran 2:09, King Kong 2:11, Back Squat 505, Deadlift 505, Press 235, C+J 325, Snatch 255. Log | YouTube
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Old 03-31-2010, 06:38 PM   #14
Kevin Simons
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Re: Kevin's Log

10 Minutes AMRAP
-5 burpees
-10 2pd KBS
-15 box jumps

8 Rounds

My adjustable kettlebell only goes up to 30kg and can't go overhead so I was limited to Russian (eye-level) swings with a slightly reduced weight. The legs are smoked. Good day! Maybe a little gymnastics work this evening if I feel up to it.

I'll post a YouTube link when the video is uploaded.
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m 23 5'7" 192 lbs. Angie 9:13, Grace @ 225lbs 4:15, Elizabeth 3:40, Fran 2:09, King Kong 2:11, Back Squat 505, Deadlift 505, Press 235, C+J 325, Snatch 255. Log | YouTube
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Old 03-31-2010, 11:07 PM   #15
Kevin Simons
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Re: Kevin's Log

Today's metcon.

http://www.youtube.com/watch?v=lFjMglq3mxU (wfs)
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m 23 5'7" 192 lbs. Angie 9:13, Grace @ 225lbs 4:15, Elizabeth 3:40, Fran 2:09, King Kong 2:11, Back Squat 505, Deadlift 505, Press 235, C+J 325, Snatch 255. Log | YouTube
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Old 04-01-2010, 09:51 AM   #16
Kevin Simons
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Re: Kevin's Log

Long tire drag this morning in a fasted state besides some coffee and BCAAs. About 2.25 miles with no weight in the tire- 47:11. This is about the same time as last summer when I did this all the time. My heart rate wasn't nearly as high though. Instead I was limited by local endurance of the tibialis anterior. That ish HURT. I'm guessing it will improve quickly though, and then I will be able to get a great metcon effect from it. I want to do this workout about twice a week. Doing it after fasting got me LEAN last summer.

Either running or rowing intervals this afternoon.
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m 23 5'7" 192 lbs. Angie 9:13, Grace @ 225lbs 4:15, Elizabeth 3:40, Fran 2:09, King Kong 2:11, Back Squat 505, Deadlift 505, Press 235, C+J 325, Snatch 255. Log | YouTube
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Old 04-01-2010, 02:57 PM   #17
Jacob Israel Briskin
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Re: Kevin's Log

Hey Kevin just out of curiosity, what was your background before CF? You seem to be able to handle a lot of volume and make insane progress...
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Old 04-01-2010, 03:10 PM   #18
Kevin Simons
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Re: Kevin's Log

Gymnastics from 12-18 helped a lot. As a 130lb freshman I benched 185 for 6 reps my first time under the bar. I started lifting weights in high school, but I wouldn't say I really started training until college. The last few years before CF I did a bodybuilding type of split but always concerned myself more with numbers than size. I made sure I got stronger every workout, and as soon as progress stalled I immediately changed something around. A typical workout would be something like 3x5 or 5x3 squats, 3x8 heavy leg press, and high rep GHRs. I started with linear gain programs then moved to WestSide stuff working with bands and chains. So I have always worked through a variety of rep ranges with functional movements. I just never did any real metcons before finding CrossFit towards the end of last summer.That gave me a great strength base and the metcon stuff came really fast.
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m 23 5'7" 192 lbs. Angie 9:13, Grace @ 225lbs 4:15, Elizabeth 3:40, Fran 2:09, King Kong 2:11, Back Squat 505, Deadlift 505, Press 235, C+J 325, Snatch 255. Log | YouTube
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Old 04-01-2010, 03:40 PM   #19
Richard Vanmeerbeek
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Re: Kevin's Log

Awesome work Kevin. You are going to smash King Kong I believe
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Old 04-01-2010, 06:42 PM   #20
Kevin Simons
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Re: Kevin's Log

Just got done with four 400m sprint intervals with 800m jog/walks in between. I stayed between 1:10 and 1:15 each time. That was horrible. Just horrible. When I have done these in the past I was gasping for air, but this time I could just feel my legs slowing down about halfway through the lap... and then I wanted to pass out. I'm not sure how much pulling the sled this AM affected this, but I think I should switch the order up next time or do them on different days. I'm a little disappointed since I ran a 2:35 800m a few months ago before the snow. Summer is just about here though, time to get after it. I'm going to do some sprint work next week and see if I can build up that top-end speed.
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m 23 5'7" 192 lbs. Angie 9:13, Grace @ 225lbs 4:15, Elizabeth 3:40, Fran 2:09, King Kong 2:11, Back Squat 505, Deadlift 505, Press 235, C+J 325, Snatch 255. Log | YouTube
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