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Old 09-01-2011, 05:41 PM   #1
Evan Peikon
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Evan's WOD Log

stats:
height- 5'9
weight-135~
Bs-145
Fs-135
Dl-225
OHP/Pp-80/95
C&J-95
Sn-65
5k- 17:13
mile- 4:58
two mile- 10:30
800m- 2:09

goals; increased strength, work capacity, power/ improved gymnastics skills
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Old 09-01-2011, 05:44 PM   #2
Evan Peikon
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Re: Evan's WOD Log

09/01/2011

OHP:
45x3,
45x4,
45x5
505x5
65x3
70x3 (amrap)

5x250m row w/3min rest b/w sets
hit the first at 59 secs and the next 4 at 57-58 secs each
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Old 09-02-2011, 05:57 AM   #3
Evan Peikon
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Re: Evan's WOD Log

09/02/11

Fs:
65x5
80x5
90x5
110x5x3

amrap 1 (3:00)
6 pullup
8 pushup
8 squat cleans (45lbs)
score: 37 points -each rep is a point

-rest 1 min-

amrap 2 (3:00)
8 pushup
10 squat cleans(45 lbs)
score:36 points

notes: 2nd am rap was supposed to be the same as the first, but someone was using the pull-ups bar at my university gym and i didn't want to extend the rest period to wait for them.
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Old 09-03-2011, 05:48 AM   #4
Evan Peikon
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Re: Evan's WOD Log

09/03/2011

C&J
35x3
65x3x1
70x2x1
75x1x1

42-30-18 reps for time
GHD situps
DL(65lbs)
11:19

quicker than i thought it would be. deffinetley could have gone heavier on dl's.
tommorrow is a rest day, and then I'm going to dabble into some cffb for awhile bc my met con capacity is pretty high right now and i need some focus on strength.
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Old 09-04-2011, 07:46 AM   #5
Evan Peikon
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Re: Evan's WOD Log

09/04/2011

rest day- legs shot from yesterdays met con w the dl's

starting some cffb tomorrow, probably following the site wod 4 days behind bc that how it fits with my rest days (thu/sun)
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Old 09-05-2011, 05:54 AM   #6
Evan Peikon
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Re: Evan's WOD Log

09/05/2011

FS- 5,5,5,5,5 (work to arm)
45x5
65x5
85x5
95x5
105x5
115x5 (PR)

OHP
45x5
55x5
65x5
75x5x1

Chin Up
x5
15x3

6 rd:
max rep plyo pushups
20m sprint

rd1)13
2)9
3)8
4)10
5)8
6)7
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Old 09-06-2011, 05:55 AM   #7
Evan Peikon
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Re: Evan's WOD Log

09/06/2011

PC-(5x3)
45x3
65x3
75x3
85x3
95x1 (failed on second rep)

2 rds:
5 thrusters(50lbs)
5 chin ups (strict)
5 pushups
then 7rds:
5 thrusters
5 chin ups
5 pushups

finished in 14:07, took a bit but it was a pretty hard met con so I'm happy with it.
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Old 09-06-2011, 10:35 AM   #8
Evan Peikon
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Re: Evan's WOD Log

my youtube channel is up now too if you want to check out some videos: so far i only put up some old oly lifting stuff from when i was learning and some 70% snatches and c&js from a few months ago too

here the link to my channel:
http://www.youtube.com/user/epeikon?feature=mhee (wfs)

and a quick shout out to jay rhodes for pointing me in the right direction for programming !
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Old 09-07-2011, 05:50 AM   #9
Evan Peikon
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Re: Evan's WOD Log

09/07/2011

DL
45X5
95X5
135X5
155X5
175X3
185X2
205X1
215X1 (PR)

500m Row: 2:28- warm up for my met con

tabata row(20 sec on/10 off x8) for max distance:
720 meters

30 squats for time:
33 seconds

-tomorrows a rest day. planning on doing some type of active recovery, probably a 5k row.
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Old 09-08-2011, 07:48 AM   #10
Evan Peikon
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Re: Evan's WOD Log

09/08/2011

5k row:
00:27:09.7

-active recovery, took it nice and easy.
-lower back is pretty shot from yesterdays Dl's too(but it PR'ed do it all good ).
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