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Old 01-03-2010, 09:03 PM   #1
Colin O'Reardon
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Weak today strong tomorrow, the O'Reardon Log..

I've been Crossfitting since March of 2007, and I've been actively reading the message board for a few months. Now it's my turn to post some workouts.

1/1/10:
5 rounds for time
95# shoulder press x 10
24kg Kettlebell Swing 5/arm
10 tuck jumps
100m Row Sprint
15:30
-Got dominated by the shoulder presses.

1/2/10:
4 Rounds for time
10 Body Weight Back Squats (155#)
10 Pullups with 20#s
10 Ring Dips
10 Ab-wheels
16:34


1/3/10:
3 rounds (not for time):
Inverted Ring rows x 10
Ring pushups x 10
Chin-ups x 10
JC Bridge 10/leg with 40#s around the waist.
Exercise ball roll out x 10
Paleth Press 10/arm
Sled pull/push 40 yds with 180-233#s (on carpet)
Walking Lunges 20 yds with 20# dumbbells
Shoulder press 10x with 35# dumbbells

Exercised today with some co-workers, then got to pull some hose later!!
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Old 01-04-2010, 06:02 PM   #2
Colin O'Reardon
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Re: Weak today strong tomorrow, the O'Reardon Log..

1/4/10:

Colin-
Run 1530m 5:35

Filthy 50, RX: 23:38

Row 2k: 9:10

Kristin-
10-8-6-4-2
Band Pull-ups
Burpees
Jump Rope x 10
8:32
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Old 01-08-2010, 03:13 PM   #3
Colin O'Reardon
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Re: Weak today strong tomorrow, the O'Reardon Log..

1/8/10:

10 intervals of 5 Seconds on, 10 seconds off, sprint in place.

Then,

21-15-9 with a 50 yard dummy drag after each round.
Handstand Pushups
Pullups
Thrusters with a 65# Hose Dummy.

11:22

Then, 1/2 mile carry of dummy, alternating between lunges, walking, and overhead supports of the dummy.

Then, 15 Tabata Rounds of:
Toss dummy over a Jersey barrier, then jump over and do it again. Each way=1.
Maintained 3 tosses per round, and got 4 tosses approximately 5 times.

Good times.
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Old 01-09-2010, 12:32 PM   #4
Colin O'Reardon
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Re: Weak today strong tomorrow, the O'Reardon Log..

Agggh! Dominated by push presses today!

Half mile jog, dynamic work on my shoulders, elbows and wrists.

"Grace and 100 Burpees", per Crossfit HEL

5 C and Js, 135#s
50 Burpees
10 C and Js
30 Burpees
15 C and Js
20 Burpees

1st try:
5 cjs, 31 burpees, got a call.

2nd try:
Rx 17:27

No problems with cleans, I just have weak shoulders. Not too motivated today.
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Old 01-11-2010, 04:31 PM   #5
Colin O'Reardon
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Re: Weak today strong tomorrow, the O'Reardon Log..

1/10/10:
Five miles of snow shoeing.
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Old 01-13-2010, 01:40 PM   #6
Colin O'Reardon
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Re: Weak today strong tomorrow, the O'Reardon Log..

1/13/10

Sumo Deadlift Practice: 135 and 185#s.

Then...
5 rounds, moderate to high intensity with 1mins at each station
Waiter Walks with 2 20kg KBs, one up/one down, both up.
Tire flips
GHD situps
sledgehammer strikes

Felt good and kept the intensity up.
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Old 01-15-2010, 06:45 PM   #7
Colin O'Reardon
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Re: Weak today strong tomorrow, the O'Reardon Log..

I know I'll catch some flack for this, but it is a log of my workouts....

45minute video of "Insanity" by Beach Body. Worked out with some coworkers, and did a fair number of plyo/bodyweight exercises in it.

Felt guilty afterwards, so I decided to cause myself some pain with Fran.
Rx'd with an EZ-Curl Bar: 4:57. Had to break up both of the 15's. I've done way better, and need to work on my focus when I work out alone.
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Old 01-16-2010, 06:23 PM   #8
Colin O'Reardon
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Re: Weak today strong tomorrow, the O'Reardon Log..

At the gym (Crossfit HEL):

3x5 @ 115 Shoulder Press

10-7-4 Shoulder press with one minute rest between each @ 85#s

then..
As many rounds as possible in 20mins:

400m Run
30 Box Jumps
30 Wall Ball Shots, 20#, 10'

4 Rounds + 400m 20:05

Then 3 Hanging L Sit holds to failure, time unknown

Rest and drink some coffee

Then,

Climb 40 flights of stairs

Round 1:
Dynamic warm-up while going up. 20# Vest. 9:30

Round 2:
Sprint-double step two flights, slow-single step 2 flights, 20# vest. 6:45

Round 3:
Single steps 1 flight, Double the next, triple the next, rinse and repeat. 20# vest. 8:30

Round 4:
Tabata stairs. 20secs Double step sprint, 10 secs regular single step. No vest. 5:21
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Old 01-18-2010, 12:33 AM   #9
Colin O'Reardon
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Re: Weak today strong tomorrow, the O'Reardon Log..

Late Night workout with my amazing wife!!

First Workout: Every minute on the minute perform a health lift. Increase the reps by 1 per round.
Kristin (55#s): 16 rounds + 7 reps
Colin (185#s): 15 Rounds + 4 reps

Second Workout: EMOM perform a pushup. Increase the reps by 1 per round.

Kristin (regular pushups, no knees): 8 + 4
Colin (Ring pushups, double reps): 10

Beautiful way to cap off a wonderful day! Now off to bed.
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Old 01-19-2010, 08:22 AM   #10
Colin O'Reardon
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Re: Weak today strong tomorrow, the O'Reardon Log..

Workout at CFHEL:

Back Squats, low bar:
5x225
5x245
3x255 (failed on 4th rep)

Metcon:
7 Rounds for time:
5 Ring Pushups
10 Shins to bar
15 Body Squats

20# WV 8:19

Then, practiced forward rolls, both left and right sides.
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