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Old 02-04-2014, 12:37 PM   #1
Price Goosby
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Price's PR Palace

+1 Alliteration!

I've been crossfiting for just over a month now, most of my WODs are usually a mixture of Main site, Mayhem, and Verve posts, but I'll make up my own thing if need be. I do everything out of a globo gym, but the since I'm there nearly every day and a couple of the trainers do crossfit, they don't mind if a bang a plate or two around.

Current Stats: Age 27, Weight 225, Height 6'

I guess we'll start off with yesterday's work.

Warm up:
20 sit ups
400m row
x2

3x Power Cleans EMOM for 10 Min
First 5 min 135#
Second 5 min 155#

Practice Snatch form with just the bar

Stretch

"Abbate"

1 Mile Run
21 Clean & Jerk 145#
1/2 Mile Run
21 Clean & Jerk 145#
1 Mile Run

49:20

Last edited by Price Goosby : 02-04-2014 at 01:01 PM. Reason: Additional information
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Old 02-04-2014, 05:08 PM   #2
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Re: Price's PR Palace

Didn't have time for much today due to the incoming 3rd storm of the century.

10 minutes on the stationary bike

Stretch

5 minutes of pull ups

Squat cleans 10-10-10-10
95-115-135-145
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Old 02-07-2014, 05:00 PM   #3
Price Goosby
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Re: Price's PR Palace

Run .5 miles
30 sit ups
30 mountain climbers
30 leg raises
30 sec plank
Run .5 miles

Stretch

6x3 Back squat 205#

3 Rounds
10 Power clean 135#
10 Burpees

Practiced handstands (still trying to do at least one full range of motion HSPU by the end of this year) for another 10 minutes leaving my wrists shot for the night.

Last edited by Price Goosby : 02-07-2014 at 05:02 PM.
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Old 02-09-2014, 06:46 AM   #4
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Re: Price's PR Palace

After a month of practicing form I was finally able to hit some nice squat snatches. Still recovering from a cold so it felt like it was 100 degrees at the gym.

400m Row
Stretch

Squat snatch
5x5 @ 65
3x5 @ 75
3x5 @ 85
2x5 @ 95
1x5 @ 105 (PR)

3 Rounds
10 box jumps (24 inch)
10 push ups

3x10 box jumps (36 inch)
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Old 02-10-2014, 05:08 PM   #5
Price Goosby
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Re: Price's PR Palace

Practiced some power snatches for around 10 minutes @ 95 and a quick row of 400m to get the blood going.

5K Run 30:48
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Old 02-12-2014, 05:29 PM   #6
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Re: Price's PR Palace

1 mile run warm up
Stretch

10 burpees
15 crunches
15 hanging leg raises
.5 mile run

Close grip bench press 10-10-10 155#

5 Rounds
10 Power cleans 155#
10 burpees
(3 minute rest between rounds)

10 Pistol squats (5 each leg) Starting to get pretty good at these, 2 months ago I could barely get one in on either leg.
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Old 02-14-2014, 03:15 PM   #7
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Re: Price's PR Palace

400m Row
Stretch

400m Run
20 Burpees
400m Run
x3

Find 1 Rep max
Back squat:
2x135
2x225
2x235
1x245 (PR)

Shoulder Press
2x95
2x105
1x115

Deadlift
5x135
5x225
2x275
2x315
1x325
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Old 02-16-2014, 06:40 AM   #8
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Re: Price's PR Palace

These winter storms are killing me. Luckily the roads were finally clear enough to get a good session in.

.25 mile run
20 back extensions
stretch

4 Rounds
15 Power snatches 95#
15 Toe to bars

6x5 Back squat 185#
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Old 02-17-2014, 04:48 PM   #9
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Re: Price's PR Palace

30 Wall balls (20lbs)
400m Row
x4

3 Rounds of 3x5 Bench press
135-155-175

My gym has apparently decided to go all out for all 10 of us who do crossfit and are shipping in tons of rouge equipment to use. They just brought in boxes and should have med balls in the next day or so. Beyond excited.
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Old 02-19-2014, 06:45 PM   #10
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Re: Price's PR Palace

Ten Sets (For time)
250m Row
10 Burpees
1 Minute rest

32:41

10x5 Pull ups (30 sec rest between sets)
I alternated between kipping and strict. Starting to really get the hang on the kip now, but my strict need a ton of work. I'm going to focus on doing pull ups 2 times a week if possible.
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