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Old 09-22-2010, 11:39 AM   #31
Ted Apollo
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Re: thegetinshapedude's wod log

9/22 -
9am
strength (squat/press/pullups)

box squats - 5 x 2 (#135,#185,#225, #275,#275)
push press - 4x1 (#135,#185,#225,*#225) *failure
pull ups - 3 x 3 (bw-140, bw-110, *bw-80) *2 reps

situps - 1 x 25


rowing
distance = 500m

time = 1:47
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Old 09-23-2010, 09:16 AM   #32
Nancy Cohen
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Re: thegetinshapedude's wod log

Nice row time!
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Old 09-23-2010, 10:22 AM   #33
Ted Apollo
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Re: thegetinshapedude's wod log

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Originally Posted by Nancy Cohen View Post
Nice row time!

thanks nancy! its only 4 seconds off my pr so i am pretty excited that my overall fitness hasn't suffered too bad over the last 6 months
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Old 09-23-2010, 10:23 AM   #34
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Re: thegetinshapedude's wod log

9/23 -
Bike (TT)
distance = 6.5 miles (phs)
time = 24:37pr


back tightened up a little bit again but not as bad as the last phs trip.
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Old 09-24-2010, 11:50 AM   #35
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Re: thegetinshapedude's wod log

9/24 -
9am
strength (squat/press/pullups)

ME squat - 3 x 3, 3 x 3 (#135, #225, #315,#335,#335,#335)
DE push press - 8 x 2 (#135)
pull ups - 3 x 5 (bw-170, bw-140, bw-110)


metcon
3 rounds for time:

12 bw squats
9 sit ups
6 hang power cleans #95

time = 3:32



probably should have either done 5 rounds for the metcon and/or up'd reps per round. i pushed 100% & wasn't gassed.
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Old 09-25-2010, 10:46 AM   #36
Ted Apollo
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Re: thegetinshapedude's wod log

9/25 -
Bike (repeats)

distance = 2 x 2.5 miles (gv)

times = 9:45, *10:29 (*had to stop @ a light for :30 to :45 seconds)
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Old 09-25-2010, 07:02 PM   #37
Ted Apollo
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Re: thegetinshapedude's wod log

9/25 -(cont.)
6pm
Run (tabata 8x20/10)
distance = 800m (est.)


definitely pushed harder & went farther today.
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Old 09-25-2010, 07:21 PM   #38
Carl Amolat
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Re: thegetinshapedude's wod log

Pretty cool that you've busted out a PR for yourself running in Tabatas. Pheww those are harder than they look..
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Old 09-25-2010, 07:43 PM   #39
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Re: thegetinshapedude's wod log

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Originally Posted by Carl Amolat View Post
Pretty cool that you've busted out a PR for yourself running in Tabatas. Pheww those are harder than they look..

yeah tabatas kick my butt. we did a month long 'tabata everything' challenge once where you pick 3 different exercises to do in the tabata protocol over the course of the week. good stuff!
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Old 09-25-2010, 08:36 PM   #40
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Re: thegetinshapedude's wod log

Tabata swimming is no joke either.
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