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Old 03-10-2009, 06:47 AM   #11
Greg Light
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Re: Confessions of a 200 lb Marathoner

3.09.09

5 mile run

Kept at a 7:00 / mile pace, took breaks and walked for a few minutes whenever necessary.

5.02 miles, 35:09. Probably took 5 or 6 breaks.

Used my new Garmin Forerunner 305. Pretty sweet product!
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Old 03-11-2009, 06:38 AM   #12
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Re: Confessions of a 200 lb Marathoner

3.10.09

Jackie

1000m row
50 45lb thrusters
30 pullups

8:36

I felt really good. I thought it would be a lot faster.

Row was done in 3:23
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Old 03-12-2009, 06:45 AM   #13
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Re: Confessions of a 200 lb Marathoner

3.11.09

Crossfit Total

Squat
325
335
350 fail

Press
155
165 fail
160

Deadlift
395
420 PR

Total - 915 PR by 150!!! with a deadlift PR thrown in for good measure.
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Old 03-12-2009, 10:38 AM   #14
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Re: Confessions of a 200 lb Marathoner

3.12.09

3k Row - 10:50

Then DB Bench

5x
60
70
85
95
110
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Old 03-14-2009, 06:12 PM   #15
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Re: Confessions of a 200 lb Marathoner

3.14.09

Lots of volume today

Front Squat

5x
45
95
115
135
155
185
185
185

1 round of fight gone bad

Can't remember what the breakout was and I dont feel like going to look at my whiteboard to see, but the total was 121

Then I ran to the track 2.9 miles

Then 4x
400m run
2 minute rest

400 times were
1:27
1:23
1:23
1:24

Then ran home another 2.9

I'm beat
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Old 03-17-2009, 06:47 AM   #16
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Re: Confessions of a 200 lb Marathoner

3.16.09

5 mile run - 35:50

Broken into the following distances with a minute rest in between

.25
.25
.50
.50
1.0
1.0
.50
.50
.25
.25

Then

Snatch
5x
45
65
75
95
115

Hang Squat Clean
5x
65
75
95
115
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Old 03-17-2009, 01:19 PM   #17
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Re: Confessions of a 200 lb Marathoner

3.17.09

5k - outside finally

21:56

Weight 194.9

Felt slow. I'm not in running shape
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Old 03-18-2009, 11:24 AM   #18
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Re: Confessions of a 200 lb Marathoner

3.18.09

Run 1 mile, rest 1 minute, Run 1 mile

6:32
6:48

Then

Weight Pull up / Dip

10 BW / 10 BW
8 +15 / 8 +15
6 +30 / 6 +30
4 +45 / 4 +45
2 +60 / 2 +60
1 +80 / 4 +80

The heavy weighed dips felt really good.
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Old 03-20-2009, 06:17 AM   #19
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Re: Confessions of a 200 lb Marathoner

3.19.09

500m row

1:28.4 PR by 6 seconds. Felt like I was going to die after

DE squats
185x2 every 30 seconds for 5 minutes

Clean + Split Jerk
95x5
115x3
135x1
155x1
165x1
175x1
185x1 fail on the jerk
185x1 fail on the jerk
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Old 03-21-2009, 03:13 PM   #20
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Re: Confessions of a 200 lb Marathoner

3.20.09

Didn't have a lot of time, so I went out and did 5 400s (on the street measured with my forerunner).

1st - 1:09 PR (flat)
2nd - 1:29 (way uphill)
3rd - 1:22 (slight downhill)
4th - 1:24 (slight uphill)
5th - 1:02 (way downhill) won't consider a PR

Then OHS

5x
45
65
75
85
95
95
115
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