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Old 12-14-2011, 12:42 PM   #1
Paul Landefeld
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Paul's Training at CFCC

Per Erin's orders, my training log:

Monday-
Strength-Back Squat:
5@135
5@175
5@195
5@225
5@245
5@265

Metcon-2 rounds for max reps of each movement at each 2-minute station: Back Squat, (185/135/95/65), Burpees to a plate!, Row for Calories.
Total-144

Tuesday-
Strength-Weighted Pullups:
3@BW
3@10
3@15
3@20
2@25
3@25

Metcon-Angie:
29:13

Wednesday-
Metcon-Kalsu (20 min cap)
31 Thrusters in 20 minutes
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Old 12-15-2011, 09:06 AM   #2
Paul Landefeld
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Re: Paul's Training at CFCC

Thursday
Strength - Deadlift:
5@135
5@225
5@275
5@315
2@345
5@325

Metcon -AMRAP in 8 minutes of: 20 Double Unders, Jumping Split Squats, 10 Switches
7 Rounds + 4DUs

My previous 1rm in the DL was 365. That's the first I've deadlifted "heavy" since august and the first time doing it for reps since May, before I started Crossfit. I'm dissapointed I couldn't get all 5 reps at 345 but on another day I feel like I could do it.

The metcon was fun, halfway through Erin pointed out that the rope I was using was way too short. I switched my grip to lengthen the rope and suddenly DUs got infinitely easier. Thanks coach!
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Old 12-16-2011, 04:31 PM   #3
Paul Landefeld
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Re: Paul's Training at CFCC

Friday-back sore from the high volume and probably some form problems on my DL. I got a massage yesterday for the first time ever (thanks CFCC!) and i think the knots she worked out of my back might be contributing as well. In any case, once I got warmed up all felt fine.

Strength-OHP
5@65
5@85
5@105
6@115 (glad Erin wasn't there to see my bonus rep)
4@125 (F)

Metcon - 3 rounds for time of: 250m Row, Short Loop Run.
7:08

Felt a lot faster, row went well at least.

2 days off coming as I'm out of town.
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Old 12-19-2011, 12:46 PM   #4
Paul Landefeld
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Re: Paul's Training at CFCC

2 days off over the weekend

Monday:

Strength-Back Squat
3@45
3@135
3@185
3@185
3@205
3@225
3@245
3@265

Rocking forward on the first rep in a couple of sets, need to focus on that in the future. Started off slow, hence the lower than i'd like peak.

Metcon-ack Squat @ 50% of Peak Set (5 reps), Bear Crawl 60ft., Russian Kettlebell Swing (2/1.5) 10 reps

135lbs on the squat, had to take it from the floor:
7:20
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Old 12-20-2011, 07:58 AM   #5
Paul Landefeld
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Re: Paul's Training at CFCC

Mobility last night at CFCC.

Tuesday

Strength-Weighted Pullups
3@BW
3@10
3@17.5
3@22.5
3@27.5
3@30

Metcon-“Franathon” : For 12 minutes, 3 reps, Thrusters (95/65), 3 reps, Chest to Bar Pull-up, 6 reps Thrusters, 6 reps C2B Pull-up, 9 reps Thrusters, 9 reps C2B Pull-up...
15 Thrusters+2 pullups

I somehow lost the ability to string pullups together during the Franathon.
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Old 12-21-2011, 08:24 AM   #6
Paul Landefeld
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Re: Paul's Training at CFCC

Wednesday-Neural Recharge
DYNAMIC WARM-UP: TUG OF WAR, 5 minutes
STRENGTH: Prowler Push, 15ft. – how much weight can you move that distance. Keep efforts less than 10 seconds.
NEURAL RECHARGE: 3 rounds of 30 seconds of each, NOT FOR REPS but for MAX POWER on each rep: Box Jump, Ball Slam, Broad Jump, 30 seconds of rest.

I pushed the sled w/ 100 pounds. Expected better given my height.
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Old 01-04-2012, 08:13 AM   #7
Paul Landefeld
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Re: Paul's Training at CFCC

Tuesday:

Strength-Weighted Pullup 1 rep
BW
10lb
17.5
22.5
27.5
32.5
37.5
42.5
47.5
52.5

Metcon-Liquid Cocaine ” 5 Rounds For Time: 5 Clean and Jerks (155, 105) 10 Chest To Bar Pull Ups
16:48


Dissapointing time but unsurprising given the 10 days off.
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Old 01-04-2012, 11:47 AM   #8
Paul Landefeld
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Re: Paul's Training at CFCC

Wednesday:

Strength/Activation- Broad Jump 6 attempts
113.5"

Metcon-AMRAP 10 minutes: 6 Sandbag Turkish Get Ups (100/70), 6 Handstand Push-ups.
3 Rounds + 2 TGU

Strict HSPU
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Old 01-09-2012, 08:01 PM   #9
Paul Landefeld
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Re: Paul's Training at CFCC

Monday

Strength-Back Squat (speed)
3@135
3@165
3@185
3@215
3@225
3@235
F@245

Metcon-Fran
10:38

I've gotten weak. Both Strength and Metcon were disappointing. This was my first ever fran so hopefully next time goes better.
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Old 01-18-2012, 04:07 PM   #10
Paul Landefeld
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Re: Paul's Training at CFCC

Tuesday Jan 10:

Metcon-Dae Han
2 rounds + 2 rope climbs in 20 minutes
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