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Old 03-10-2008, 09:25 AM   #1
Mark Hensley
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Location: Riverview  FL
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M. Hensley's Log

Sunday 03/09/08------FIRST CROSSFIT DAY!!!!!!!

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.


Done at local gym
M/5'10"/178#

130# bench on Hammer Strength Smith Machine (Believe totals to 175#)
Have no clue how to do kipping pullups

2/5 (Could have done one more bench)
3/5
3/3
3/3
3/2

Total = 32
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Old 03-10-2008, 10:25 AM   #2
Mark Hensley
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Re: M. Hensley's Log

Monday 03/10/08

Hang squat clean 3-3-3-3-3-3-3 reps

Post loads to comments.


First time doing Hang squat cleans...and I had to do them mimicking the movement with Powerblock Dumbells

Felt very unsteady and form felt crazy...will work on these slowly

50#X3
60#X3
70#X3
80#X1...Fell backwards on the second one...should have kept going
70#X3...Lost balance on second one...kept going for two more
70#X3...Form feeling only slightly better
80X3

Weird how this system makes me wonder what's up for tomorrow
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Old 03-11-2008, 09:31 AM   #3
Mark Hensley
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Re: M. Hensley's Log

Tuesday 08/11/08

Run 5 K

Post time to comments.


Going to have to squeeze this one in after work tonight...will post time when I get home.
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Old 03-16-2008, 09:00 PM   #4
Mark Hensley
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Re: M. Hensley's Log

Wednesday 03/12/2008

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Post time to comments.


Completed the Thrusters using 25 lb. dumbells at home....time was 7:08
Did not get to complete the rope pullups due to schedule
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Old 03-16-2008, 09:06 PM   #5
Mark Hensley
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Re: M. Hensley's Log

Sunday 03/16/2008

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.



Completed as rx'd at the gym using a treadmill...first five rounds of running were 8:00 mile, last round was 10:00 mile

Pullups were 7/3/4/3/2/5 for a total of 24...

Still working on the kip...
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Old 03-17-2008, 06:34 PM   #6
Mark Hensley
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Re: M. Hensley's Log

Monday 03/17/2008

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.


Modified muscle-ups to chair dips
Modified some handstand push-ups to assisted hspu's
Used 35 lb. dumbbell (~1 pood) for kettlebell swings

10/4/8
10/1 and then 20 sec handstand/8
10/30 sec handstand/8
7/4 bent leg hspu/8 (rested feet on top horizontal post of fence)
5/4 bent leg hspu/8
5/4 bent leg hspu/8
4/4 bent leg hspu/8

Total of 7 rounds
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