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Old 11-18-2007, 09:03 AM   #1
Dan McKee
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Ace's Log - Wps

2007-11-17

Ok, this is my first post. I've been doing cross fit for about two months and have been following the WOD's religiously. I've broke down and decided to post my results online. Now I can feel guilty, if I miss a workout. This is gonna be great.

Age: 28
Height: 5'8"
Weight: 183 lbs

I've always done bodybuilding type workouts and since finding crossfit, my eyes have been opened to a new type of training. I'm hooked!

Last edited by Dan McKee : 11-18-2007 at 09:19 AM.
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Old 11-18-2007, 09:14 AM   #2
Dan McKee
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2007-11-16

WOD - Fran

Time: 8:15

Went all out at the start and it killed me at the end. May try to pace myself next time for a better time.
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Old 11-18-2007, 09:15 AM   #3
Dan McKee
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2007-11-17

WOD - Michael

Time: 24:05

Felt pretty good. My run is slowly getting better.
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Old 11-18-2007, 11:07 AM   #4
Dan McKee
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Re: Ace's Log - Wps

Sunday 071118

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time: 29:58

I substituted the 50 Double unders for 100 Jumps (using only my calfs), as I couldn't find a skipping rope at my gym. The knees to elbows was the killer for me, as I've never tried them before. After my first set of 12, I was only doing sets of 3 or 4.

Last edited by Dan McKee : 11-18-2007 at 11:09 AM.
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Old 11-20-2007, 10:45 AM   #5
Dan McKee
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Re: Ace's Log - Wps

Tuesday 071120

Clean and Jerk 3-3-3-3-3 reps

Set 1 - 135 lbs
Set 2 - 155 lbs - failed on 3rd rep
Set 3 - 5 - 135 lbs

All three reps were completed without rest in between. I took about 3 - 4 minutes between sets. I felt pretty good. I wanted to try 155 again, but my gym has no bumper plates or safe area, if I have to set it down hard. I've already been yelled at for dropping the weights.
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Old 11-21-2007, 10:30 AM   #6
Dan McKee
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Re: Ace's Log - Wps

Wednesday 071121

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Time: 13:50

Fighting a cold, which made it hard to breath properly. But still got it done.
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Old 11-23-2007, 02:31 PM   #7
Dan McKee
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Re: Ace's Log - Wps

Thursday 071122

Took today as a rest day.
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Old 11-23-2007, 02:33 PM   #8
Dan McKee
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Re: Ace's Log - Wps

Friday 071123

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

-----------

Had to do the 120 pull-ups and dips. Tried a muscle up on my pull-up bar
but couldn't do it. I'll keep trying.

Time: 15:25
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Old 11-24-2007, 04:20 PM   #9
Dan McKee
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Re: Ace's Log - Wps

Saturday 071124

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Time: 22:40
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Old 11-25-2007, 03:16 PM   #10
Dan McKee
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Re: Ace's Log - Wps

Sunday 071125

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Dips - 3 x the reps 63 - 45 - 27

Time: 22:10

I did the cleans all the way to the floor (butt to ankles). Not sure if I need to do that, but it felt fantastic.

Last edited by Dan McKee : 11-25-2007 at 03:44 PM.
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