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Old 03-26-2016, 04:01 PM   #101
Erik Jefferson Meadows
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Re: E's Workout Journal

March 25, 2016

CrossFit RX

CrossFit Games Open 16.5 Scaled

21-18-15-12-9-6-3
Thrusters 65#
Burpees over bar

Time: 14:27

Notes: Scaled Open workout. Finished first on the gym whiteboard. Good workout.
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Old 03-27-2016, 12:10 PM   #102
Erik Jefferson Meadows
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Re: E's Workout Journal

March 26, 2016

Crossfit RX

WOD Metcon (Time)
Teams of 2
100 TTB
150 Heavy Russian KBS #70
200 Push-ups
500 DUs

Time: 27:00

Notes: Subbed SUs @ 2:1 ratio for DUs. Split the reps with Andrew.
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Old 03-29-2016, 09:00 PM   #103
Erik Jefferson Meadows
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Re: E's Workout Journal

March 27, 2016

Home Box

WOD Metcon (Time)
5 Rounds:
Run 400 m
20 Flutter (Scissor) Kicks (each leg)
20 KBell swings 45#
20 Ab Mat Situps (sub gym bag situps)
200 SUs

Time: 37:10

Notes: Good workout. Working more SUs in to my running/ab workouts to nail down my form.

Last edited by Erik Jefferson Meadows; 03-29-2016 at 09:15 PM..
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Old 03-29-2016, 09:10 PM   #104
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Re: E's Workout Journal

March 28, 2016

Crossfit RX

600 ft weighted lunge 30# Dumbbells

WOD Metcon (Time)
Rocket
3 rounds:
15 Kettlebell Swings 70#
30 Cal Assault Bike
60 sec DU attempts

Time: 14:40

Notes: Had to sub SUs for DUs. Been practicing. Subbed Assault bike for regular rowing for fun.
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Old 03-30-2016, 06:31 PM   #105
Erik Jefferson Meadows
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Re: E's Workout Journal

March 29, 2016

Crossfit RX

Seated DB strict press 3 x 12
superset with
Pendlay row 3 x 10

30#/85#
40#/95#
30#/95#
30#/95#

WOD Metcon (Time)
The Bare Necessities
5-10-15
Power Clean #115
Push Jerk #115
Wall Balls #20 (3x reps)

Time: 14:35

Notes: Rx weight was 135. I think I could have done 125. Wallballs were tough though.
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Old 04-01-2016, 03:51 PM   #106
Erik Jefferson Meadows
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Re: E's Workout Journal

March 30, 2016

Crossfit RX

WOD Metcon (Time)
30 min EMOM:
a) 12 burpees
b) 200m row
c) 15 KBS 70#

Notes: Did it. Ended up doing sets of 10 burpees, 175 m row, 10 KBS as the WOD progressed.

25 Workouts for March
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Old 04-05-2016, 11:40 AM   #107
Erik Jefferson Meadows
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Re: E's Workout Journal

April 1, 2016

Crossfit RX

WOD Metcon (Time)
Framanda
21 Thrusters 75#
9 Box Muscle ups
15 Thrusters 75#
7 Box Muscle ups
9 Thrusters 75#
5 Box Muscle ups

Time: 10:50

then

10250 row sprints, rest 1 min

Time: times were between 51.0 and 53.5 for all 10 sprints

Notes: Trying to stop doing every 95# RX thruster workout with 65#. 75# was not difficult, Will bump it up to 80# next time 95# thrusters are included in a WOD. Did well on the rowing.

Last edited by Erik Jefferson Meadows; 04-05-2016 at 11:55 AM..
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Old 04-05-2016, 04:41 PM   #108
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Re: E's Workout Journal

April 2, 2016

Home Box

WOD Metcon (Time)
3 Rounds:
Run 1 mile
21-15-9
SUs x 10
First 2 PX90 Ab exercises
KBS #45
Next 2 PX90 Ab exercises
Dips
Next 2 PX90 Ab exercises
Strict Pullups
Next 2 PX90 Ab exercises

Time: 1:06

Notes: Wow, that was long and sweaty
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Old 04-06-2016, 06:07 PM   #109
Erik Jefferson Meadows
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Re: E's Workout Journal

April 3, 2016

Home Box

WOD Metcon (Time)
8 Rounds:
Row 500 m
200 SUs
PX90 Ab exercise x 25 reps
(alternating ab exercise each round)

Time: 1:01

Notes: Annoyed that I can't work out the next day, so tried to do an extra long WOD.
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Old 04-07-2016, 06:19 PM   #110
Erik Jefferson Meadows
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Re: E's Workout Journal

April 5, 2016

Crossfit RX

350 orange band tricep extensions
superset with
310 strict pull up

WOD Metcon (Time)
JT
21-15-9 reps of:
Handstand push-ups (subbed 35# strict press)
Ring dips (with red band)
Push-ups

Time: 19:10

Notes: Awful time. Need to practice hand stand pushups.
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