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Old 12-19-2005, 05:25 PM   #21
Anthony Bainbridge
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Monday, December 19, 2005 - 5x5

Training
Bike 4 minutes @ 15kmh

Squats
45x10
45x10
135x5
225x1
275x1
315x5
315x5
315x5
315x5
315x5

Bench Press
45x10
45x10
135x5
185x5
225x5
275x5

TBar Row
0x10
45x5
135x5
180x5
225x5
275x5

Walk 1 mile @ 3.5mph

Overall
Squats felt pretty good, but I was pretty tired from not enough sleep. Bench felt really strong and smooth. I forgot I wasn't going up on bench this week ... oh well. I'll stick with 270 on Friday. Rows also felt really strong.

The walk sucked. Got shin splints around 0.5 miles, but not too bad. My feet were a bit heavy afterwards, but loosened up quickly. No pain/tightness 5 minutes later. I'll probably stay with this speed for the week and see what hap}pens. I also have to start those exercises.
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Old 12-21-2005, 04:40 PM   #22
Anthony Bainbridge
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Wednesday, December 21, 2005 - 5x5

Training
Bike 3 minutes @ 18kmh

Squats
45x10
45x10
135x5
225x5 (70%)
225x5
225x5
225x5
225x5

Military Press
45x10
45x10
135x1
190x5
190x5
190x5
190x5
190x5

Deadlifts
135x5
225x1
405x5
405x5
405x5
405x5
405x5

Chinups
BW+67.5x5
BW+67.5x5
BW+67.5x5
BW+67.5x5
BW+67.5x5

Overall
This was cake. Only minor issue was some tendon pain during the second set of military press. If I feel well on Friday I'll go for my bench goal, if not I'll do it next week. I'm also thinking about taking a "break" from the heavy weight and doing the WOD from crossfit for all of next week.
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Old 12-22-2005, 03:08 PM   #23
Anthony Bainbridge
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Thursday, December 22, 2005 - Fran

Training
Bike 3 minutes @ 20kmh

Front squats
45x10
45x10

Military Press
45x10
45x10

Thrusters
45x10
45x10

Fran
Thrusters 95x21
Chinups BWx21
Thrusters 95x15
Chinups BWx15
Thrusters 95x9
Chinups BWx9

Time: 4:44

Overall
Let's put it this way - when I was done, people came over and asked if they should call 911.
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Old 12-26-2005, 12:29 PM   #24
Anthony Bainbridge
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Monday, December 26, 2005 - Crossfit WOD 051226

Training
100' Walking lunge
50 Squats
25 Back Extensions

100' Walking lunge
50 Squats
25 Back Extensions

100' Walking lunge
50 Squats
25 Back Extensions

Time: 6:30

Overall
Not bad. My quads were cramping hardcore after the first round. My last two rounds of squats were broken quite a bit. I didn't drink enough water today. Not to mention this was done without a warmup because the gym decided to change boxing day hours from 12-6 to 12-3 and we showed up at 2:45 ... LOL. My gf kicked my *** with a time of 6:18. Damn her. :P
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Old 12-27-2005, 01:31 PM   #25
Anthony Bainbridge
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Tuesday, December 27, 2005 - Crossfit's Jackie

Training
1000 meter row
45lbs Thrusters x 50 reps
Chinups x 30 reps

Time: 9:54

Overall
I surprised myself here. I was actually hoping for a sub 15 minutes, since I guestimated my 1000 meter row to be around 10 minutes. I know that sounds horrible, but I don't row very much and the best times on crossfit are between 2:57 and 3:26. Anything under 3:30 and you get your name listed in the trophy case. So realistically - who the hell would have thought my 1000 meter row is at 4 minutes??? I'm still in shock. Thrusters felt okay, although the set was broken. Chinups were pure hell. I think I broke the set about 5 times, lol. The rowing had my forearms pretty tight and I just ran into a wall. Still under 10 minutes, so I'm very pleased.

Oh, and my girlfriend did Fran with a 35lbs barbell in 5:50. We chose 35lbs because it's 50% of her current 5x5 weight on push press. She would have hit 5:10, but she took a 40 second breather in between the 2nd and 3rd round - which I personally think she did not need. But now she has a bench mark and I know she'll smoke it next time.
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Old 12-27-2005, 01:54 PM   #26
Andy Shirley
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Anthony,
Given your strength, weight, and general level of fitness, I would be surprised if you can't row much faster than you think. With little practice I would bet you could go sub 3:30/1000m, or sub 1:30/500m.

The first time I ever went all out on either, after very limited experience, I nearly got both benchmarks(I was pleasantly surprised). I have yet to try them fresh or properly warmed up for a max-effort erg, but they are both goals for the new year(more like goals for January, gonna try to get them out of the way early).

(Message edited by vuprop on December 27, 2005)

(Message edited by vuprop on December 27, 2005)
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Old 12-28-2005, 02:01 PM   #27
Anthony Bainbridge
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Wednesday, December 28, 2005 - Crossfit's WOD 051228

Training
Bike 4 minutes @ 20kmh

8lbs wall-ball 10' target x 50 reps
Chinups x 50 reps
8lbs wall-ball 10' target x 35 reps
Chinups x 35 reps
8lbs wall-ball 10' target x 20 reps
Chinups x 20 reps

Time: 15:29

Overall
The heaviest med ball in the gym was 8lbs, which was too easy. I blew through these like nothing. Chinups, on the other hand, killed me. Every round was broken. I really need to improve my chinup endurance if I want faster times. To give an example, my wall-ball rounds were done in about 3:30 total ... so it took me 12 minutes to do 105 chinups? That's sad.

And the lovely girlfriend whooped my *** again at 14:28.

Feedback
Andy: thanks man! I appreciate the support. I think once I get access to a camera that can film at least 4 minutes, I'll give those bench marks a shot!
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Old 12-29-2005, 11:36 AM   #28
Anthony Bainbridge
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Thursday, December 29, 2005 - Crossfit's WOD 051229

Training
Bike 4 minutes @ 20kmh

Shoulder warmup stuff

Row 1600 meters
Bench 185 x 21 (body weight 181)
Row 800 meters
Bench 185 x 15 (body weight 181)
Row 400 meters
Bench 185 x 9 (body weight 181)

Time: 19:00

Overall
This was fun. The WOD called for running, but I subbed rowing because of shin splints. Ironically, I still got shin splints during the rowing. If it wasn't for that, I could have pushed a lot harder. Bench was pretty easy.

Jodi ran as rx'd, but subbed bench with pushups. She hit a very fast 19:20. I finally beat her.
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Old 12-30-2005, 12:56 PM   #29
Anthony Bainbridge
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Friday, December 30, 2005 - Crossfit's WOD 051230

Training
Bike 4 minutes @ 20kmh

Deadlifts
135x3
135x2
225x2
225x2
315x1
405x1
455x1
495x1
525x1 (10lbs PR)

Body Weight = 181

Overall
I woke up this morning thinking about deadlifts and what do ya know - crossfit calls for some max effort deadlifts. Nice. I was actually feeling pretty crappy after lunch, but some fresh air and a bar full of weight put helped a lot. I'm so close to a triple body weight deadlift!!

Jodi subbed rack pulls (below the knee) and hit an easy 205!
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Old 12-31-2005, 12:45 PM   #30
Anthony Bainbridge
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Saturday, December 31, 2005 - 5x5

Training
Bench Press
45x10
135x5
185x1
225x1
275x5
275x5
275x5

Overall
I show up at 2:50, gym is schedule to close at 3:00. Dammit. So I race to get changed, do some very quick shoulder rotations, and then start my build up. Unfortunately the front desk girl also works the tanning salon across the street and we HAD to be out at 3pm on the dot. The time between my 135 set and my third 275 set was about 7 minutes, so basically 1 set per minute. I have no doubt I would have hit 5 sets, so I'll consider this goal completed.
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