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Old 02-01-2009, 10:29 AM   #21
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

02-01-09

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Decided to do the BrandX scaled version.

Pack:
Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball

Time: 16:10

This workout killed me. I probably could have given it a little more on the run but I was happy with my effort and work level.

This workout was fun
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Last edited by Shawn Michels; 02-01-2009 at 10:34 AM..
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Old 02-02-2009, 08:35 AM   #22
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

02-02-09

Workout as RXed:

30 Muscle-ups for time

Post time to comments.

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

BrandX Scaling - Pack

Pack:
For time:
15 Muscle-ups
If you cannot do the muscle-ups do 60 pull-ups and 60 dips 0r 30 Jumping muscle ups and 30 pull ups and 30 dips.

My workout

Warm Up - CF Warm-up & Burgener Warm Up


Work Out:

Can't do muscle-ups so did the 60 pull-ups and 60 dips
Added modification: Since my pullups and dips are still weak I used #50 lbs of assistance.

Time
10:10

Notes
I was completely gassed today. I think this had a lot to do with the fact that I did extra dip work and pull up work yesterday. It was a struggle from the very first round but I got done what I could.
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Old 02-03-2009, 06:45 PM   #23
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

02-03-09

Couldn't get in WOD had to work late and had a basketball game.

Still got a good sweat in but man I wanted to go heavy.
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Old 02-04-2009, 08:52 AM   #24
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

02.04.09

rest day... body mush.... still ****y i missed the heavy day
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Old 02-06-2009, 07:58 AM   #25
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

02.05.09

Miss

I can't seem to get my work scheudle worked out on thrusday's to get to the gym...
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Old 02-06-2009, 08:07 AM   #26
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

02.06.09

Did the 02.05.09 workout:

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

BrandX Scaling - Pack

Pack:
Five rounds for time of:

1.5 pood Kettlebell swings, 15 reps
15 GHD Sit-ups
15 Back Extensions
15 Knees to Elbows


My workout

Warm Up:

Crossfit Warmup:


Work Out

As RXed for Pack:
Modification - used hanging support for last two sets of knees to elbows... my arms were completely gassed and I could not hold myself anymore.

Time
14:50

Notes:
I had a very crappy workout. I barely made it through the warm up. I felt slugish the entire time and most of my knees to elbows probably would not have counted so my time is a bit off. That said... I did get good workout in and my core is shot. I gave what I had... I just wasn't giving much.

Another note... nutrition was an issue. I ate crap food last night and I could feel it in the work out. I had constant gas and was bloated. I am sure that didn't help at all.
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Old 02-07-2009, 11:45 AM   #27
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

02.07.09

Did the 02.06.09 workout:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

No Scaling

My workout

Warm Up:

CrossFit Warmup:


Work Out

As RXed

SP - 95, 115,135, 145 (f), 145 (f)
PP - 135, 145, 150 (pr), 145, 155 (f)
PJ - 95, 115, 125, 125, 125


Notes:
Not a bad work out. I felt ok but I wish I could have put up more weight. The SP went the way I expected. I am sort of happy with the PP but I didnt get enough hip drive. By the end of the PP my wrists and forearms were dead. In terms of the pjerk, well i had never done it before so I focused on form.
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Old 02-08-2009, 11:14 AM   #28
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

02.08.09

Did the 02.07.09 workout:

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps



Warm Up:

CrossFit Warmup:


Work Out

As RXed

1 Modification - pull up area was on a diffrent floor than rowing machine so did lat pull downs @ 155 lbs

Also did extra sets of pull ups at the end.

Results

3 rounds + Row + 12 SDHP

Notes:
I under estimated this workout. I hauled butt on the first row and the SDHP but and pretty much gassed myself. I am also curious about my form. My arms we absolutley gone.
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Old 02-09-2009, 08:14 AM   #29
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

02-09.09

workout from 02.08.09

REST DAY

Notes:

Body is spent!
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Old 02-10-2009, 08:02 AM   #30
Alex Europa
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

Great job finishing the 3 day cycle! The death by shoulders workout is always horrible on the wrists. But as you get better at the lifts, you should be able to lift significantly higher on each new exercise.

On the SDHP, make sure that 99% of the energy is coming from your legs and opening your hips explosively.

Enjoy the rest day!

- Alex
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