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Old 08-16-2012, 06:30 AM   #31
Jeff Enge
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Re: JP, another WOD log

Tuesday, 8/14/2012

Two hours pickup basketball

Wednesday, 8/15/2012

Rest Day.

Thursday, 8/16/2012

CFE Morning WOD

Skill - L-sits
Accumulate 30 seconds total L-sits on rings
Did the 30 seconds in 2 sets, pretty much did 4 sets of 25 seconds each.

MetCon -
5 rounds
20 "GHD Situps" (I put in quotes because they were makeshift since we dont have a GHD contraption)
20 30# med ball toss over pullup bar

8:21
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Old 08-17-2012, 07:12 PM   #32
Jeff Enge
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Re: JP, another WOD log

Friday, 8/17/2012

First WOD in my garage with my newly-delivered Get Rx'd equipment!

Warm-up - Mowing the lawn (literally, not an exercise), jump rope skills, warmup lifts (including doing a 95# shoulder press 3 times, which actually is a PR... just wanted to see if I could do it since my 1RM starting CF was 85# and I haven't really done any SP recently)

MetCon -
3 rounds
95# squat clean, 10 reps
20# wall ball, 20 reps
double unders, 20 reps

10:45

Hindered by the fact I kept hitting the ceiling of the garage with the jump rope and throwing off my rhythm... got to get rid of the drywall ceiling whoever built the thing put up!
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Old 08-18-2012, 12:48 PM   #33
Jeff Enge
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Re: JP, another WOD log

Saturday, 8/18/2012

CFE WOD

Strength - Shoulder Press 1 RM
45x5, 95x3, 105 PR, 115 (f), 105, 115 (f)

MetCon - Chipper
15 pullups
15 ring dips
(the first things were supposed to be bar muscle-ups, but only one guy could actually do them in volume)
30 box jumps, 24"
30 shoulder-to-overhead, 95#
30 med ball squat cleans, 30#
30 wall climbers

13:23

Also the scale read 179.4# yesterday... which is a PR by a pound for me!
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Old 08-19-2012, 05:25 PM   #34
Jeff Enge
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Re: JP, another WOD log

Sunday, 8/19/2012

Garage WOD #2, and I found a nice cozy place for my rings! (see attached pic )

Warmup - testing rings, practice snatch, double unders, short jog

MetCon - "Clay Street"

3 rounds
75# squat snatch, 6 reps
3 shuttle runs between garage and rings (~50 yds each way)
10 ring pullups
2 shuttle runs
10 ring knees-to-elbows
1 shuttle run

10:35

Gotta keep practicing on those rings, I love the extra grip and core emphases!
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Old 08-20-2012, 06:13 AM   #35
Jeff Enge
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Re: JP, another WOD log

Monday, 8/20/2012

CFE Morning WOD

Warmup - 30s single unders, 30s double unders, squat clean technique w/ PVC

Strength - Hang Squat Clean for 3RM

45#-95#-115#-135#-155#-165#-175#PR

Actually beats my 1RM from 2 months ago too

MetCon -

Complete in teams of two -
8 ~200m runs (I did 4)
30 hang squat cleans (our team had 115#, I did 18)
90 situps (I did 40)
30 box jumps, 24# box (I did 22)
8 ~200m runs (I did 4)

22:39 total time
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Old 08-23-2012, 07:12 AM   #36
Jeff Enge
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Re: JP, another WOD log

Tuesday, 8/21/2012

Wednesday, 8/22/2012

Work-enforced rest days caused by 13 hrs Tuesday and 21 hrs Wednesday. Little bit peeved, I haven't had to take two days off in a row for a few months, only saving grace is the rings in the yard means everytime I'm out front I get up and do 10-15 pullups. Going to the box this evening though on 1.5 hrs sleep... I might not be worth much but I want to get the muscles moving and at least work on some technique, or something.

Weighed in at 180 lbs Tuesday morning for the first time in my life, although I dropped right back under with bad eating due to the long shifts.
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Old 08-23-2012, 06:43 PM   #37
Jeff Enge
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Re: JP, another WOD log

Thursday, 8/23/2012

CFE WOD

Warmup - Burgener warmup, Wall-Ball drills, stretch

Strength - Snatch Balance for 1RM - was my first time doing this move so I was conservative and working more on technique. Progression:

3x65, 3x75, 3x85, 3x95, 1x105, 1x115, 1x135 PR obviously

MetCon -
rounds of 2-4-6-8-...

AMRAP 13 minutes

Overhead squat, 95#
Box jump-overs, 24" box

Made it through the round of 14
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Old 08-24-2012, 08:05 PM   #38
Jeff Enge
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Re: JP, another WOD log

Friday, 8/24/2012

CFE WOD

Warmup -
Samson Stretch, 30s each side
15 OHS w/ PVC
15 situps
10-20-30 sec Superman
15 pushups
15 pullups

Strength - Back Squat 3 Rep sets
135-155-185-205-225(f)

MetCon -
AMRAP 15
8 hand-release pushups
10 20# med ball cleans
12 situps
14 double unders

9 rounds + pushups + 1 clean

Limiting factor was double-unders... I had them for a few weeks and then inexplicably lost them. I end up tuck-jumping them just for the sake of continuing the WOD.
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Old 08-25-2012, 02:53 PM   #39
Jeff Enge
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Re: JP, another WOD log

Saturday, 8/25/2012

CFE WOD

Warmup - jump rope, clean technique w/ PVC

Strength - Clean & Jerk 1 Rep sets

Warmup 5x45, 135-155-165-175-185 PR-195 (f)

Finally broke through that 165 barrier I've been having! Jerk actually felt easier than the clean.

MetCon -
3 rounds, Fight Gone Bad style

20# med ball throw-overs
strict chin-ups
double-unders
135# clean & jerk
row for calorie/burpees (only had 1 rower to share)

Total reps, 237

Limiting factor for me was once again double unders. Afterward I tried a friend's rope that was a little longer and knocked out 20 no problem. So I guess I found out what the issue is... too bad the rope I have came at the length I have it now, so no adjusting...

After that we had a Westside Barbell guy come give us a little seminar on the method and powerlifting techniques. Got to add some of that stuff to my programming, going to be a little hard with the facilities I have (beginner garage gym and still-emerging affiliate), but I'll do the best I can!
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Old 08-27-2012, 06:12 AM   #40
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Re: JP, another WOD log

Sunday, 8/26/2012

Rest Day

Monday, 8/27/2012

CFE Morning WOD

Warmup - Plyos (lunges, bear crawl, karaoke)

Strength (Dynamic Effort) - Box Squats, 10x2x135

MetCon -

30 Wall Balls, 20#
3x{10 hand-release pushups, 20 squats, 10 burpees, 20 double-unders}
30 Wall Balls, 20#

9:05
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