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Old 07-21-2006, 02:31 AM   #1
Andy Shirley
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Been meaning to get this this online journal started for some time. So here it goes.

Last three days:

7/19:
Extra ME w/o today after a few days off.
ME Hang Power Cleans:
135x5, 185x3, 205x3, 235x3, 245x3, 255x2+1F, 255x2
ME Military Press(feet together, standing)
135x5, 155x3, 175x3, 185x2

7/20

Thursday 060720
Five rounds for time of:
75 pound Snatch, 3 reps
75 pound Overhead squat, 15 reps
Run 400 meters

25:00
Subbed 500m Row for runs. Sucked.
5x(3x75# snatch, 15x75#OHS, Row 500)
Rows around 2:00 each(1:52.8, 1:58.1, 1:59.1, 2:00.0, 1:59.0)
The Row-OHS combo destroyed me. Legs are mush.


7/21
Friday 060721
Complete as many rounds in 20 minutes as you can of:
Walking lunge, carrying 25 pound dumbbells, 10 steps
Weighted pull-ups, with 25 pound dumbbell, 10 reps


8.75 rounds with BW pullups.(8 full, +lunges and five PU)

No added weight on the pullups, I carry enough of my own(BW 233). All pullups kipped furiously. Lunges relatively easy(made somewhat more difficult by doing this WOD the same day, a few hours removed, from yesterdays WOD)

BW today 233. 5'11"

Will try to post all my current PR's tomorrow, so they will be here for easy reference, and I won't have to worry about losing my piece of paper I'v been carting around for a year since starting CF last July.

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Old 07-22-2006, 05:40 PM   #2
Andy Shirley
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7/22
Subbed a ME Bench day for the WOD, my legs are toast already, and the thought of the WOD makes me nauseous.

Bench: 225-245x5, 275-295x3, 315-335x1, 350 fail.
225x5, x3

Farmers walks: 2x100#dbs x 40 meters, x 4 rounds.
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Old 07-22-2006, 05:51 PM   #3
Andy Shirley
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PRs:

Rowing:
500m= 1:30.2
1000m= 3:27
2000m= 7:30?, not sure here
5000m: 21:07, been a while on this distance

Lifting:
Clean and Jerk: 265(Also PR on HPC, PJ, SJ)
Push Press: 245
DL: 435
Front Squat: 295
Bench Press: 335
Strict Press: 195?
Power Snatch 185?, never really gone heavy on a full snatch.
OHS: 235


Girls: as Rx'd unless noted
Angie: 50 pullups, 100 everything else: 31:14
Cindy: 13?
Diane: 5:00 with piked HSPU/PU
Elizabeth: 9:25(1:1 bar dips)
Fran: 12:00--I cannot do thrusters, they anger me!!
Grace: 3:35
Helen: 14-15:00?
Isabel: 14:15, power snatch(week one a year ago, need to repeat this one
Jackie: 13:11
Linda: BP(17,7,6,9,9=48), PU(18,12,12,11,10=63)

Thats all I can think of for now.
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Old 07-22-2006, 06:34 PM   #4
Andy Shirley
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Above "Linda" is Lynne.

Linda: not even gonna go there. Never as Rx'd.
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Old 07-27-2006, 12:06 AM   #5
Andy Shirley
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7/27 am(after work):

Monday 060724
Thruster 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.

My thrusters suck due to flexibility problems in me shoulder. Got up to 155x2, then switche to Push Press to continue with 185x2, 205x2, 225x2, 235x1.

Then did:
Tuesday 060725

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.

11 Rounds even. Kipping. Same as last time.

7/27 PM(after sleeping all day):
ME Hang Power Clean(5x5ish):
135x5
185x5
225x5
235x4
225x5
225x5
225x6

Hang Split Snatch:
135x3
145x3
155x3

Could go heavier, but wasn't feeling it at the time.}
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Old 07-27-2006, 10:09 PM   #6
Andy Shirley
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7/27 PM:

Row 2k: 7:35.8 SLOW

ME pullups: up to +40x1
ME Dips: up to +120x1, 20xBW, Level II complete

Also working on the CFN Standards. Cant believe my row was so slow. About as expected on the pullups and dips.

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Old 07-31-2006, 08:25 AM   #7
Andy Shirley
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7/31 AM, after a long weekend is Delaware at a wedding.

Sunday 060730
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments

8:52

with 135# power cleans, 1:1 bar dips. This is the way I first did Liz, so I continue this way for conventions sake.

Would obviously be slower with ring dips, but there would be a lot more standing around waiting for my arms to work. Also I am unable to squat clean, due to shoulder flexibility.
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Old 08-01-2006, 11:05 AM   #8
Andy Shirley
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7/31 PM:

Tuesday 060801
Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Clean and Jerk:-(PR 265)
135x5, 185x5
225x1
245x1
265x Fail clean x2
245x1
255x1
265x Fail clean x2
245x1

Perhaps doing it the afternoon after a morning Elizabeth was not the best idea

Then OHS 135x3, 155x3, 175x3, 185x3, 195x2

8/1 AM:
65 minutes eliptical, level 11 to start, up a level every ten minutes, up the incline every 10. So: finish at max incline, level 16.

I have found that some LSD-type cardio has carryover to the rugby pitch, without the repetitive impact of running. So I use it for that, and active recovery.



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Old 08-02-2006, 11:47 PM   #9
Andy Shirley
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8/2 AM: Elliptical 65 minutes, same as above

8/2 PM:
W/U: Row 500m x2, 1:55 damper 7, 1:43.1 damper 9

ME DL 7x1:
135x5, 225x5
315x1
365x1
405x1
445xF(PR attempt--came off floor about an inch)
405x1
405x1
315x1
365x1

Took this as an opportunity to work on hook grip. It is painful. Like pliers to my thumbnails painful.

Then ME Bench Press: triples
135x10, 225x5
275x3
295x3
305x3
315x3

Not a bad day. Not a great day, but not bad.
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Old 08-07-2006, 09:09 PM   #10
Andy Shirley
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Semi Rest week due to work.

8/7:

Started to do ME 5x5 Hang Cleans, but after first few sets and first work set(225x5), elbow was feeling a bit off, so switched to Front Squats.

Front Squats:
135x5
(225x3)x5
225x5

OHS: 135x3, 135x5, 185x2.

Flying back to Nashville in the morning, my time in Hollywood has come to its end. Then flying to San Fran Friday-Tuesday for a wedding. Will do what I can in the next week or so.

Gonna try to get back to the gym here for one more session latenight.

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