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Old 09-03-2010, 10:22 AM   #251
Mike Wright
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Re: Mike's Tourist Log

Sun 15 Aug

In Atlanta, hotel workouts:

DS

Primal Fitness WOD:
DHPU x 10
Jumping Push-iups x 15
Pistols (assisted) x 10 ea
HSPUs x 10
2 rnds

WOD:
45# DB SCL x 5
BRPZ x 10
5 rnds - no time
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Old 09-03-2010, 10:23 AM   #252
Mike Wright
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Re: Mike's Tourist Log

Mon 16 Aug

30 min swim, hotel pool
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Old 09-03-2010, 10:24 AM   #253
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Re: Mike's Tourist Log

17 Aug Tues

Atlanta still, hotel workout:

DS

Primal Fitness WOD:
DHPU x 10
Jumping Push-iups x 15
Pistols (assisted) x 10 ea
HSPUs x 10
2 rnds
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Old 09-03-2010, 10:28 AM   #254
Mike Wright
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Re: Mike's Tourist Log

Mon 23 Aug

"Nate" (US swings/15 min)

9 rnds in 14:40
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Old 09-03-2010, 10:32 AM   #255
Mike Wright
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Re: Mike's Tourist Log

25 Aug Wed

DL 5/3/1/1 - 275, 315,335,355

WOD:
Jumps x 50
Squats x 40
Sit-ups x 30
Push-ups x 20
Pull-ups x 10
3 rnds (no time) - 21:40
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Old 09-03-2010, 10:35 AM   #256
Mike Wright
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Re: Mike's Tourist Log

27 Aug Fri

155# HPCL x 5
BRPZ x 7
PUs x 9
5 rnds - 11:11

2K row @ 1, nice'n slow - 9:21
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Old 09-03-2010, 10:36 AM   #257
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Re: Mike's Tourist Log

30 Aug Mon

10-9-8-7-6-5-4-3-2-1
70# KBS
BRPZ -7:05
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Old 09-03-2010, 10:38 AM   #258
Mike Wright
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Re: Mike's Tourist Log

2 Sep Thurs

Fireman's Muster Competition (5-man team):
Firetruck pull
Hose roll
Implement relay
Dummy carry
Barrel fill
5:57 - 3rd place

Manchester Challenge (from student):

-Statement - "I could change, make it to the gym, workout, and make it back in 15 min."

-Parameters - In my office in ABUs, time starts when doors shuts. Drive to the gym, WOD - 21-15-9 of 225# DL / Push-ups, drive back, time stops when in my office.

Time - 9:39

Last edited by Mike Wright : 09-03-2010 at 10:43 AM.
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Old 11-01-2010, 09:02 PM   #259
Mike Wright
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Re: Mike's Tourist Log

Implemented new afternoon PT program @ the schoolhouse as follows:

M - Pistols / Pull-up pyramids (2,4,6,8) x 2
T - Metcon
W - Running / Sprints
Th - Free Day / Sport
F - Metcon

So my workout will compliment PT as follows:

M - Pistol / Pull-up pyramids - 3/5/7/9 x 2, WOD
T - Metcon, Deadlift (Sumo or Standard) - 5/3/1/1
W - Running / Sprints, Dip pyramids - 3/5/7/9 x 2
Th - Free Day - WOD, Oly or Sport
F - Metcon, Squat (Sumo or Box)- 5/3/1/1

- Goals: beat the students, look good naked
- WODs: Heavy, 10-15 min
- Metcons: sandbags, bars, ropes

Simple, flexible and fun. It's my blend of Mark's Daily Apple BPF and Crossfit. @ 35 w/5 kids, not wasting my time trying to be elite, injured, or a gym rat.
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Old 11-06-2010, 02:32 PM   #260
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Re: Mike's Tourist Log

Mon 1 Nov 10

Pistol Pyramid 3/5/7/9 x 1

Pull-up Pyramid 3/5/7/9 x 2

WOD:
10-8-6-4-2
225 DL / BRPZ
4:16
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