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Old 12-28-2007, 09:29 AM   #1
Mike Needle
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Mike N's Log

26DEC2007
single rep maxes
squat-275
shoulder press-175
dead lift-365
bench-225

27DEC2007
Total time, not including warmup but including rest, 40 minutes
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Old 01-22-2008, 09:12 PM   #2
Mike Needle
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Re: Mike N's Log

Tuesday 080122
Rest Day

but did Sunday 080120
Deadlift 1-1-1-1-1-1-1 reps
because of prior off days

315 325 335 345 355 365 375

-----------------------

Monday 080121
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

did 5 circuits

-----------------------

Thursday 080117
"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

from memory but close...

225x2
2 pu's

225x2
2 pu's

225x2
2 pu's

225x2
2 pu's

225x3+1
1 pu's

-----------------------

Wednesday 080116
Run or Row 5K

run 33 minutes?

------------------------

Tuesday 080115
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

43 minutes, switched out squat thrusts for burpees, too tired, no jump rope to do double unders, wall ball with 12 lbs, swings with 20s and 15s

---------------------------------

Saturday 080112
"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

dont remember but wasnt great, 95 lbs cleans
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Old 01-23-2008, 06:29 PM   #3
Mike Needle
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Re: Mike N's Log

Wednesday 080123
Four rounds for time:
Run 400 meters
Rest 2 minutes

15:06
on eliptical
during 2 min "rest" stayed going at slow pace
does not include last 2 min rest, total cardio time 21 mins
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Old 01-26-2008, 07:36 AM   #4
Mike Needle
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Re: Mike N's Log

Friday 080125
"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

24 minutes...subbed 3pu/3dips for muscle ups
cleans did 135 but sets were 4 6 5
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Old 01-27-2008, 09:24 PM   #5
Mike Needle
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Re: Mike N's Log

Sunday 080127
"CrossFit Total"

Back squat, 1 rep - 305, form ok, a little shallow on the way down but barely, a little forward movement when comming up, but still pretty solid
Shoulder Press, 1 rep - 195
Deadlift, 1 rep - 395, form ok, tried 405 but stopped at bottom, did 395 to get it back up, back slightly curved

added in bench as well - 255

used spotter on all but deadlift, no help but allowed me to go all out

did day after snowboarding, so back and legs sore
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Old 01-28-2008, 07:47 PM   #6
Mike Needle
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Re: Mike N's Log

Monday 0800128
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

14 rounds
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Old 01-29-2008, 08:09 PM   #7
Mike Needle
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Re: Mike N's Log

Tuesday 080129
"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

used 95 lbs, did it in 3 sets of 10, 5 minutes total time, took water break between sets 2 and 3
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Old 02-07-2008, 08:20 PM   #8
Mike Needle
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Re: Mike N's Log

Thursday 080131
Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps

forget, but i think it was 41 minutes, or maybe 36
-----------------------------------------

Friday 080201
Run 10 K

Post time to comments.

missed this day, but did 30 mins of cardio on 0202 to make up for missing it

------------------------------------------


Saturday 080202
"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

pull ups, 10 the remaining 3 were 6-8, all weight assisted
pushups 17 13 11 9 8 10 7 7
situps 13 9 9 8 9 8 7 9
squats 16 12 14 10 13 10 10 13

timing sucked cause no watch, had to use clock on wall so distracted

------------------------------------------------------

Monday 080204
Back Squat 3-3-3-3-3 reps

Post loads to comments.

255x3 255x2+1 245x3 235x3 235x3
---------------------------------------------------

Tuesday 080205
"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

33 minutes, set one of snatches 10 reps w/ 25lb db, set two 12 reps w/ 20 lb db, set three 10 reps w/ 20 lb db
pull ups were weight assist and followed by hanging leg raises
---------------------------------------------------

Wednesday 080206
Push Jerk 3-3-3-3-3-3-3 reps

Post loads to comments.

3x135 3x145 3x155 3x165 3x175 3x175 3x165 (dropped on last set to maintain form)
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Old 02-13-2008, 08:54 PM   #9
Mike Needle
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Re: Mike N's Log

Friday 080208
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

26 mins
pull ups weight assisted, for ring dips did reg dips x3, did modded crunches for knee to elbows cause didnt see demo yet, did kettlebell swings with 25lbs, did hang clean squats w/ 85lbs bb cause not sure how to do dbs, did wall balls with 10 lbs ball, skpped rope climbs due to time and no ropes


-----------------------------------------------


Saturday 080209
Run or Row 5K

Post time to comments.

19:48 on elliptical

----------------------------------------------

Sunday 080210
Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

325 335 345 355 365 375 385

did on monday 080211 since it was a rest day and had drill, really bad form though, drop and stop bending over so much
-----------------------------------------------------

Tuesday 080212
"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

10 or 11 rounds

3 w/ 40lbs db for swings
4 w/ 35lbs db for swings
2 or 3 w/ 30 lbs db swings
-----------------------------------------------

Wednesday 080213
"Randy"

75 pound Power snatch, 75 reps for time.

40 reps w/ 75lbs bb
35 reps w/ 65lbs bb
5:30 time
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Old 07-19-2011, 04:08 AM   #10
Mike Needle
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Re: Mike N's Log

Monday 110718

2010 Northwest Regional Event 1

Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders

did broomhandle round 1, 2.5lbs round 2, 5lbs round 3

10:23
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