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Old 01-02-2006, 02:52 PM   #31
Anthony Bainbridge
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Monday, January 02, 2006 - Crossfit WOD 060102 (Linda)

Training
Bike 4 minutes @ 15kmh
Shoulder warmup stuff...
Few sets of light cleans/deads

Linda
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 body weight
Bench press: body weight
Clean: body weight
Set up three bars and storm through for time.

I used 275/185/135 with body weight of 180. Time: 52:36

Overall
I'm quite embarrassed to post this. My strength was fine as my sets were unbroken, my endurance was fine as I could still carry on a conversation, but my lower back was extremely tight from Friday's workout. After the first or second round, I was taking 5-7 minute breaks between each round so my back would loosen up. In fact, I was pretty close to quitting. If my back was fresh, there's no doubt in my mind I would hit sub 20. I'm very ****ed with my performance on this.

Jodi used 50% of rx'd weight and completely destroyed me at 17:04.

(Message edited by anthonyb on January 02, 2006)
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Old 01-03-2006, 03:52 PM   #32
Anthony Bainbridge
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Tuesday, January 03, 2006 - Crossfit WOD 060103

Training
Bike 3 minutes @ 20kmh

Tabata Squats (20 seconds of work, 10 seconds rest, repeat 8 times)
Muscleup (sub 5 chinups + 5 dips = 1 muscleup) as many reps as possible in 4 minutes
Rest 1 minute
Repeat

Multiply lowest squat count by the number of muscleups for each round. Add rounds together for total score.

Anthony
Round 1
Squats 27-30-30-29-29-26-26-27
Chins/Dips 5/5 5/5 5/5 5/5 5/5 5/5 5/5 5/5 5/5 (9)
Score: 26*9 = 234

Round 2
Squats 25-25-25-22-22-22-22-22
Chins/Dips 5/5 5/5 5/5 5/5 5/5 5/5 4/0 (6)
Score: 22*6 = 132

TOTAL: 366

Jodi
Round 1
Squats 23-24-25-25-23-24-22-22
Chins/Dips 5/5 5/5 5/5 5/5 5/5 5/5 (6)
Score: 22*6 = 132

Round 2
Squats 23-22-20-20-20-20-20-20
Chins/Dips 5/5 5/5 5/5 5/5 5/5 4/0 (5)
Score: 20*5 = 100

TOTAL: 232

Overall
This felt pretty good. Especially since I beat her for once. My back is still a bit stiff from the deads, but nothing major. Forgot my shoes, so this was done bare foot. Wasn't really an issue, other than strange looks from people in the gym.

Oh, and I've changed my routine. It will be as follows:

Sunday - Rest/Grappling Drills
Monday - WOD/MMA
Tuesday - WOD
Wednesday - 5x5 (squat/bench/row)
Thursday - WOD
Friday - WOD
Saturday - 5x5 (deadlift/military/chinup)

WOD can be subbed for something different should it interfer with my 5x5. For example, I won't do ME deads on a Friday and then 5x5 deads on Saturday. There will also be times when we switch Saturday's 5x5 to Friday so we can go to the pool on Saturday.
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Old 01-04-2006, 05:33 PM   #33
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Wednesday, January 04, 2006 - Walk / Jog

Training
Walk 0.5 miles @ 3mph
Jog 0.5 miles @ 5-5.5mph

Time: approx 16 minutes (forgot to check).

Overall
First half mile was a breeze - not even a hint of shin splints. I picked up the pace and kept it between 5-5.5 and only started to get some discomfort in the last 0.2 miles.
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Old 01-05-2006, 03:10 PM   #34
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Thursday, January 05, 2006 - Crossfit WOD 060105

Training
Bike 4 minutes @ 20kmh

Push Jerk
45x10
45x3
95x3
135x3
155x2
170x2
190x2
205x1
215x1 (10lbs PR)
225x1 (20lbs PR)
235x1 (30lbs PR)

BW: 180

Overall
I felt pretty strong today. I got lots of leg drive on the heavier sets, but not much of a jump. Oh well. 235 was pretty heavy, but that's one hell of a PR. Jodi built up to 80 and just missed an attempt at 95.
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Old 01-06-2006, 03:57 PM   #35
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Friday, January 06, 2006 - Crossfit WOD 060106

Training
Bike 4 minutes @ 20kmh

Anthony (BW=180)
Row 800m
Clean 155x9
Row 600m
Clean 115x15
Row 400m
Clean 85x21
Time: 14:00

Jodi (BW=110)
Run 800m
Clean 55x9
Run 600m
Clean 45x15
Run 400m
Clean 35x21
Time: 15:49

Lori (BW=?)
Run 800m
Burpees x 9
Run 600m
Burpees x 15
Run 400m
Burpees x 21
Time: 17:23

Overall
Whooo! I felt awesome today. The rows were a bit slow because of some cramping shins, but the cleans felt fast. My technique was not the best (not jumping/dipping enough), but not bad overall. Tomorrow is 5x5 ... deads, military, chins. I'll scale the weight back this week and then continue +5/10 as usual.

Jodi flew through and is looking comfortable with the cleans, she probably could have used more weight.

Lori is the front desk girl. We convinced her to try a workout, but she wasn't comfortable with cleans so she subbed burpees. She's preparing for rugby, so I think crossfit will do her well.
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Old 01-07-2006, 04:36 PM   #36
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Saturday, January 07, 2006 - 5x5

Training
Bike 6 minutes @ 20kmh

Deadlifts
135x5
225x5
315x5
405x5
415x5

Military Press
45x5
135x5
165x5
175x5
185x5
195x5

Chinups
BW+25x5
BW+35x5
BW+45x5
BW+55x5
BW+65x5

Overall
Decent workout, although I'm a bit stiff from deads. I'm really glad tomorrow is a rest day!! There's been a lot of buzz at my gym because of our crossfit workouts, it's kinda fun to see people so interested.
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Old 01-09-2006, 04:15 PM   #37
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Monday, January 09, 2006 - Crossfit WOD 060109 "Cindy"

Training
Bike 3 minutes @ 20kmh

Cindy: complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Anthony (BW=180): 19 rounds as rx'd

Jodi (BW=110): 15 rounds, last two rounds of chinups were assisted at the hips, and last 2 rounds of pushups were from knees

Lori (BW=180): 17 rounds, assisted chinups at BW-90 and pushups from knees

There was another guy on round 5 or 6 when I had to leave.

Overall
This felt awesome. My goal was 15+ but I would have been happy with 10-15 just because my chinup endurance isn't the greatest. But damn, it must be improving because I had a few more sets left in me ... 19 rounds blew my mind. Can't wait to see what tomorrow brings.

The crossfit revolution at my gym has begun. I have 3 other people doing crossfit on a regular basis and about half dozen others asking about it. And these are just regular people ... imagine when I introduce this to firefighters, police officers, and soliders - people who actually base their living on this type athleticism. Insane.
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Old 01-10-2006, 03:05 PM   #38
Anthony Bainbridge
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Tuesday, January 10, 2006 - Crossfit WOD 060110

Training
Bike 3 minutes @ 20kmh

Hang power clean 3-2-2-2-1-1-1-1-1 reps

45 x a bunch
135x3
155x2
175x2
185x2
195x1
200x1
205x0
205x0
205x0

Overall
I've never maxed on hang cleans before and built up too fast. Not overly impressed, but I had no idea what to expect, so I guess I should be happy. Or something. Jodi got 80.
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Old 01-11-2006, 03:43 PM   #39
Anthony Bainbridge
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Wednesday, January 11, 2006 - 5x5

Training
Bike 4 minutes @ 20kmh

Squats
45x10
45x10
135x5
185x5
225x5
275x5
315x5

Bench Press
45x10
45x5
135x5
185x5
225x5
275x5

TBar Rows
0x10
45x5
135x5
180x5
225x5
275x5

Run 5 minutes @ 6mph (0.5 miles)

Overall
Not too bad. It's been awhile since I've done "heavy" squats, so it took a few sets to adjust. Bench and rows felt smooth. Got some tightness in my lower legs during the run. I really need to start those exercises.
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Old 01-12-2006, 03:42 PM   #40
Anthony Bainbridge
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Thursday, January 12, 2006 - Crossfit "Karen"

Training
Bike 4 minutes @ 20kmh

Anthony (BW=180)
150 wall ball shots with 24lbs SANDBAG
9:25

Jodi (BW=110)
150 wall ball shots with 8lbs med ball
5:44

Lori (BW=180)
150 wall ball shots with 8lbs med ball
9:42

Overall
What surprised me the most was how much of a grip workout I got from catching/throwing the sandbag ... damn!! The good news is that when the owner saw me carry in the sandbag we got talking about medicine balls. The heaviest our gym has is 8lbs, so I think I convinced him to get a 12 and 20! I don't mind using the sandbag, but it would be too big of a jump for Jodi ... the thing is brutal on your grip. I think I dropped it 4-5 times.
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