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Old 02-27-2009, 08:07 PM   #411
James Compora
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Re: JC's CrossFit & Zone Log

My girlfriends first official CF workout of the year:

For Time:
30 Lunges
21 Pushups
21 Situps
30 Lunges
18 Pushups
18 Situps
30 Lunges
15 Pushups
15 Situps
30 Lunges
12 Pushups
12 Situps
30 Lunges
9 Pushups
9 Situps
30 Lunges
6 Pushups
6 Situps

Time: 8:45

Was going to do a few jumping muscle ups but was too spent... only did 1 (with a little help from JC)
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Squat: 405lb Bench: 305lb Press: 160lb Deadlift: 435lb
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Old 03-02-2009, 04:26 PM   #412
James Compora
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Re: JC's CrossFit & Zone Log

shoulder hurts really bad, i think from sleeping on it funny

3-2-09

Tons of ring work: attempted some muscle ups, levers... did quite a few skin the cats

took it easy today
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Old 03-03-2009, 02:38 PM   #413
James Compora
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Re: JC's CrossFit & Zone Log

3-3-09

Deadlift: 135, 205, 255, 265, 205, 135 x5

2 Rounds
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Time: 11:20

Cut the workout too 2 rounds so i could still have the ability to kick my *** tomorrow
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Old 03-04-2009, 01:06 PM   #414
James Compora
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Re: JC's CrossFit & Zone Log

3-4-09

Clean: 45, 95, 115, 115, 115 <-- Basically form work, mine sucks

Skin the cat x5

Dummy Lift: 140lb x2
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Old 03-04-2009, 03:54 PM   #415
Jay Ashman
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Re: JC's CrossFit & Zone Log

hey man, form work is key. Good work and nice skinning of the cat.
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Old 03-06-2009, 12:45 PM   #416
James Compora
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Re: JC's CrossFit & Zone Log

Modified "Jackie"
100 High Pulls, 45 pounds
50 Thrusters, 45 pounds
30 Chinups

Time: 14:53
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Old 03-06-2009, 06:17 PM   #417
David Schneider
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Re: JC's CrossFit & Zone Log

Quote:
Originally Posted by James Compora View Post
Modified "Jackie"
100 High Pulls, 45 pounds
50 Thrusters, 45 pounds
30 Chinups

Time: 14:53
Good work JC, nicely done
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Old 03-08-2009, 09:57 AM   #418
James Compora
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Re: JC's CrossFit & Zone Log

alright today is the first day on the CFSB. Good thing today is press cause my legs are still ****ed up from the last WOD. REST DAY TOMORROW!!!! thank god
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Old 03-08-2009, 11:06 AM   #419
James Compora
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Re: JC's CrossFit & Zone Log

3-8-09

Press: 45, 95, 105, 115, 115, 115 x5
Press: 95 x12 <--- Was too much weight, ill pry have to do it again next weight with that

Skin the Cat x5
Jumping Muscle Up x5

I skipped the met-con today because my legs are screaming bloody murder right now

I think im going to really enjoy CFSB, I'm pumped to hit a heavy met-con tuesday.
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Old 03-08-2009, 03:08 PM   #420
David Schneider
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Re: JC's CrossFit & Zone Log

Welcome to the Program...

Really put in the effort on both the training and the diet, and you will yield great results.
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