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Old 04-09-2009, 07:03 PM   #1
Ryan Evans
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Ryan's CFSB Log

Hello all,
I thought I would start my own CFSB as I am fully on board with the philosphy behind the program and hopefully get some advice and input along the way. I s tarted on monday so I will update to catch up. Thanks!
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Old 04-09-2009, 07:05 PM   #2
Ryan Evans
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Re: Ryan's CFSB Log

April 6th - Monday

Back Squat Day
3x5 - 155, 165, 185

Metcon: 5 rounds for time of:
5 powercleans - 135 lb
21 Box jumps - 24" box
Time: 13.32

Gymnastics: Ring support holds 1 minute total.
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Old 04-09-2009, 07:07 PM   #3
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Re: Ryan's CFSB Log

April 7th - Tuesday

Deadlifts
3x3 - 255, 270, 280
1x15-20 - 185 for 15 reps

Metcon: Half Cindy (10 min) with an SCBA on.
Rounds: 7

Gymnastics: L-sits 1 min total
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Old 04-09-2009, 07:08 PM   #4
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Re: Ryan's CFSB Log

April 8th - Rest day

Whew, needed it, great stuff!
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Old 04-09-2009, 07:11 PM   #5
Ryan Evans
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Re: Ryan's CFSB Log

April 9th

Metcon Day.

So planned on doing a 5k run but instead ended up doing some emergency plumbing. Went to fix a leak on one of my outside spigots and it went from bad to worse for a while. My plan is to do two workouts tomorrow, at the station so it should be doable.
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Old 04-11-2009, 06:53 PM   #6
Ryan Evans
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Re: Ryan's CFSB Log

April 10th - Front Squats
5x3 - 105, 115, 125, 135, 145

Metcon: 3 rnds for time of:
15 Burpees
5 Deadlifts @ 225
Time: 8:14

I love this Metcon, it is a heck of smoker!

Gymnastics: L-sits for 30 seconds total (I'm horrible at these, working on getting them stronger!)
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Old 04-11-2009, 07:55 PM   #7
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Re: Ryan's CFSB Log

April 11th - Shoulder Press

5x3 - 75, 75, 95, 105, 115x1 - failed on the last two reps, but still a PR.

Metcon: 1/2 Angie for time:
50 pullups, pushups, situps, squats
Time: 9:47

Gymnastics: Ring Support Holds 1 minute total

I am smoked after week 1. A rest day will be much appreciated!

As a side note, all of the last recorded weights for each lift was a PR this week.
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