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Old 05-25-2009, 06:43 AM   #51
Brian Dolan
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Wod 5/24/09 Cft

On shift today (R-3) and today is Crossfit Total time:

Squat: 385

Shoulder Press: 190 (after failing @ 195), still a PR

Deadlift: 345 PR went on to attempt 365 - to high. Next time I'm shooting for 355.

All in all pretty much PRs, and my CFT score was 920. Thats quite an improvement the last few months. Over the course of not quite 3 months, my CFT # has gone from 790 up to 845, and now is 920!

Gotta stick to it!
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Old 05-26-2009, 04:02 PM   #52
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WOD Tuesday 5/26/09 "Barbara"

"Barbara" was the WOD today, as usual, assisted pullups were subbed and I was gassed and had a killer headache after round 4 so I stopped there. Next time, I'll get it as close to Rx as possible.

The WOD:
20 Pullups (assisted)
30 Pushups
40 Situps
50 Squats

4 rounds, time each round and take 3 minutes between each to rest.

Round 1: 6:06
Round 2: 6:55
Round 3: 7:35
Round 4: 7:37
Round 5: Scratch

TOmorrow I'll run 2 Miles if I get a chance, driving Engine-1.

Also, Connor had a MD visit today, got a couple of shots, poor kid....also found out that at 4 months old he is 26" tall, 18 lbs, and is the size of a 7 month old...today will be his first solid food feeding! I have a feeling hes gonna be a TANK!
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Old 05-27-2009, 02:50 PM   #53
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WOD 5/27/09 Run 2 Miles

Scaled from "Run 5k". On shifty today, driving E-1. Third day of the "Burpee Challenge".

Ran 2 miles in 23:44. Not a great time, but an improvement of almost 2 full minutes over the last time...even small improvements are still improvements, right?
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Old 05-29-2009, 04:07 PM   #54
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Taking days off....5/29/09

Well, yesterday was my scheduled rest day, and today I still ache and feel worn out so I'm taking another day off. Back to work tomorrow when I'm driving E-8...

Oh, the Burpee Challenge continues. I'm doing my 5 for the day right after I type this.
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Old 05-31-2009, 02:28 PM   #55
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5/31/09 Status update

Well, the Burpee Challenge continues, day 8 tomorrow. Yesterday the WOD was Thrusters 1x7 ME. I was out at #8 so the equipment is seriously lacking and I honestly kinda mailed it in. Did some Push Press for warm up, and did some Thrusters and C&J, but at 100 & 150 lbs give or take...

Today I'm taking off again just to try and feel better and get a fresh start tomorrow. Down to 267.5 on the scale Friday....much better than the 282 or so I was back in March.
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Old 06-01-2009, 02:18 PM   #56
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WOD 6/1/09 "Erin"

OK, back in the game. Todays WOD was "Erin", a Hero WOD and much tougher than I first thught it would be, even scaled.

Started with some treadmill and rowing to warm up, followed by a few Burpees.

"Erin":

15 DB Split Cleans (scaled to 30 lbs from 40)
21 Pullups (assisted)

5 Rounds for time.

Completed 5 rounds in 20:53. Next time, I'll do the Cleans as Rx at 40 lbs. Feels good to get back on track...
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Old 06-02-2009, 01:37 PM   #57
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WOD 6/2/09 "Karen"

On shift today at Station 8. Nice Place, no equipment. The Mainsite WOD was OHS, bo I subbed "Karen". Kinda my standby for work WODs when theres no other gear.

Started with a warmup of a few laps walking around the station, then did 10 Burpees. Completed "Karen" in 4:55. Not my fastest, off by 13 seconds, but still an OK time for me.

Finished up with a jog of about 8 minutes.

Debating what I'm going to do tomorrow, do the mainsite or work out at Golds with Gina J. We'll see...
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Old 06-03-2009, 01:01 PM   #58
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WOD 6/3/09 "Helen"

I decided to go with the WOD from LowCountry CF which was "Helen". I'm only doing either assisted Pullups or Jumping Pullups, so a WOD based on "strict", "L", and "Kipping" pullups is kind of pointless for me at this stage of the game.

Warmed up with some walking, rowing, and Burpees, then hit it:

"Helen:
Run .25 miles (same as 400m)
21 KB Swings @ 40 lbs (heaviest I had access to)
12 Pull ups (assisted)

3 rounds for time. Finished right around 13:45. Thats a nearly 5 minute drop from last time I did this WOD...Running is getting MUCH better, and I'm happy with the time...
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Old 06-05-2009, 06:23 PM   #59
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06/05/09 WOD Deadlift ME

Today June 5, 09 on shift on R-5. WOD is Deadlift ME 7x1.

Started with warm up of pushups (60 total), Squats (30), back ext. (30) and 11 Burpees.

Deadlift:
1. 275

2. 315

3. 335

4. 315

5. 365 PR

6. 365 (Again)

7. 315

A new PR, and a good day of lifting...
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Old 06-06-2009, 12:46 PM   #60
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WOD 6/6/09 - D-Day+ 23,660

GOt off shift this morning from R-5. Busy shift with a bit of everything...MVC, stabbing, Residential R&C Fire, Intercranial Bleed etc. etc. Still, not that tired so I worked out right after shift. WOD was "Lynne", BP and Pullups.

Buy In: Row 1000m, Burpees

WOD 6 Rounds of:
Bench 225
Assisted Pullups

Did 6 rounds because I can't bench my BW more than 1-3 times, did 10 pullups and used the gravitron to be able to change the assistance on the pullups.

Best ROund:10 BP, 10 PU

Worst: 5 BP, 10 PU

Cash out:Row 500m

GOod workout, starting to "feel Stronger", you know?
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