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Old 10-31-2005, 11:24 AM   #1
David Ristau
Member David Ristau is offline
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Join Date: Oct 2005
Location: Victoria  British Columbia
Posts: 80
I've been lurking here for a while, trying out the exercises and stuff... In the last week I've done three WOD's and will be continuing:

Tuesday 051025:

21-15 and 9 rep rounds of:
Left-arm Dumbbell snatch, 35lbs
Right-arm Dumbbell snatch, 35lbs
Pull-ups, replaced with pushups and doubled the rep count

Time: 10:30

Wednesday 051026:

50 pound Dumbbell squat cleans, 10 reps
21 Handstand push-ups, replaced with 35 pound standing military press
35 pound Dumbbell squat cleans, 15 reps
15 Handstand push-ups, replaced with 35 pound standing military press
25 pound Dumbbell squat cleans, 20 reps
9 Handstand push-ups, replaced with 35 pound standing military press

Time: 9:30

Monday 051031:

Five rounds for time:
120 pound Bench press, 21 reps
Run 400 meters, replaced with 2 minutes stationary bike

Time: 13 minutes

I will need to work on the power lifting/Olympic lifts, as this is one area where I have not done any work. Also the gymnastic moves, I'll need a pull-up bar and rings to continue here.

I have a 30min “warm-up” routine that mainly works cardio and muscular endurance, I also place additional emphasis on core, speed, agility training.

Thanks for the continued workouts, variety and information,


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Old 10-31-2005, 02:25 PM   #2
Don Stevenson
Affiliate Don Stevenson is offline
Join Date: Jan 2005
Location: Sydney  NSW
Posts: 1,038
Hey Dave, Welcome to crossfit!

Post your workout results on the front page so everyone will see them!
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