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Old 08-05-2008, 04:58 PM   #1
Aaron Costello
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Aaron's Log, Stan Co S/O

Introduction, i've been dabbling in cross fit for approximately 1-2 years, lately i've been sticking to the WOD's consistenly and the more I do it the more I love it (of course). Location Ceres/Modesto


8/5/08 back squat 5-5-5-5-5

Started off with an approximate 1/3 mile jog

w/u of 10 each pu's, push ups, sit ups and squats (3 rounds)

Rounds

#1 started (180 lbs) 225, or what I thought was 225, forgot a 45lb plate
#2 200 lbs
#3 225
#4 225
#5 225
Focused more on a deep proper squat rather than weight lifted.

Finished with a 1/3 mile run back to work.

m/27/5-11/175 lbs
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Old 08-07-2008, 07:55 PM   #2
Aaron Costello
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Re: Aaron's Log, Stan Co S/O

8/7/08

spent all day in a Redman suit sweating my butt off. Fought for 10 two minute rounds between 11 am to 5 pm. Not too hard of a work out, but rather hot, not taking the suit off.

As soon as the suit came off hit the 150 wall ball shots

#15 lb ball at a 10 foot target

6:35 mins
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Old 08-09-2008, 06:09 PM   #3
Aaron Costello
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Re: Aaron's Log, Stan Co S/O

8/8/08

started the 100 day burpee challenge

1 burpee

8/9/08

five rounds of
155 hang squat cleans x9
15 ft legless rope climbs x3


wow, couldn't quite get the hang squat clean with heavy weight, the pressure on my wrists as they curled back was crazy, had to drop the weight and I still couldn't get the bar to rest on my chest, just poor form with weak wrists..
after that I couldnt get more than one rope climb out, my grip was the weakest part, it was pitiful but I kept at is fast to atleast get a sweat from the work out. Must work on everything

rnd 1.
hsc 155 lbs x3, 135 lbs x6
2 rope climbs, somewhat legless
rnd 2.
hsc 45lbs x9
1 rope climb
rnd 3
hsc 45lbs x9
1 rope climb
rnd 4
hsc 65lbs x9
1 rope climb
rnd 5
hsc 65lbs x9
1 rope climb

total time: 18:29

100 day burpee challenge


day 2

2 burpees
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Old 08-10-2008, 10:15 PM   #4
Aaron Costello
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Re: Aaron's Log, Stan Co S/O

8/10/08

run 5k

12.5 laps on the track
21:03 (moderate pace, probably couldnt have pushed a lil harder)


Burpee's

Day 3

3 burpees
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Old 08-11-2008, 05:24 PM   #5
Aaron Costello
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Re: Aaron's Log, Stan Co S/O

8/11/08

GHD's on an incline bench, Hip & Back on two benchs (about 1/2 range of motion)
thrusters on 90 lb bar

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups 25 kipping, last 25 jumping

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups 25 kipping, last 10 jumping

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups 10 kipping, last 10 jumping

Time : 33:58 (dry heaved about four times on last thrusters)

Day 4

4 burpees
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Old 08-13-2008, 02:24 PM   #6
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Re: Aaron's Log, Stan Co S/O

8/12/08
Rest Day

jumped rope 8 min
100 tire slams with 12 lb sledge
flipped same tire 30 times
worked on stand up and sprawls
finished with bokken strikes

Day 5

5 burpee's


8/13/08

weighed 174.6 lbs, 5' 11"

Cross Fit total
840

Squat
135x8
185x3
225x2
245x1
275x1
300x1 300 lbs
Shoulder
95x5
115x3
135x2
155x1
165x1 165 lbs
175(attempted)
Deadlift
135x10
225x3
275x2
325x1
365x1
400.. DNF
375x1 375 lbs

Total 300+165+375 = 840

Day 6

6 burpees
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Old 08-14-2008, 04:47 PM   #7
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Re: Aaron's Log, Stan Co S/O

8/14/08

Started day at 0400 with training at the track, which consisted of team runs through the bleachers, sit ups, crunches, push ups, and other fun activities. Everyone else on the team doesn't crossfit so the workout was quite easy for me while others were meeting pukie.

At about 0600 went back to office and did the WOD
Total time 15:17
supplemented GHD for regular sit ups
not quite sure if my hip extensions weren't more of a back extension.

Day 7

7 burpees
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Old 08-17-2008, 11:26 PM   #8
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Re: Aaron's Log, Stan Co S/O

8/15/08

the workout of the day was 50/50 40/40 30/30 20/20 10/10
I did NOT get this workout in due to working late

Day 8

8 Burpees


8/16/08


Rest day

Day 9

9 burpess


8/17/08

WOD = 15-12-9 135 lb thrusters & Muscle ups

Did thrusters as Rx'd, Muscle Ups were on a pull up bar

Time = 18:20


Burpee challenge day 10/100
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Old 08-18-2008, 08:34 PM   #9
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Re: Aaron's Log, Stan Co S/O

8/18/08

WOD tabata something else


Pull ups: 10-9-6-6-5-5-5-5 = 51
Push ups: 25-20-14-11-10-10-10-10 = 110
Sit Ups: 13-14-13-12-12-13-12-11 = 100
Squats: 18-18-16-18-16-17-16-18 = 137

Total = 398

another humbling WOD, went into it thinking I was going to do a lot better, still really weak on pull ups.

Burpee Challenge

day 11/100
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Old 08-19-2008, 10:50 AM   #10
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Re: Aaron's Log, Stan Co S/O

8/19/08
body weight - 177.6

WOD = Deadlift 1-1-1-1-1-1-1


Started with normal C/F warm up, very sore and was not feeling too hot.

got up to 225 x6
went for 315 x4 and started seeing stars, my max for CFT was 375 lbs, for some reason I feel like crap and can't lift heavy today so I stopped.

Burpee challenge

day 12/100
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