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Old 09-09-2008, 04:33 PM   #21
Aaron Costello
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Re: Aaron's Log, Stan Co S/O

9/8/08

no work out, no burpees

9/9/08

did Fight gone bad for the first time, was once again, another humbling crossfit experience. I must have a sickness because all I want to do is go faster and outperform myself. Probably pretty common.

used 70 lb barbell for the lifts and only had a 15 lb medicine ball

total points = 317

burpee challenge

26/100

27/100
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Old 09-10-2008, 10:23 PM   #22
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Re: Aaron's Log, Stan Co S/O

9/10/08

Five rounds for max reps of:
Body weight bench press
Pull-ups ( did dead hang)
Body weight back squat

Bw = 173, bench and BS at 175#

round 1 - round 2 - round 3 - round 4- round 5

15 - 16 - 13 - 12 - 10
12 - 10 - 9 - 9 - 8
18 - 18 - 18 - 18 - 20

I don't know what was up with me, by round 4 and 5 I was feeling queezy, maybe it was not eating since lunch time or I'm just a wuss. I could have put more out on squats but I found my self quiting I will definately put more out next time.

burpee challenge

meh, didn't bother, felt like crap
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Old 09-16-2008, 05:23 PM   #23
Aaron Costello
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Re: Aaron's Log, Stan Co S/O

Attended Urban shield and held off on cross fit workouts to prevent any soreness.

9/16/08


"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

total time = 21:50

burpee challenge (starting back up)

28/100
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Old 09-18-2008, 09:54 PM   #24
Aaron Costello
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Re: Aaron's Log, Stan Co S/O

9/17/08

Rest Day

9/18/08

135 lb Clean and Jerk x 30

time = 4:40

burpee challenge

29/100
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Old 09-19-2008, 10:51 PM   #25
Aaron Costello
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Re: Aaron's Log, Stan Co S/O

9/19/08
run 5 k

time = 19:45
seems like I'm always running against the wind at the track

I'm also attending the nutrition seminar in Chico, CA tomorrow, hopefully I can increase performance with a better diet.

burpee challenge

30/100
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Old 09-21-2008, 11:31 PM   #26
Aaron Costello
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Re: Aaron's Log, Stan Co S/O

9/20/08

switched my rest day around, attended the Norcal Crossfit nutrition seminar

no burpees

9/21/08

did the filthy 50

Rx'd other than only having a 10 lb medicine ball

time = 24:25

by far my best filthy fifty, I think my first was around 50 minutes with about half the required knee's to elbows.

no burpee challenge
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Old 09-23-2008, 01:17 AM   #27
Aaron Costello
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Re: Aaron's Log, Stan Co S/O

9/22/08

Snatch 135lbs x 30 for time

didn't really have good form as this was my first time trying the "snatch"

started with 89 lbs x15, 115 x 5, 135 x 10 (got the hang of it by 135)

no time

burpee challenge

31/100
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Old 09-23-2008, 10:14 PM   #28
Aaron Costello
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Re: Aaron's Log, Stan Co S/O

9/23/08

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling [wmv] [mov] (olympic bar with 45 lb plate)
Push-ups

time as RX'd = 12:57

burpee challenge

32/100 I'm really starting to hate burpee's and I didn't think that was possible

Note: started the paleo diet yesterday, pretty strict on it so far and my body has noticed. We'll see how things go, I think im close to a 6-7 % body fat as I was at 5.9 % about 6 months ago and not much had changed so I might need to bump up my fats, even though i'm not doing the zone at this time. I definately notice no sugars.
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Last edited by Aaron Costello : 09-23-2008 at 10:16 PM.
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Old 09-24-2008, 11:24 PM   #29
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Re: Aaron's Log, Stan Co S/O

9/24/08

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

rounds
1 = 12
2 = 12
3 = 7
4 = 10
5 = 10
6 = 10
7 = 10
8 = 10
+ 14 more pull ups = 95 total
with only less than a minute to spare I pumped out another 14 pull ups for a total of 95. All of my pull ups were chest to bar, although I considered "MAX" as long as I held onto the bar, if I let go I started a new round, I'm not sure if that was correct. My pull ups are really weak, I think my weak links are my grip strength and erratic kipping. Perhaps I'll start a 100 day pull challenge to go with those nasty burpee's.

Also the end of my second day of Paleo, feeling alright still.

burpee challenge

33/100
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Old 09-27-2008, 02:30 AM   #30
Aaron Costello
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Re: Aaron's Log, Stan Co S/O

9/25/08

3 days of paleo and i've lost 4 pounds, not good since I don't have much left to lose other than my small amount of muscle. I might need to be hitting the fats a little bit more.

9/26/08


WOD = 30 muscle ups

no rings and worked all day so I did them on the pull up bar

time = 6:04

only finished 10/34 burpees so it doesnt count.
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