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Old 04-05-2008, 04:17 PM   #81
Robert Pierce
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Re: Gina's other workouts for the week of March 30-April 4

4/5/08

"Gwen"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Adam 85/85/95
Robert 95 x 3
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Old 04-06-2008, 05:02 AM   #82
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Re: Gina's other workouts for the week of March 30-April 4

Since Jacob P and Nick S and Jacob H were Crossfitters during the winter off-season, I thought that I would post the results of the first FMS track meet last Thursday. The middle and long distance runners from the middle school ran really well.

Nick S easily won the 400m and the 800m. He is within striking distance (3 sec) of the school record in the 800m. Jacob H came in 3rd in the 7th grade 1600m with a new PR. Jenny M destroyed the girls middle school record in the 1600m with 5:56 (as a seventh grader!) When she is done at the middle school next year, that record will be untouchable. Jacob P won the 8th grade 1600m with a PR of 5:15, within striking distance of that school record as well. And Jacob P, Nick S, (with soccer buddy Morgan M and one more) handily won the 4 x 400m in 4:14.

Nice job kids.
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Last edited by Robert Pierce; 04-06-2008 at 05:02 AM.. Reason: note
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Old 04-07-2008, 04:46 AM   #83
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Re: Gina's other workouts for the week of March 30-April 4

4/7/08

1/2 Murph

800m
50 pullup (sub BW rows)
100 pushup
150 squats
800m

Gina 15:48
Mark 16:12
Lisa 16:41
Brad 18:11
Adam 16:48
Robert 18:43

I didn't get Nick's time, sorry Nick!
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Old 04-07-2008, 07:13 AM   #84
Gina McLachlan
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Re: Fulton Crossfitters

Sunday Workout

5 minute warm up on treadmill at 4.0
ab/aductors 3 x 15 at 120 and 135 respectively
45 ab lifts

Elliptical Interval workout

75 in and outs for abs
75 lateral twists with 14 pound medicine ball

I lost 5 pounds in the past week so my diet and workouts have been effective!
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Old 04-08-2008, 04:41 AM   #85
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Re: Fulton Crossfitters

4/8/08

Adam/Robert v Nick/Shawn in 30 min of 2v2 basketball.

I won't post the score because I don't want to embarrass anyone.

Nice job, Gina.
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Old 04-09-2008, 05:12 AM   #86
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Re: Fulton Crossfitters

4/9/08

Today we tried something new and different, a basketball workout.

On each round, each person gets eight shots at alternate ends of the short basketball court. Rotate after five baskets made or eight shots total. Only one shot per end. Everyone rotates once through shooting and the other stations for total time. The other stations are:

DB OH squats (15#/20#/25#)
Supermans
Virtual shovel (25# plate, 45# bar)
Ab rockers
Boot strappers
OH press with tire
Farmers carry (2x35#/2x50# DB)

John, Nick, Brad, Mark, Robert, Lisa, Adam, and Gina went through three times at 7:00, 5:50, and 5:44.

Next time we do this we will make it 2 or 3 circuits in a row.
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Old 04-09-2008, 06:34 AM   #87
Gina McLachlan
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Re: Fulton Crossfitters

Monday afternoon I did Pilates class. We did several new exercises. Did squat twists with 14 pound medicine ball, squats with 15 pound dumbbell, and then arm, ab, and hamstring exercises.

Tuesday I did the treadmill torture routine I did last Tuesday. Followed it with 50 In and Outs and 50 12 pound medicine ball lat twists.
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Old 04-10-2008, 04:45 AM   #88
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Re: Fulton Crossfitters

4/10/08

Sunday's main site WOD: With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

I finished 14, total 105 pullups
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Old 04-11-2008, 04:51 AM   #89
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Re: Fulton Crossfitters

4/11/08

From the CrossFit Main site, workout demo:

10 DB Hang Squat Cleans
10 Pushups

10 Rounds for time

Gina 12:53 15#
Robert 15:42 35#
Lisa 16:26 15#
Mark 16:06 20#
Brad 15:19 20#
John 18:15 35/30# last 2
Adam 16:23 30#
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Old 04-11-2008, 05:10 PM   #90
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Re: Fulton Crossfitters

4/10/08

Adam: 4150 yards in the pool.
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