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Old 01-30-2012, 09:26 AM   #991
Sean Kufel
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Re: Sean's Workout Log

Stretch/Mobility
Burgener Warmup
Hang power clean/Front squat/Hang squat clean x3ea
Jerk x5
Clean & Jerk 95x3
_______

120130

Clean & Jerk 1-1-1-1-1-1-1-1

135-165-180-190-195-F200-F200

+10 pounds compared to 111202; I'm good with that. Form felt very solid, especially my foot position on the landings; I just ran out of gas after the 195 (as I tend to do in the morning). Slow & steady progress is what I'm after, and I think I can keep it up.
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Old 01-31-2012, 07:40 AM   #992
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Re: Sean's Workout Log

Stretch/Mobility
SDHP 45x10
_______

120131

"Tyler"

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

25:28

Never done this before; turned into a slow and steady slog after round 2; went 14/7 on the SDHP, pace slowed by controlling the bar descent. I lost maybe 30 seconds in round 2 fussing with wrist tape and then removing it as well, but the last 2 rounds of MU were just slow. My hips are feeling the high pulls already.
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Old 02-01-2012, 10:02 AM   #993
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Re: Sean's Workout Log

Stretch/Mobility
Squat 45x10, 135x5
_______

Back Squat 5-5-5

205-220-230
_______

120201

For time:

(Today / 100427 Comparison)
30 Handstand push-ups (3:52 / 1:02)
40 Pull-ups (2:28 / 2:50)
50 Kettlebell swings, 1.5pd (2:58 / 2:30)
60 Sit-ups (2:21 / 2:47)
70 Burpees (7:13 / 8:59)

18:54

Compare to 18:07 on 100427. Again, the full-ROM HSPU really got me; in 2010 I was only doing half-ROM, and obviously they're way tougher going all the way to the floor every time. Nice to see such a huge improvement on the burpees and some improvement on the pull-ups too, though I think I could have finished those a little faster. It will be interesting to see what happens if the reverse comes up next cycle like it typically does.
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Old 02-03-2012, 07:18 AM   #994
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Re: Sean's Workout Log

Stretching/Mobility
Burgener Warmup
Deadlift 45x10, 135x5, 205x5, 255x3
_______

120203

Three rounds for time:

275 pound Deadlift, 10 reps
50 Double-unders

13:42
(3:03/5:00/5:38)

Compare to 10:53 on 110123. This was tough today; I really had to fight to get the last few DL reps up, but I got through it. Strength is slowly coming back, just gotta keep at it.
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Old 02-04-2012, 10:12 AM   #995
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Re: Sean's Workout Log

@ Crossfit Buffalo

Mobility
Five minutes strict pull-up ladder
Hamstring drills, 5x5

CF Games Open 11.2

AMRAP in 15 minutes:

155# deadlift, 9 reps
12 hand-release push-ups
15 box jumps, 24"

8 rounds + 9 reps
297
Compare to 259 during the 2011 open. Awesome, thanks for the workout, Dave!
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Old 02-07-2012, 06:17 PM   #996
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Re: Sean's Workout Log

@Champlain Valley CrossFit

Stretching/Mobility/CVCF WU
OHS 45/95x5
_______

Overhead Squat 5-5-3-3-1-1-1

135-145-155-165-185-195-205 [PR]

Woo!
_______

2011 CF Games Regional WOD 5 (Scaled)

21-15-9 of:

255-pound Deadlift
Box jump, 30"

7:06
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Old 02-08-2012, 06:27 AM   #997
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Re: Sean's Workout Log

@ Champlain Valley CrossFit

Stretch/Mobility/CVCF W/U

Shoulder Press 5-5-3-3-1-MaxReps

115-135-145-155-175-155x3
_______

AMRAP in 10 Minutes:

135 pound Jerk, 10 reps
20 Pull-ups
30 Double-unders

3 Rounds + 5 Reps
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Old 02-11-2012, 12:45 PM   #998
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Re: Sean's Workout Log

Stretch/Mobility
Burgener Warmup
_______

Snatch 2-2-1-1-1-1

95-115-125-135-135-140
_______

120211

"Erin"

18:30 [PR]
Compare to 19:26 on 100411, with 95-lb. barbell.
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Old 02-12-2012, 06:12 PM   #999
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Re: Sean's Workout Log

Stretch/Mobility
Ring Dips/PVC High pulls/Ring forward rolls
_______

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

24:21
Compare to 21:56 on 100615. Oof, this was rough.
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Old 02-13-2012, 12:47 PM   #1000
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Re: Sean's Workout Log

Stretching/Mobility
Air squats
Front squat 45x10, 135x3, 165x5
_______

120213

Front Squat 3-3-3-3-3

185-205-215-F220-220

Kind of a mental battle this morning. I knew I could do the 220, and I probably have it in me to do more, but I really had to focus mentally to get down into the bottom of the rep. A tough day, but still: it's progress.
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