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Old 03-19-2012, 08:57 AM   #1021
Sean Kufel
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Re: Sean's Workout Log

Kind of a recovery WOD today.

Stretch/Mobilize
Frog stand/Pistol practice
_______

120319

Three rounds for time:

7 Turkish get-ups w/45-pound barbell
Run 400 meters

20:03
_______

Handstand practice
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Old 03-20-2012, 08:53 AM   #1022
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Re: Sean's Workout Log

Stretch/Mobilize
Ring dips
Thruster 45x5, 95x3, 135x2, 165x1
_______

120320

9-6-3 reps for time of:
165 pound Thruster
Muscle-up

13:42
(5:58/5:13/2:30)

Man, that's heavy.
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Old 03-22-2012, 10:25 AM   #1023
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Re: Sean's Workout Log

Stretch/Mobilize
Burgener Warmup
Deadlift 45x5, 135x3, 225x3
_______

Deadlift 3-3-3, 80% 1RM

295-295-295
_______

Rogue Columbus 120320

9-15-21 for time:

225 pound Deadlift
Ring dips

7:42
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Old 03-23-2012, 05:50 AM   #1024
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Re: Sean's Workout Log

120323

Got some extra rest today in preparation for 12.5.
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Old 03-26-2012, 08:50 AM   #1025
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Re: Sean's Workout Log

Saturday 120324

CrossFit Games Open 12.5


100 pound Thrusters
Chest to bar Pull-ups

3/3, 6/6, 9/9, 12/12, etc....

Score: 77 reps
Compare to 70 reps during 2011 Open.

_______

Regional Open finish:

949/1318 (28th percentile)

Compare to 2011 Regional Open finish:
418/529 (21st percentile)

I hope to keep improving. I'm glad to have moved up in the rankings even with such a huge increase in the number of competitors.
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Old 03-31-2012, 05:11 PM   #1026
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Re: Sean's Workout Log

Starting back on Friday March 30 after a post-Open layoff. I will also be working a cycle behind the main site now, as this will help my WOD and strength planning.

Friday March 30

Snatch 1-1-1-1

95-115-125-135

_______

120326

21-15-9 For time:

135 pound Back squat
1.5 pood Kettlebell swing

6:47
_______

Saturday March 31

120327

"Del"

For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

26:11
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Old 04-01-2012, 02:51 PM   #1027
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Re: Sean's Workout Log

Burgener Warmup
_______

Snatch 1-1-1-1

95-105-110-115
_______

120328

Row 2K

7:20.9 [PR]

Compare to 7:24.8 on 110422.
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Old 04-03-2012, 11:26 AM   #1028
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Re: Sean's Workout Log

Stretch/Mobility
Deadlift set-up practice
_______

120330

Four-round "Barbara" (cut for time)

Rd 1 3:55
Rd 2 4:22
Rd 3 4:48
Rd 4 5:17

Average 4:36
Compare to 4:54 average on 110716. First time I've stayed sub-five on the third round, I think.
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Old 04-04-2012, 06:35 AM   #1029
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Re: Sean's Workout Log

Stretch/Mobility
Burgener Warmup
_______

Snatch 1-1-1-1

95-115-120-125
_______

120331

Thruster 3-3-3-3-3

135-155-165-175-180
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Old 04-05-2012, 10:07 AM   #1030
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Re: Sean's Workout Log

Stretch/Mobility
Handstand practice
Squat form practice
_______

120401 (No swim)

Five rounds for time:

10 Handstand push-ups
50 Squats

14:57
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