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Old 04-29-2008, 06:56 AM   #111
Gina McLachlan
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Re: Fulton Crossfitters

Did elliptical interval for 30 minutes on Sunday, along with lat pulls (70), ab/ducter (125/110), and ab work.

Pilates Monday with pulsed squats, hamstrip curls, ab work, and arm weights.

Ran my 3K again today. Ran all 40 laps without stopping for a time of 31:33. This is lower than my last time of 31:17 so I guess the walking a lap helps refresh me for the last laps. Also, there were no walkers or runners there today and when there are, I try to pass them at farther spots each time so that may have hurt me. I'll keep trying!
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Old 04-29-2008, 06:57 AM   #112
Gina McLachlan
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Re: Fulton Crossfitters

[quote=Robert Pierce;301252]4/29/08

Adam got a new PR for pullups with 25!

I got my first muscle-up today...twice! The second one was a lot easier. (Gina witnessed this while she was running the track!)

Also practiced hang power snatches, 3-3-3-3, working up to 95#

[(Gina witnessed the muscle ups while she was running the track!)/QUOTE]
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Old 04-30-2008, 05:13 AM   #113
Robert Pierce
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Re: Fulton Crossfitters

4/30/08

Pyramid Plate Workout, 25# plate unless noted o/w

2 Around the World
4 Squats
6 Rows
8 SDLHP
10 Thrusters

Run 2 lengths (basketball court), then 2 Around the Worlds;
Run 4 lengths, then 2 Around the Worlds, 4 Squats;
Run 6 lengths, 2 A-W, 4 Squats, 6 Rows...

Go up the pyramid to 10 Thrusters, rest 2 min, then back down in reverse.

Missy 15:40
Robert 15:12 (45#)
Gina 14:54
Lisa 14:35
Adam 14:25 (35#)
Shawn 15:12 (35#)
Brad 20:55 (3 rounds, 35#!)
John 14:30 (35#)
Andra 14:50
Aaron 17:10

Reminder: watch this thread for notice of changes of location. As the weather improves, we'll move outside to parking lot, park, etc.
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Old 05-02-2008, 04:49 AM   #114
Robert Pierce
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Re: Fulton Crossfitters

5/2/08

From CF Cincinnati: "Which Side Wins?"

10 Burpees
10 KB/DB Front Squats R
10 KB/DB Presses R
10 OHD Walking Lunges R
10 KB/DB Swings R
10 Burpees
10 KB/DB Front Squats L
10 KB/DB Presses L
10 OHD Walking Lunges L
10 KB/DB Swings L
2 rounds for time

Gina 11:13 20#
Robert 11:44 35#
Nick 12:01 35#
Lisa 11:50 20#
Missy 11:52 20#
Andra 12:15 20/15#
Brice 12:44 25#
Aaron 12:25 30#
John 12:49 35#
Adam 13:10 30#

Then we did GHD situps and back extensions, 20/20 x 3
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Old 05-04-2008, 07:11 PM   #115
Robert Pierce
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Re: Fulton Crossfitters

5/4/08

Adam and I did ME work.

DL 3 x 5
Adam 135, 185, 185, 185, 185
Robert 135, 185, 235, 235, 235

SP 5 x 5
Adam 65, 65, 65, 70, 70
Robert 85, 95, 105, 115(f), 105

PP 3 x 5
Adam 75, 80, 80, 80, 80
Robert 105, 105, 115, 120, 120

PJ 1 x 5
Adam 85, 115(f), 115, 115, 115
Robert 105, 115, 145, 145, 145

FS 5 x 5
Adam 80, 95, 115, 135, 145
Robert 95, 115, 135, 145, 145
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Old 05-05-2008, 05:03 AM   #116
Robert Pierce
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Re: Fulton Crossfitters

5/5/08

15 TGU
250m run
20 pushup, 20 squats
18 pushup, 18 squats
16 pushup, 16 squats
250m run
14-12-10 as above
250m run
8-6-4 as above
250m run
15 TGU

Gina 15# 15:05
Missy 20# 16:30
Andra 15/12# 17:13
Nick 20# 16:47
Lisa 15# 17:45
Brad 25/20# 17:53
Robert 35# 18:27
Aaron 30# 18:19
Adam 35# 22:30
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Old 05-05-2008, 07:26 PM   #117
Robert Pierce
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Re: Fulton Crossfitters

5/5/08

An update on what will likely be the last Fulton Middle School track meet of the season.

The soccer boys (and part-time, between seasons, body-weight CrossFitters) set 5 school records this year, including two more today. At earlier meets, the boys set school records in the 400, 800, and 4 x 400m relay. Today, Morgan set a school record in the pole vault at 9-0 and Jake P. set a school record in the mile with 5:05.63.

Congratulations, boys, and keep up the good work.
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Old 05-06-2008, 04:59 AM   #118
Robert Pierce
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Re: Fulton Crossfitters

5/6/08

From CrossFit main:

10 65# Thrusters
10 Pullups

AMRAP in 20 minutes

11 + 5
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Old 05-07-2008, 01:22 PM   #119
Scott Schutte
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Re: Fulton Crossfitters

Hey Guys,

I was looking around on the internet and found Fulton Crossfitters. Looks like things are going well for everyone.
The gym I am working for should be opening a crossfit facility in the next few months in Columbia. Always feel free to ask any questions and send me a message letting me know how everyone is doing.
If anyone is struggling with any kind of injuries let me know because we are doing some stuff now that fix about everything.

Keep in touch.

Scott Schutte
scott@tfcoaching.com
573-473-2674
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Old 05-08-2008, 04:50 AM   #120
Robert Pierce
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Re: Fulton Crossfitters

Hi Scott, glad to see that you found us here. See what you started? If/when you get bumper plates and can do some oly lift training, there are a couple of us who might like to get some instruction.

5/8/08

Rest day for me.

Adam did Jackie:

1000m row
50 45# thrusters
30 Pullups

10:55, taking 3 1/2 minutes off of his PR.

Weather permitting, we will be at the Fulton High School track tomorrow morning.

Last edited by Robert Pierce : 05-08-2008 at 04:52 AM. Reason: added tomorrow's meeting place
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