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Old 12-10-2008, 02:46 PM   #1
Louise R Howell
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Louise and James' Workout Log

9/12/08

@ Crossfit North East England

Warm up: max air squat reps - 56. An improvement of 22 over Saturday's pathetic attempt of 34, although in my defence my legs were sore after doing the squats from the WOD last Friday.

AMRAP in 12 mins

1 x 44kg deadlift
3 x hanging knee raise
5 x burpees

19 rounds

5 mins rest

Bottom-to-bottom Tabata squats: lowest number - 12

Hands were hurting after doing the deadlifts followed by hanging knee raises! I'll soldier on though.
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Old 12-10-2008, 02:51 PM   #2
Louise R Howell
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Re: Louise and James' Workout Log

10/12/08

General Warm-up.

5 rounds for time of:

400m row
5 x push press @ 20kg
6 x lunges (with bar on back after PPs, 3 each leg)

16:01, but that included chasing after some charv who ran off with my bar whilst I was rowing half way through the workout!
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Old 12-10-2008, 02:59 PM   #3
James Withington
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Re: Louise and James' Workout Log

9/12/08

@ Crossfit North East England

Warm-up:

3 rounds

10 x pull-up
10 x push-up
10 x sit-up
10 x squat

Plus a little work on my kip technique with Kempie

AMRAP in 12mins:

1 x 60kg Deadlift
3 x KTE
5 x burpee

tag team style with Lee, 'resting' in press-up position while he did his round. 25 rounds in total.

5 mins rest

Bottom-to-bottom Tabata Squats: lowest round - 13
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Old 12-10-2008, 03:03 PM   #4
James Withington
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Re: Louise and James' Workout Log

10/12/08

General rowing warmup

Deadlifts:

5 x 60kg
3 x 100kg
3 x 140kg
3 x 145kg
3 x 150kg - actually it was more like 2 + 1 single as my grip slipped on the 2nd rep and I had to reset myself.

2 x 1-6 pull-up breathing ladder.

3 x 15 GHD sit-ups.
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Old 12-12-2008, 02:31 PM   #5
Louise R Howell
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Re: Louise and James' Workout Log

12/12/08

3 rounds for time:

50 box jumps
21 deadlifts with 25Kg kettlebell
30 body rows on Smith machine

22 minutes including falling off the box twice!
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Old 12-12-2008, 02:39 PM   #6
James Withington
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Re: Louise and James' Workout Log

12/12/08

Rowing to warm up.

Some overhead squats working up to a heavy-ish single at 62.5kg.

Then:

10-8-6-4-2-1 reps for time of:

Bodyweight back squat
Pull ups
Bodyweight power clean

15:3x

Not very happy with that. My back started complaining after the second round of cleans. Clearly didn't leave enough rest time after the deadlifts the other day.
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Old 12-13-2008, 02:12 PM   #7
Louise R Howell
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Re: Louise and James' Workout Log

13/12/08

CFNEE

Warm up: 10 jumping pull ups, 10 kettlebell swings and 10 burpees x3.

AMRAP in 5 minutes: 5 front squats and 5 push press with 30Kg. 5 rounds.

3 minutes rest.

AMRAP in 5 minutes: Max pull ups and running up and down 3 flights of stairs. 24 pull ups.

3 minutes rest.

AMRAP in 5 minutes: 5 front squats and 5 push press with 30Kg. 4.5 rounds.
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Old 12-13-2008, 02:16 PM   #8
James Withington
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Re: Louise and James' Workout Log

13/12/08

Rowing to warmup, then some snatch drills followed by some lightish muscle snatch to OHS combos. Then...

Mainpage WOD from yesterday.

3 rounds for time of:

50 box jumps (onto a bench, probably around 20")
82.5kg deadlift, 21 reps
30 pullups

23:45

Deadlifts sucked on this one, as my back was still a little tender from all the cleans yesterday. Also, could do with investing in some chalk as my hands were incredibly sweaty after the first round and grip became a major issue!
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Old 12-14-2008, 05:02 AM   #9
Leon Robotham
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Re: Louise and James' Workout Log

Just popping in to say hi guys.

Funny that you had to chase after a chav for your bar, Louise.

Strong work by both of you. See you Tuesday.
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Old 12-15-2008, 09:25 AM   #10
Louise R Howell
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Re: Louise and James' Workout Log

15/12/08

Rowing to warm up.

Did main page WOD.

Scaled to 5 rounds for time of:

5 dead lifts 40Kg
10 burpees

5.04 minutes. Quite happy with this, but dead lifts could have been heavier.


Practised front and back squats in the power rack with a 20Kg bar, then hang power cleans with broomstick then with 15Kg bar under the instruction of James. Getting easier but needs to be learned!

Last edited by Louise R Howell : 12-15-2008 at 09:35 AM.
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