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Old 09-14-2008, 11:24 AM   #231
Robert Pierce
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Re: Fulton Crossfitters

9/14/08

Robert and Shawn did the following:

Full squat cleans, 5 x 4
Robert: 95/115/135/135
Shawn: 95/115/135f/115

SP/PP/PJ 2/2/2
Robert: 95/115/125/125f
Shawn: 95/115/115/115 (done 0/3/3)

Jackie
1000m row
50 45# thrusters
30 Pullups

Robert: 11:06
Shawn: 12:15

Last edited by Robert Pierce; 09-14-2008 at 11:27 AM.. Reason: typo
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Old 09-16-2008, 09:43 AM   #232
Brad Hegemann
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Re: Fulton Crossfitters triathlon course

Here's a road option for the bike portion:

South out of the HS complex.
Left/east on Industrial.
Left/north on Wood St.
Left/west on St. Eunice
Left/south on Westminster
Right/west on William Woods Ave
Right/north on Cardinal Dr (54 access road)
Right/east on St Eunice
Right/south on Wood St
Right/west on Industrial
Right/north into HS complex.

Measures out to a bit over 6 miles, call it 10K.

FHS has their cross country meet this weekend so we'll see what their 5K course looks like. We should be able to use something similar for the run.
-brad
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Old 09-18-2008, 04:28 AM   #233
Robert Pierce
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Re: Fulton Crossfitters triathlon course

9/18/08

"The Chief"

3 Hang Power Cleans
6 Pushups
9 Squats

Max sets in 3 minutes, then 1 min rest, repeat x 5 rounds

I got 4 sets in each round, with a few seconds to spare each time.
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Old 09-19-2008, 04:31 AM   #234
Robert Pierce
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Re: Fulton Crossfitters triathlon course

9/19/08

Team Game

4 laps - 5 pts
500m row - 5 pts
20 SDLHP - 3 pts
20 FSC - 3 pts
10 Burpees - 3 pts
20 BW rows - 2 pts
30 Box jumps - 2 pts
20 DB swings - 1 pt

20 min

Lisa's team beat Missy's team 137 to 134.

Good luck to the Hornets in the soccer tourney this weekend in Springfield.
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Old 09-21-2008, 10:53 AM   #235
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Re: Fulton Crossfitters triathlon course

9/21/08

Grace

30 C&J

Adam: 8:35 with 95#
Robert: 6:45 with 115#
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Old 09-23-2008, 05:06 AM   #236
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Re: Fulton Crossfitters triathlon course

9/23/08

Robert and Shawn did the following:

FS: 5 x 4 to 165#
SP/PP/PJ: these were ugly today, but more or less to 115#
DL: 10/5/3/3/3, Robert to 305# and Shawn to 255#
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Old 09-29-2008, 04:49 AM   #237
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Re: Fulton Crossfitters triathlon course

9/29/08

50 Box Jumps (24 inch box)
50 Jumping Pull-ups
50 Kettlebell Swings (1 Pood)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45 lbs)
50 Back Extensions
50 Wall Ball Shots (20 lb Ball)
50 Burpees
50 Double-unders

1 Round for Time

I won't write in all the subs, you know what you did.

Brad 27:50
Shawn 29:54
Missy 30?30
Robert 32:15
John 31:20
Mark 30:30
Lisa 30:55
Connie 31:10
Brice 33:55

Here are times from June:

Missy 25:10
Gina 25:47
Lisa 29:00
Connie 27:27
Suzanne 22:00
Shawn 28:48
Robert 28:48
Mark 27:15
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Old 09-30-2008, 08:36 AM   #238
Robert Pierce
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Re: Fulton Crossfitters triathlon course

9/30/08

Shawn and Robert did the following:

Front squat starting with 95# x 8, 115# x 5, 135# x 5, 155# x 5, 175# x 3

Deadlift, about 5 sets, ramped up starting at 135#
- Shawn got few reps at 255#
- Robert got 2xBW, 1rm of 330#, new PR!

~1 mile run
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Old 10-04-2008, 04:20 AM   #239
Robert Pierce
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Re: Fulton Crossfitters triathlon course

10/1/08

1 length x 8, full recovery
30 Pushups
1 lap x 4
25 Pushups
2 laps x 2
20 Pushups
4 laps x 1

October is pushup month. We're shooting for 1500 GOOD pushups. That's an average of 50/day. Do them on your own and post here.
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Old 10-04-2008, 04:34 AM   #240
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Re: Fulton Crossfitters triathlon course

10/3/08

The group did Hooverball + 60 pushups.

I did 5 rounds for time of:
20 pushups
15 pullups
10 75# thruster

Group pushup total: 135
RPP: 175
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