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Old 06-24-2013, 06:32 AM   #61
Cody S Oates
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Re: Cody's CFW log

6-17-13

At the box...

Deadlift 5 x 3
275#
295#
305#
315#
325# PR*

3 stroke max watts on rower:
624 watts on third attempt

3 x 10 strict ring dips
3 x max L-sits (0:15/0:10/0:10)
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Old 06-24-2013, 06:36 AM   #62
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Re: Cody's CFW log

6-18-13

Jerk 5 x 3
135#
185#
195#
205# (2 reps)
205#
215# x 1
225# Fail
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Old 06-24-2013, 06:37 AM   #63
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Re: Cody's CFW log

6-20-13

"Angie"
Time 20:49

5 ring muscle ups before leaving
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Old 06-26-2013, 07:11 PM   #64
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Re: Cody's CFW log

6-21-13

1000m row warmup (4:04)

Back Squat 5-3-3-3-1-1-1-1
225# for 5
235# for 3
240# for 3
245# for 3
275# for 1
295# for 1 (FAILED...I think I jumped too fast)
285# for 1
295# PR**

3 position Clean + 1 Jerk
135#
155#
185# (FAILED the lockout on the jerk)

Clean & Jerk singles EMOM for 4 mins
185#
195#
205#
215# PR*
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Old 06-26-2013, 08:05 PM   #65
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Re: Cody's CFW log

6-24-13

Following Crossfit Football strength WODs now along with the programming at my box...hoping to get in the 300# squat & 400# deadlift. Cleans are improving every week & bench could use some work. I've been stuck around 275# for a while. Anyways...

Back Squat 3 x 5
245#
255#
255#

Strict Press 3 x 5
115#
120#
125#
Push Press 3 x 3
155#
165#
170#
Split Jerk 3 x 1
205#
215#
225# (FAILED-couldn't stand up and lockout)

3 x 10 GHD

3 rounds:
1 ring muscle up + 10 strict dips
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Old 06-26-2013, 08:10 PM   #66
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Re: Cody's CFW log

6-25-13

At work...supposed to deadlift 5RM but had to do our yearly physicals in the am and a badge ceremony in the evening so missed the gym. We have a crappy bar and a few plates at the station so just did what I could with what I had.

"Annie"
Time 9:04 (this sucks)

EMOM for 5 mins:
Muscle Snatch @ 85#

Every 30 secs for 5 mins:
Power Clean & Push Jerk @ 85#
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Old 06-26-2013, 08:17 PM   #67
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Re: Cody's CFW log

6-26-13

I was hoping to squat today but it wasn't on the CFFB program. Walked in the box to see we were snatching & cleaning from blocks so I was pumped. I've never pulled from blocks but have been wanting to for a while. We've got some guys going to an Oly workshop in a few months with Kendrick Farris & Andrea Ager so were getting ready for that! Gonna be awesome!

Power Snatch 5 x 3 from blocks (heavy but no missed lifts)
65#
85#
95#
115#
115#

Power Clean 5 x 3 from blocks (+ 1 jerk after 3rd rep)
155#
185#
190#
195#
195#
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Old 06-27-2013, 06:46 AM   #68
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Re: Cody's CFW log

6-27-13

"Fran"
Time 5:18 PR* Rx'd

This was a lot better than the first time I did Fran (around 9 mins) Broke everything in half, but man that round of 15 sucks. Butterfly pull-ups saved me but definitely need to get stronger so 95# feels lighter.

Back Squat 3 x 5 (add 5 lbs)
255#
260#
260#

I really wanted to knock out my strength before the WOD but glad I didn't. I rested a little and then threw some plates on the bar. Squats felt really good and hit full depth on every rep. I ran out of time so didn't bench press. I'll knock those out tomorrow at work.
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