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Old 06-20-2009, 05:04 AM   #101
Bert Brams
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Re: Bert's Crossfit Journal

Bench @ SL's

Mobility circuit

Close-Grip Bench Press


Bar x 10
Bar x 10
50 x 5
55 x 5
65 x 5
75 x 5
80 x 10

KB See-Saw Press

16 x 10
24 x 6
24 x 6
24 x 6
24 x 6
24 x 6

SS

Bentover BB Row


60 x 10
80 x 10
90 x 10
90 x 10
90 x 10
90 x 10

Miniband Piston Pressdown

3 sets van 25

Reverse BB Curl

3 sets van 20

Ready in 30 mins.
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Back Squat:517 - Push Jerk: 231 - Deadlift:550
100m sprint: 10:97 - BW:165 My now or never log
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Old 06-22-2009, 07:35 AM   #102
Bert Brams
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Re: Bert's Crossfit Journal

Deadlift @ SL's

Mobility circuit

Conventional Deadlift


60 x 5
100 x 5
140 x 5
190 x 1
210 x 1
220 x 1
230 x 1 ("PR" with bodyweight 74 kg)

Circuit:

Farmer's Walk 60 kg x 60 meters
20 burpees
30 air squats
10 Sandbag Clean&Presses 50 kg


3 circuits

Muscle-Ups


BW x 3(first muscle-up, got it from the first try, lol ... I feel like an idiot for not kipping earlier)

Comment: Had a very nice day! Richard Vanmeerbeek came down to train and he had some post-exam alcohol that needed sweating out
We had some great training! Definitely needs to be repeated.

(these videos are reposts from Richard's log btw)

220 deadlift

http://vimeo.com/5270461

230 deadlift

http://vimeo.com/5270484

Richard Tire Flip(first time + bugs!)

http://vimeo.com/5270674

Richard Tire Flip(10 times)

http://vimeo.com/5270780
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Back Squat:517 - Push Jerk: 231 - Deadlift:550
100m sprint: 10:97 - BW:165 My now or never log
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Old 06-22-2009, 10:36 AM   #103
Bert Brams
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Re: Bert's Crossfit Journal

Overhead @ SL's

Mobility circuit

Axle OHP

Bar x 10
30 x 5
40 x 5
50 x 5
55 x 5
57.5 x 7

Muscle-Ups


BW x 15

Weighted Chins


BW x 10
BW + 10 x 5
BW + 15 x 5
BW + 20 x 5

Punching the heavy bag

5 rounds of 30 seconds
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Back Squat:517 - Push Jerk: 231 - Deadlift:550
100m sprint: 10:97 - BW:165 My now or never log
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Old 06-22-2009, 11:14 AM   #104
Scott Jenkins
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Re: Bert's Crossfit Journal

Well done on the muscle ups, its surprising how many you can get once you get the movement down, glad you and Richard had a great day, looked like lots of fun from the videos.
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Old 06-25-2009, 10:14 AM   #105
Bert Brams
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Re: Bert's Crossfit Journal

Thanks Scott!

Squat @ SL's

Mobility circuit

Low Box Squat


Bar x 10
60 x 5
80 x 5
100 x 3
115 x 3
135 x 8

Front Squat


60 x 10
70 x 10
80 x 10
90 x 10

21-15-9:

Power Snatch 40k
SDL High Pull 40k
Med Ball Scissors
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Back Squat:517 - Push Jerk: 231 - Deadlift:550
100m sprint: 10:97 - BW:165 My now or never log
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Old 06-25-2009, 10:33 AM   #106
Jesse Emers
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Re: Bert's Crossfit Journal

I just watched those videos of your and Richard's training day. Looked like it was alot of fun! I especially liked the tire flipping with the horse watching. I also never realized how strong your DL is compared to your BW, good stuff man!
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Old 06-26-2009, 06:58 AM   #107
Bert Brams
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Re: Bert's Crossfit Journal

Quote:
Originally Posted by Jesse Emers View Post
I just watched those videos of your and Richard's training day. Looked like it was alot of fun! I especially liked the tire flipping with the horse watching. I also never realized how strong your DL is compared to your BW, good stuff man!
Thanks Jesse!

Gonna test my squat and press max soon one of these weeks, should be good for a 180-190 squat and 70-75 press at this bodyweight.

Need to get my weight back up to 78 kg's though, but the problem is not getting fat while doing it.
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Back Squat:517 - Push Jerk: 231 - Deadlift:550
100m sprint: 10:97 - BW:165 My now or never log
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Old 06-26-2009, 08:44 AM   #108
Bert Brams
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Re: Bert's Crossfit Journal

Bench @ SL's

Mobility circuit

Close-Grip BP


Bar x 10
50 x 5
65 x 5
75 x 3
82.5 x 10

Handstand pushup


BW x 10
BW x 10
BW x 10
BW x 10

SS

Wide-Grip Chin
(chest to bar, deadhang, strict)

BW x 10
BW x 10
BW x 10
BW x 10

Reverse BB Curl


3 sets van 10

SS

Close-Grip Pressout


3 sets van 30

Comment: I'm so turning into a bodybuilder ... but, I'm gaining size and getting stronger and more conditioned, so that's the most important thing.
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Back Squat:517 - Push Jerk: 231 - Deadlift:550
100m sprint: 10:97 - BW:165 My now or never log
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Old 06-26-2009, 12:58 PM   #109
Richard Vanmeerbeek
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Re: Bert's Crossfit Journal

I like the hspu action !

And way to go on all these muscle-ups the other day, how did it feel ?
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Old 06-29-2009, 07:51 AM   #110
Bert Brams
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Re: Bert's Crossfit Journal

Quote:
Originally Posted by Richard Vanmeerbeek View Post
I like the hspu action !

And way to go on all these muscle-ups the other day, how did it feel ?
The muscle-ups went pretty well, but I did take a few seconds between reps

Today, however, they absolutely sucked ... I was feeling run down from working in the and had zero kip ... getting closer to a strict one this way though.

Overhead @ SL's

Mobility circuit

Axle OHP


Bar x 10
30 x 5
45 x 5
55 x 3
60 x 6 + 3(after 10 sec)

Close-Grip Pushups on parallelets

201 reps total

SS

Ring Chins


81 reps total

Rehab stuff:

Band pull-aparts
DB Wrist curls
Reverse curls
Calve Raises

Comment:
The thermometer showed a refreshing 46 Celsius (115 Fahrenheit) in Stagger Lee's. Drank 2 liters of water and was still thirsty.
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Back Squat:517 - Push Jerk: 231 - Deadlift:550
100m sprint: 10:97 - BW:165 My now or never log
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