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Old 07-22-2011, 12:49 AM   #871
Lee Hill
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Re: Lee Hill's log

20/07/11 - CFNEE AM session
3xcfnee WU - left shoulder wrong

DL form work to 5x140kg - fine, hamstrings engaged throughout.

5rft: 5x100kg DL/200m run - 5:05

Left hamstring twangy later in day, but feel fine. Rolled out PM.
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Old 07-25-2011, 02:23 AM   #872
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Re: Lee Hill's log

22/07/11 - classroom WOD PM
sketchy WU as limited time - false economy I know.

Tabata manchester open:20lb vest lunge: 12,13,12,12,12,12,12,12 = 97
HR press up: 13,11,8,8,7,7,7,7 = 68
DU: 16,23,20,10,29,10,15,17 = 130
Pistols: 3,5,5,6,5,7,6,4 = 41

Pistols got better, happy with balance now.


23/07/11 - 9am hangover run
1mile jog WU

5xbyker banks sprints:
58, 59, 61, 65, 65 seconds.
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Old 07-25-2011, 01:57 PM   #873
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Re: Lee Hill's log

25/07/11 - cfnee 6pm class

wu - hip mobility and 1k run

back squat on box - to 5x122.5kg - knees good. 4th rep heavy on box.

5 min amrap:
10xalt 50kg lunges
10xpush up


5rds and 18 reps

feet flustered as got tired
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Old 07-26-2011, 11:06 AM   #874
Lee Hill
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Re: Lee Hill's log

26/07/11 - 6pm yard wod

1 mile run WU

WOD 3: DU/pistols/HR press ups - 13:17

Sub max effort - 85-90% - started out slow. All DU unbroken, Press ups speed bump, missed a few pistols on right foot but re-consolidated good rhythm and depth. Confident about this one.
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Old 09-01-2011, 01:19 PM   #875
Lee Hill
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Re: Lee Hill's log

Right, finally got around to catch up time. Will split last month into this post and save holiday training adventures for the subsequent missive.

27/07/11 - cfnee am session
3xwu
DL - 5x142.5kg - form work
4RFT 250m row/50xDU - 9:32

30/07/11 - CCM Invitational
WOD 1 - 7 min AMRAP 40KG 8xOH lunges and press - 7rds - went easy at 1 a minute, played safe.
WOD 2 - 7 min AMRAP 9x35kg thrusters and pull ups - 7rds - better.

01/08/11 - cfnee eve session - left shoulder aching
box squat to 5x125kg - for form, all good
5RFT - 250M row/5x60kg PC - 8:17

02/08/11 - walker rd 5k - bigger wu
20:36 - 2011 PB!

03/08/10 - CFNEE AM session
3xWU
DL to 5x145kg for form
10-1 of lunge each foot and press up, with a 100m run between each rd - 8:00
weighted pull ups - 3x16/20/24/28kg, 1x32kg - to try underhand grip next time.

05/08/10 - 5pm yard wod
Death by burpees - 15rds, 15 reps
(boring, not doing again as not breathy enough)

06/08/10 - 9am yard wod - calves tight
Annie - 6:13 - 1 set DU broken once, sit ups unanchored
(again, not doing again as not breathy enough)

08/08/10 - CFNEE Eve session
1000m run wu
box squat to 127.5kg x 5, form good
weighted pull ups - 3x3x24kg - all day baby
10/8/6/4/2 - 50kg HSC, with 20/16/12/8/4 pull ups - 5:07

09/08/10 - pm WOD at quayside
1 mile WU
7x400m tempo running, 1 min rest between rds
1:24, 1:16, 1:25, 1:22, 1:20, 1:20, 1:17
1 mile jog WD

10/08/10 - CFNEE AM session
3xwu
1xkeg drill
DL to 147.5kg - back rounding slightly, need to keep chest up, hips and bar rising together.
FT: 12/9/6 28" box jump/80kg DL - rest 5 min and repeat:
1:49 and 2:00.

12/08/11- morning kitchen WOD, no WU
Death by 24kg swings - 20rds, 15 reps.

13/08/11 - 5pm wod
10x parkville sprints, 2 min rest between rds.
17:50 - 21:50.

15/08/11 - 6pm london yard wod
OPT flight simulator - 16:10 - nearly 10 min better than last time, still outside PB, but lots unbroken once sorted head position/gaze.
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Old 09-01-2011, 01:39 PM   #876
Lee Hill
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Re: Lee Hill's log

Crete 2011, took rings, band and a determination to train.

17/08/11 - 6pm wod
steep hill run/21xburpees and toes to rings/hill/15xburpees and toes to rings/hill/9xburpees and toes to rings/hill - 14:31

18/08/11 - 7pm wod
3xcfnee wu
move 10 big rocks up hill 10m then bring them back to starting line - 6:41
tabata squats - 17

19/08/11 - 5pm wod - still boiling hot
du/rotations WU
Chelsea - 12 rds 13 squats - press ups broken from rd 10

20/08/11 - rest day.
Swam a across a medium sized lake and back for time. Then pedaloed there and back ferrying my daughter who kept urging me to go as fast as I could. Serious lactic by the end

21/08/11 - 5:30pm wod
1mile WU jog
3xmile run (800m/800m), 5 min rest between rds - 7:38, 7:58, 7:47
Downhill going out, uphill coming back. When measured with car was nearer 1000m going out, so felt better about it.

22/08/11 - 7:45AM wod
100 burpees for time, no real WU - 6:31

23/08/11 - 6:30pm wod
skipping wu
15min amrap - 3xwall climbs, 6xsupine ring rows, 9xsun lounger length broad jumps - 8rds and 1 wall climb.

25/08/11 - 600m run wu
3RFT: 100DU and 50 squats - 11:19 PB
first 100 DU unbroken in 61 seconds - PB

26/08/11 - 7:30pm wod
rough 400m runs, out and back, downhill and back up, 3 min rest between rds
1:51, 1:50, 1:49, 1:52, 2:02 - died

28/08/11 - 8am wod
800m jog wu
7 min AMRAP - 7xT2R, press up, 9ft vertical jump - 8rds and 1 T2R. Missed several T2R and jumps so did a few extra in WOD

29/08/11 - 9:30AM run, last full day
roughly 10k? on road, scrabbling on rocks and beach, taking steps and stairs, uphill and down. Took at a steady pace and felt strong - 47:ish

11 wods on holiday.
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Old 09-01-2011, 03:35 PM   #877
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Re: Lee Hill's log

Well well, look what the cat dragged in!! Great job on the holiday workouts and PRs on the DUs!! Seems you are doing great!
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Old 09-03-2011, 04:26 AM   #878
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Re: Lee Hill's log

03/09/11 - cfnee 10am class
1000m run wu
DL to 5x150kg for form, all good.
Helen as rxd - 7:24PB by 36 seconds. Giggerdy gig, aaaalriiiiight.
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Old 09-05-2011, 04:45 AM   #879
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Re: Lee Hill's log

04/09/11 - 800m run and calf stretch wu - left achillies v tight this AM.

15k run - stopped at about 10k - 47 minutes as achillies stinging - turned out to be a fat blister, thought it would be better to stop than knack it so close to race day.
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Old 09-08-2011, 09:09 AM   #880
Lee Hill
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Re: Lee Hill's log

Am retiring from inputting WODs to this log, it's become a chore as already putting it in my training journal (and was thinking of following Scott with extra-curricular curls).

Will still surf the boards and read other folks, and will be competing more next year.
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