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Old 12-11-2006, 05:32 PM   #11
Michael Hess
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Monday 061211
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
10-10-8-8-7
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Old 12-12-2006, 10:16 PM   #12
Michael Hess
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Tuesday 061212
"CrossFit Total"
Back squat, 1 rep - 135
Shoulder Press, 1 rep - 115
Deadlift, 1 rep – 225
total - 475
Knees popping on squat so kept it light. Still getting used to full depth squats.
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Old 01-03-2007, 06:44 PM   #13
Michael Hess
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Ok, I'm back. Over the holidays I traveled too much, worked too many 24s and mostly did warm-up type exercises.

I decided to follow the WOD a week behind. That will allow me to work it around my schedule better and to customize it a bit. I also got some rope loops up to sub for rings until I can make some

For January I will continue to work on my warm-up routines and stay with low weights on the WOD.

Today I did my WU x 2
then shoulder press 3reps 5sets with 95 lbs.
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Old 01-07-2007, 06:47 PM   #14
Michael Hess
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070104 Skipped WOD - subbed 24hr ER shift.

070105 WU x 3

070106 Sabbath rest

070107
WU x2 minus jump rope (only going up about 10 feet on rope climb.)

"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps(did 45 lbs)


Splits for each element
400 1:51.88
squats 3:07
5:49
7:20
10:29
12:15
14:52
15:51
18:18
19:48 total time

12 yo son also did WOD - squats with small bar - time 25:20
I ran/walked his last 400 with him.
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Old 01-13-2008, 08:39 PM   #15
Michael Hess
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Re: Doc's log

I'm back. Took time off due to several injuries and too much work. Have worked out sporadically over the last year, now back to business.

I am following the posted WOD a week behind so I can add/modify as needed to accommodate work and Sabbath.

080113 - todays date
Sunday 080106 - WOD from a week ago
Rest Day

wu x 2 - what I did

Deadlift 135 x 5
205 x 5
225 x 5
255 x 5
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Old 01-14-2008, 07:29 PM   #16
Michael Hess
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Re: Doc's log

080114 Monday 080107
Front Squat 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 070909.
1.5 hrs training
wu x 2
135 – 135 – 155 – 155 – 155 – 155 – 155 – 155 – 155 - 155
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Old 01-15-2008, 08:02 PM   #17
Michael Hess
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Re: Doc's log

080115 Tuesday 080108
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 071109.
wu x 2
as rx – 15 rounds with a minute to spare
(last time was 0703, 9 rounds in 13 min)
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Old 01-16-2008, 09:22 PM   #18
Michael Hess
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080116 Wednesday 080109
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Compare to 071203.

wu x 2 – did dips on rings!
run was approximate – usual measured route with no trail so ran on driveway – mostly ice and packed snow to pump
time 25:34
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Old 01-20-2008, 07:30 PM   #19
Michael Hess
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080117 - 24hr ER shift
080118 - rest to tired
080119 - Sabbath
080120 - shoulder still inflamed – am going to take a week off the posted WOD and work squats, "Michael" and a long run
wu x 1
back squat 135x5; 135x5; 155x5; 155x5; 155x5
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Old 01-21-2008, 10:31 PM   #20
Michael Hess
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080121 Monday 080114
Rest Day
wu x 2
“Michael” on estimated distance (same as last week), on an inch of new powder over ice
25:11
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