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Old 12-21-2009, 04:58 PM   #51
Alec Sean Kellish
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Re: Younging's Crossfit Adventures

600m
bleacher run
300m
bleacher run
300m
bleacher run
200m
bleacher run
200m
bleacher run
400m
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Old 12-21-2009, 04:58 PM   #52
Alec Sean Kellish
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Re: Younging's Crossfit Adventures

Race
1mile:
5:34
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Old 12-23-2009, 05:47 PM   #53
Alec Sean Kellish
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Re: Younging's Crossfit Adventures

Practice form for deadlift
did metcon;
Three rounds for time:

12 pull ups

60 -step walking overhead lunge, 25lbs

finished in 15:44.

Glad to be working out with the group again, and will look into applying at fit for life for a job!
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Old 12-29-2009, 08:29 PM   #54
Alec Sean Kellish
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Re: Younging's Crossfit Adventures

Race:
3200 meter relay (each runs 800m)
I ran anchor (last) ran it in 2:21 so I am very happy with that time


Crossfit WoD:
Strength. Power snatch 4x4reps per set (done with dumbells, did left arm 1st switched to right)
10lb, 15lb,15lb, 20lb
Deadlift
3x5 95lb. 115lb. 155lb (pr, this was my old 1 rep max!!!!)

Bernardsville Met Con
5 Rounds
30 seconds on/ 30 rest:
Jumping back squats 25lb
Wallball, 12#

Totally messed up and didn't count first round... oops?
round1:J.S-? W.B-?
round2:J.S-16 W.B-15
round3:J.S-15 W.B-13
round4:J.S-15 W.B-18
round5:J.S-16 W.B-17

Skill Work
Snatch:
5x5: 25lb, 35lb, 45lb, 65lb (3 reps then failed) 25lb (form work)

getting more comfortable with the snatch, sean and mike are very helpful with form critiques
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Old 12-31-2009, 12:50 PM   #55
Alec Sean Kellish
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Re: Younging's Crossfit Adventures

Warmup/strength
Deadlift
6x5
135, 145, 155, 175 (pr), 185 (pr), 195 (pr). Form started to get a bit shaking on last 2 reps of 195 but kept back straight and solid form

Metcon:
"Half Jackie"
500m Row
25 thrusters, 45lb
15pullups

Obliterated this WoD finished in 4:37 and completed the thrusters in 2 sets. Doing full rx'ed jackie next time
Skillwork
Front squat (wrist was not very flexible)
2x5 (lbs)
45, 95

When I finished my deadlifts one of the big (not muscular looking) trainers saw the back of my "ever second counts" t-shirt saw the crossfit logo , and scoffed "pff crossfit" was kinda funny.
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Old 01-02-2010, 08:11 PM   #56
Alec Sean Kellish
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Re: Younging's Crossfit Adventures

A.M.R.A.P in 18minutes
9 hang power cleans. 55lb
12 kettlebell swings. 25lb dumbell
15situps
200m row

did 6 full rounds

first time power cleaning was fun lift cant wait to progress further on it. Had to switch run to row because of my foot.
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Old 01-07-2010, 03:51 PM   #57
Alec Sean Kellish
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Re: Younging's Crossfit Adventures

1-7-09 Deadlifting
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Today at 5:44pm | Edit Note | Delete
Strenght WoD
5x5 Deadlift
135
155
175
195
205 (pr)!

1x3 Deadlift
225lbs (pr)

1x3 overhead squat
45lbs

to sore to go any higher and couldnt back squat shoulders are still to sore...

Two near prs on deadlifts though so am happy about that Also getting 300lbs of oly weights this weekend!
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Old 01-07-2010, 03:51 PM   #58
Alec Sean Kellish
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Re: Younging's Crossfit Adventures

1-6-10 Hang cleans and 1000s
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Yesterday at 5:37pm | Edit Note | Delete
Gym class
20min on elipitical
1 min max rep back squat at 85 lbs
1min max rep pushups
1rep max hang clean (pr)
1rep max thruster (had trouble locking out but got it) (pr)
was just messing around on the 1 rep maxs glad to see the prs though

Free Period Strength Training
6x5 (1 set failed)
55
75 pr
85 pr
105, 2 reps then failed third,
95 pr
105, went back and banged them out
Snatch
only managed 1 set by 5 at 55lbs which is a pr but was having trouble locking my arms out.
----
went back to try one more clean set at 115, managed 2 reps and failed on the third (got it about halfway up and just couldnt go further and bar fell with me... good thing for the spotter bars in the power cage...
so new 2 rep max is 115
---
Winter track
3x 1000m
got to about 300m left and I had to stop because my foot was bothering me to much.
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