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Old 12-11-2007, 07:33 PM   #81
Tim Donahey
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Re: Bango Skank Drops a Log!

12/10/07
Monday, December 10, 2007

CF WOD (Scaled Down)
Four rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps


Time: 23:59

Scaled downfrom 5 rounds. On round 4 the ole IT band started complaining,so I stopped there. I did this one outside and the cold didn't help.
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Old 12-11-2007, 07:45 PM   #82
Tim Donahey
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Re: Bango Skank Drops a Log!

12/11/07
Tuesday, December 11, 2007

CF WOD (As Rx'd)
"Lynne"

Five rounds for max reps of:
Body weight bench press (155)
Pull-ups (pronated)


Round 1: 10, 15
Round 2: 8, 10
Round 3: 6, 10
Round 4: 4, 7
Round 5: 4, 8
Total: 32 + 50 = 82

Rested 3:30-4 min between sets. Last time I rested 5-6... that might have been better. Also didn't have a spot, so I was conservative with the reps.
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Old 12-25-2007, 12:03 PM   #83
Tim Donahey
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Re: Bango Skank Drops a Log!

New Year's Resolutions

Strength

1. Deadlift 450 lbs. (3x bodyweight)
2. Deadlift 500 lbs.
3. Squat 375 (2.5x bodyweight)
4. Overhead Press 155 lbs. (bodyweight)
5. Overhead Press 175 lbs.

Bodyweight Strength

6. 8 Consecutive Deadhang Muscle-Ups
7. 30 Consecutive Pull-Ups
8. 15 Consecutive Handstand Pushups (supported)
9. Kip

Girls

10. 25 Round Cindy
11. Sub 5 min. Fran
12. Sub 30 min. Linda

Skills

13. 15 Consecutive Double Unders
14. 15 sec. Handstand (unsupported)
15. 30 sec. Back Lever
16. 30 sec. Planche

Martial Arts/ Self Defense

17. Level 2 Krav Maga in 4 months
18. Begin BJJ/MMA in 3 months

Diet

19. Get in The Zone

Crossfit Total

20. 1000 Pounds!!
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