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Old 08-30-2007, 09:11 AM   #11
Tim Donahey
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Re: Bango Skank Drops a Log!

08/30/07
Thursday August 30, 2007

My Golfer's elbow feels completely relieved today, but I didn't take any chances with the warm up. Subbed body rows and ring dips at low volume.

Modified CFWUx1:
Static Holds (rings, l-sits, handstands)
Samson Stretch: 30 sec.
Turkish Get-Ups: 5
Sit-Ups: 15
Back Extensions: 15
Body Rows: 10
Ring Dips: 6

CF WOD
Deadlift 1-1-1-1-1-1-1 reps

Warm-Up:
5x135
3x165
2x215
1x255
1x275


WorkSets:
295 (Hook grip)
315 (Mixed grip, Former 5RM)
335 PR (sans belt)
355 PR (sans belt)
385 PR (sans belt, form suffered slightly)
405 HUGE PR!!!! (w/ belt, good form)
405 (Only fully extended legs for a 1/2 sec before dropping with the bar, but it was a true rep)

This after only having deadlifted once in the past several months. Thanks Crossfit!!!!

Better go buy more plates!!!

Last edited by Tim Donahey : 08-30-2007 at 09:17 AM.
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Old 08-30-2007, 04:03 PM   #12
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Re: Bango Skank Drops a Log!

08/30/07
Thursday August 30, 2007

C2 Benchmark:
500 Meter Row

Time: 1:37

That hurts so good.

Last edited by Tim Donahey : 08-30-2007 at 04:06 PM.
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Old 09-01-2007, 05:29 PM   #13
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Re: Bango Skank Drops a Log!

08/31/07
Friday August 31, 2007

CF WOD
Rest Day

Brisk 8 mi. walk.

Last edited by Tim Donahey : 09-01-2007 at 05:33 PM.
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Old 09-01-2007, 05:43 PM   #14
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Re: Bango Skank Drops a Log!

09/1/07
Saturday September 1, 2007

Modified CFWUx1:

Air Squats: 15
Sit-Ups: 15
Good Mornings: 15
Body Rows: 10
Bar Dips: 8
Samson Stretch: 30 sec.

CF WOD
With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute... continuing as long as you are able.

400 meter Walking lunge


Round....MU's
1..........1
2..........2
3..........3
4..........4
5..........1

I forgot to keep time on the god forsaken lunges, but I did attempt to count the lunges themselves. They came to about 405 lunges.

C2 WOD
ROW 20 MIN STEADY CONVERSATIONAL PACE, WITH 10 STROKES HARDER EVERY 4 MINUTES.

I left my logbook out in my gym... but it was something like 4500 mts.
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Old 09-03-2007, 04:37 PM   #15
Tim Donahey
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Re: Bango Skank Drops a Log!

09/3/07
Monday September 3, 2007

Modified CFWUx1:
Overhead Squats: 15
Sit-Ups: 15
Back Extensions: 15
Muscle-Ups: 1
Pull-Ups: 3
Ring Dips: 9
Samson Stretch: 30 sec.

CF WOD
Run 5 K

Subbed in Row 5 k

Total Distance Rowed: 5000 mts.
SPM: 24
Damper: 4
Time: 21:58
Avg. Split Time: 2:11.8/500m
Best Split Time: n/a

Got my first true deadhang muscle-ups today after watching some instructional videos that really helped. Still, I could only do one at a time, but they will come progress quickly now I bet if I GTG. Sweetness.

Taking it careful with the pull-ups still and I'm going to mostly be doing ring pull-ups from now on, though they are much much tougher they are better for my tendons.
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Old 09-09-2007, 04:58 PM   #16
Tim Donahey
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Re: Bango Skank Drops a Log!

09/5/07
Wednesday September 5, 2007

CF WOD
Crossfit Total

Squat

Warm-Up
5x135
3x175
2x210
1x255
1x285


PR Attempts
1x315 PR
1x335f
1x355f

Press

Warm-Up
5x95
3x105
2x115


PR Attempts
1x125
1x135 PR
1x140f

Deadlift

Warm-Up
3x225
1x275
1x330


PR Attempts
1x365
1x405 PR
1x415f

Crossfit Total = 855

I wasn't playing an A game, had just started getting sick that day and took the next two days off. Still it had a few hallmarks. First time ever doing a heavy single in the squat and first time ever failing with a heavy single in the squat. Besides practicing, I hadn't ever dumped a back squat before and it went very efficiently with minimal skin torn off my back. First time ever doing the CFT too, so now I have a score to beat!
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Old 09-09-2007, 05:05 PM   #17
Tim Donahey
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Re: Bango Skank Drops a Log!

09/5/07
Wednesday September 5, 2007

CF WOD
Crossfit Total

Squat

Warm-Up
5x135
3x175
2x210
1x255
1x285


PR Attempts
1x315 PR
1x335f
1x355f

Press

Warm-Up
5x95
3x105
2x115


PR Attempts
1x125
1x135 PR
1x140f

Deadlift

Warm-Up
3x225
1x275
1x330


PR Attempts
1x365
1x405 PR
1x415f

Crossfit Total = 855

I wasn't playing an A game, had just started getting sick that day and took the next two days off. Still it had a few hallmarks. First time ever doing a heavy single in the squat and first time ever failing with a heavy single in the squat. Besides practicing, I hadn't ever dumped a back squat before and it went very efficiently with minimal skin torn off my back. First time ever doing the CFT too, so now I have a score to beat!
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Old 09-09-2007, 05:06 PM   #18
Tim Donahey
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Re: Bango Skank Drops a Log!

I am just noticing that the template I've been using says "CFWUx1". That is lightweight bull****. I do CFWUx3 almost always.

That is all.
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Old 09-09-2007, 05:07 PM   #19
Tim Donahey
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Re: Bango Skank Drops a Log!

09/8/07
Saturday September 8, 2007

Modified CFWUx3:
Overhead Squats: 15
Muscle-Ups: 1
Pull-Ups: 3
Ring Dips: 9
Samson Stretch: 30 sec.

CF WOD
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions


Still not feeling well so I just did two rounds instead.
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Old 09-09-2007, 05:14 PM   #20
Tim Donahey
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Re: Bango Skank Drops a Log!

09/9/07
Sunday September 9, 2007

5 min. Row

Modified CFWUx3:
Samson Stretch: 30 sec.
Sit-Ups: 15
Back Extensions: 15
Pull-Ups: 3

Brand X WOD (Pack Dawg Scaling)
"Elizabeth"

21-15-9 reps of:
Clean 115 pounds
Ring dips


Time: 16:57
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