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Old 04-10-2008, 11:51 AM   #11
Andrew Wilson
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Re: AW's Nooga wod Log

Deadlift 1-1-1-1-1-1-1 reps

135/145/165/185/205

Felt really good around the spine. The disk has movement to it- can feel the popping in & out. Watch Rip's video beforehand as well.
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Old 04-13-2008, 08:32 AM   #12
Andrew Wilson
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Re: AW's Nooga wod Log

yoga
CFWU
Hurricane Run

"Quarter Gone Bad"
Five rounds for total reps of:
95 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
53

Last edited by Andrew Wilson : 04-13-2008 at 08:41 AM.
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Old 04-14-2008, 08:18 AM   #13
Andrew Wilson
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Re: AW's Nooga wod Log

CFWU

Hang power clean 1-1-1-1-1-1-1 reps
95/115/135f/135f/135/145f/145(this one from deadlift)

feet jump-spread out awkardly
isolated the disk
get weight vest
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Old 04-20-2008, 03:33 PM   #14
Andrew Wilson
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Re: AW's Nooga wod Log

Shoulder press 3-3-3-3-3 reps
65/75/75/85/90

good stabiliz, little flare up
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Old 04-21-2008, 04:40 PM   #15
Andrew Wilson
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Re: AW's Nooga wod Log

CFWU
Back Squat 5-5-5-5-5 reps
95/115/135/135/145

back feels outstanding for the first time in months

handstand
& L sit
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Old 04-22-2008, 09:36 AM   #16
Andrew Wilson
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Re: AW's Nooga wod Log

CFWU
Weighted pull-ups 1-1-1-1-1-1-1 reps
45/65/75/85/90/90

HS & LS
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Old 04-28-2008, 09:21 AM   #17
Andrew Wilson
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Re: AW's Nooga wod Log

CFWU
Thruster 1-1-1-1-1-1-1 reps
95/105/115/125/130f/130f/130

burghatchsqt
3-3-3-3-3-3-3-3-3-3
135/135/145/145/145/155/155/165/165/165

HS & LS

going to run 3mi later tonight
back is 95% healed!
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Old 04-30-2008, 08:50 AM   #18
Andrew Wilson
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Re: AW's Nooga wod Log

just did yoga yesterday (5k was Rx'd)

1.3
CFWU
Complete as many rounds in twenty minutes as you can of:
45 Pound Thruster, 10 reps
10 Pull-ups
10 rounds

4 rounds of thrusters, by 5th round right knee was twitching so changed to shoulder press. RK still needs a little more time off from monday.

LS & HS

Going to do HT later today,

Last edited by Andrew Wilson : 04-30-2008 at 08:55 AM.
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Old 05-02-2008, 11:37 AM   #19
Andrew Wilson
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Re: AW's Nooga wod Log

status
elbow flexors & lats still a little inflamed from wed.
right ach twitched from lax game

1.5
CFWU
1/2 "Murph"
For time:
1 mile Run (+ hurricane hills)
50 Pull-ups
100 Push-ups
150 Squats
1 mile Run (+ hurricane hills)
55:52

burghatchsquat (FS .8)
3-3-3-3-3-3-3-3-3-3
95/115/120/120/120/120/120/120/120/120

LS & HS
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Old 05-03-2008, 01:28 PM   #20
Andrew Wilson
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Re: AW's Nooga wod Log

Weight vest 25# came in today!!

1.6
CFWU (with weight vest)
Shoulder press 1-1-1-1-1 reps 95/105/110/115/120f (+10)
Push press 3-3-3-3-3 reps 120/120/125/125/125 (+15)
Split Jerk 5-5-5-5-5 reps 125/125/125/125/125 (+10)

HS & LS (1sec)

Going to run 3mi with weight vest later
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