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Old 05-09-2009, 02:01 PM   #41
Brian Dolan
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Wod 5/9/09

On shift today (E-3) so I subbed "Karen"

150 Wallball shots for time

Todays time was 4:42, about a 3 minute drop from last time!
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Old 05-12-2009, 02:03 PM   #42
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WOD for 5/10 - 5/12/09

5/10/09 (Mothers Day) the WOD was Back Squat 5x5. I went with moderate weight but worked on form and depth of movement. Warmed up and did 135 -185-225-225-205. Did all lifts with no shoes.

5/11 - Off Day

5/12/09 On shift (Rescue 3):

WOD was power Cleans 1x7. I need more practice so I did Cleans from the Floor as well as Hang position, and added some C&J for rep practice.

Performed 20 lifts @ 135-165lbs.

Pretty good WOD and I think I improved form & ROM. Rack position is still tough, my arms don't seem to want to bend that way...
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Old 05-13-2009, 08:36 PM   #43
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WOD 5/13/09 "Cindy"

TOdays WOD was Cindy:

5 Pullups (Jumping)
10 Pushups
15 Squats
AMRAP in 20 minutes

COmpleted 15 rounds...very happy with the #!!

GET SOME!!
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Old 05-15-2009, 01:40 PM   #44
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Wod 5/15/09

Took yesterday off, ached like heck and had a bunch of Family stuff to attend to...

Today 5/15/09 on shift (E-3). I did a modified 21-15-9

Deadlifts 155 lbs
Pushups

Worked on some Cleans afterwards. Not bad, hitting it hard tomorrow!

Oh, and doing good on the food front, not missing bread or pasta....and am cutting down on diet soda and upping the water.
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Old 05-16-2009, 10:26 AM   #45
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Wod 5/16/09

Today I did something different. Gina at the Golds I go to is a level 1 CF instructor and she does a few sessions a week of CF type workouts, so I signed up. It was funny, it was 5 fit ladies and Big 'ol me that were in the "class". We started with a light warn up, lunges, ladder runs and then we got into the WOD:

AMRAP in 15 minutes:
Run 1 lap around the parking lot (about 200m)
25 Squats
16 OH Lunges
5 Burpees

I elected to do it totally outside because it was nice and HOT! Finished 3 rounds, working on #4 when time was called

We then went inside for a circuit workout:
Ring Pullups
Plank w/knees to elbows
Squat Jerk
Parallete Pushups
Wall Ball shots
Sit ups

We did each station for 30-40 seconds and switched with no rest. Took a minute, and did it again.

All in all, great workout and I'll be signing up for more of Ginas "sessions" in the future!!!
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Old 05-17-2009, 05:39 PM   #46
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WOD Sunday 5/17/09

Short and sweet today, really achy from yesterday...

Row 500m x 4

Fastest was 1:54
Slowest 2:04

Finished with Some Box Jumps and Assisted pullups...
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Old 05-19-2009, 04:25 PM   #47
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5/19/09 Wod

Yesterday was a rest day.

Today I did WOD from a couple of days ago:

Row 500m
30 reps Bench Press (205 lbs)
Row 1000m
20 Reps PB (185 lbs)
Row 2000m
10 Reps BP 185

Took right around 27 minutes to complete. Had to scale down the BP weight from BW. That would have taken me all day...Ideally next time this comes around, my BW will be around 225...thats a ways down the road, but I'll keep on plugging and I'll get there!
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Old 05-20-2009, 03:06 PM   #48
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5/20/09 Wod

Todays WOD was:

Run 400m (Sub .25 miles)
50 squats

4 rounds for time

Completed in 21:27 Not a great time, but I completed it as Rx. I initially was going to scale down to 35 squats per round but forced myself to suck it up and do it...
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Old 05-21-2009, 04:01 PM   #49
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Wod 5/21/09

On shift (OT Rescue 6) had an ignited Gas Leak earlier for 2 hours, so thats the Warm Up.

WOD:
20 SDHP
20 ELevated Push ups
2 rounds

20 Thrusters
20 low bar Pull ups
2rounds

Didn't time it, and pushed through although I felt a bit dodgy. Decent WOD, and glad I got one in, even if it was quick and dirty...
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Old 05-23-2009, 03:25 PM   #50
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WOD 5/23/09 "Michael"

DId Michael as Rx today:

Run 800m
50 Back Extensions
50 Situps

3 rounds for time: Completed in 31 minutes...First time I finished a full Michael as Rx.
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