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Friday, September 20th, 2013 - Rest Day
Posted: 20 September 2013 05:15 PM   [ Ignore ]   [ # 31 ]
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30 manmakers, 40 pound DB

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 20 September 2013 07:12 PM   [ Ignore ]   [ # 32 ]
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Strength: Shoulder press
125x3
75x12

back squat
135x12

WOD: TUESDAY 130917

Pack:
5 rounds
25 # 30# barbell overhead walking lunges 50 feet
21 burpees

12:54

Compare to 120403

Puppies:
4 rounds
PVC -10 12 # barbell overhead walking lunges 35 feet
15 burpees

8:58

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M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

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Posted: 20 September 2013 07:52 PM   [ Ignore ]   [ # 33 ]
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TGU Practice + mini WOD

W/up droms then…

TGU L&R - 12kg, 16kg,20kg,20kg,24kg,24kg

Need to focus on left side and the hip hinge element with 16kg to pattern more solid movement.

Then…

5 Rounds at consistent pace nasal breathing -

10 push ups
10 RR
10 Air Squat
10 RKBS 20kg

7:19

Time not the focus - just good movement at steady pace.

C/D shower rubble roll

Saving myself for the 10km race tomorrow!

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GOALS 2014

Complete 100km Ultramarathon - under 12hrs - 30th Aug 2014

By July 1st 2014 complete
1 RM DL @ 185kg (Unknown)
DH PU 25 reps (13 reps)
KBsn 24kg 100 reps + in 5min (unknown)

Current condition in brackets as of 24/12/2013

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Posted: 21 September 2013 06:09 AM   [ Ignore ]   [ # 34 ]
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WEDNESDAY 130918

“Holleyman”
Pack
20 rounds for time of:
5 Wall ball shots, 14 pound ball
3 Handstand push-ups
115-135 pound Power clean, 1 rep

Loved this WOD.

20:25

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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