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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 ]
Top Dawg
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Joined  2008-05-23

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 ]
Big Dawg
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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/40/6’4”/185
The Competitor’s Creed states: “I do not boast in my abilities, or believe in my own strength. I rely solely on the power of God.”

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