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Tuesday, October 1st, 2013 - Front Squat
Posted: 01 October 2013 01:36 PM   [ Ignore ]   [ # 31 ]
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Puppies
For time, 15-12-9-6 and 3 rep rounds of:
Walking lunge steps
15-25 pound Barbell thruster
Pull-ups (beginner or assisted as sub)
Knees to elbows (hanging leg raises or sit ups can be subbed)

15-12-9-6 and 3 rep rounds of:
45 pound Barbell thruser
Ring rows
Knees to elbows (though they didn’t quite reach my elbows)

14:53

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NEVER walk away from your bar! NEVER, NEVER, NEVER! - Jeff Martin

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Posted: 01 October 2013 01:52 PM   [ Ignore ]   [ # 32 ]
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Front Squat 1-1-1-1-1-1-1-1-1-1 reps

10/1/ 95# - 205

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M / 59 6’0 205 CF BD 12/09

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Posted: 01 October 2013 02:02 PM   [ Ignore ]   [ # 33 ]
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weed_hopper - 01 October 2013 01:52 PM

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

10/1/ 95# - 205

Good Job!

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 01 October 2013 03:06 PM   [ Ignore ]   [ # 34 ]
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Delaware Valley CF whitebelt test

500m row, then
AMRAP of:
12 Russian KB swings, 35 lbs
7 burpees

A passing score is 5 rounds

I did 5 rounds + 4 KB swings
Casey: 4 rounds + 6.5 burpees

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M/43/5’6”/160#
“Effort is only effort after it begins to hurt.”
2 reps, 135# clean

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Posted: 01 October 2013 03:24 PM   [ Ignore ]   [ # 35 ]
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Tuesday, October 1st, 2013

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

35:15   cry

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F/46/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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Posted: 01 October 2013 04:02 PM   [ Ignore ]   [ # 36 ]
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@No Coast

Warm-up
500m Run
Group Stretch
300 Single-unders
3x10 Kipping Swing Warm-up

Metcon
7 rounds (each for time)
100m Shuttle Run
7 Burpee
7 PU
Result: 0:51, 0:51, 0:51, 0:52, 0:51, 0:54, 0:50

8:00 Shoulder Mobility

“Sally up” Squat Fun (w/ PVC)

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 01 October 2013 04:28 PM   [ Ignore ]   [ # 37 ]
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Planned rest day. MX tomorrow

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M 29 178cm 80kg

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Posted: 01 October 2013 05:04 PM   [ Ignore ]   [ # 38 ]
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TUESDAY 131001
Front Squat 1-1-1-1-1-1-1-1-1-1 reps

155-175-195-205-185-195-205-215f-2185-205

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M/45/6’3/230 205
CF start 9/2011

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Posted: 01 October 2013 06:13 PM   [ Ignore ]   [ # 39 ]
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B/I:
cfwu
stretching
ankle & shoulder mobility
Front squat:
10 reps, 45 lbs

WOD:
Front Squat 1-1-1-1-1-1-1-1-1-1 reps

55-65-75-85-95-105-115-121-125-131(PR) lbs

C/O:
bodyweight inverted rows:
12-9-6 reps
stretching

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M/35/6’0”/170 lbs

“Courage is not having the strength to go on; it is going on when you don’t have the strength.”
― Theodore Roosevelt

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Posted: 01 October 2013 07:30 PM   [ Ignore ]   [ # 40 ]
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Mike R. - 01 October 2013 06:13 PM

B/I:
cfwu
stretching
ankle & shoulder mobility
Front squat:
10 reps, 45 lbs

WOD:
Front Squat 1-1-1-1-1-1-1-1-1-1 reps

55-65-75-85-95-105-115-121-125-131(PR) lbs

C/O:
bodyweight inverted rows:
12-9-6 reps
stretching

You’re making progress Mike . Good job on the PR wink

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 01 October 2013 07:59 PM   [ Ignore ]   [ # 41 ]
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Strength - OAPr/ W.PU/ Pistol

10min Drom/ Yoga style w/up

Press 3 E/A @ 12kg KB
PU 3 supinated grip
10 Air Squats

Then 4 rounds of:
3 Press EA 16kg KB - Rest -
3 Weighted Pull up 12kgKB on foot - Rest -
3 Pistols EL - Rest -

Resting about 30s-1min b/t all exercises

c/d walk 15min

Goal of today was practice without fatgiue - Goal Acheived! grin

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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: 02 October 2013 03:21 AM   [ Ignore ]   [ # 42 ]
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Warm up easy row 1000m - 4:05
Warm up core planks/side planks etc

Pack:
4 rounds for time of
Run 400 meters
25 Burpees
Set up under a bar that is one foot above your reach for burpees. Jump and touch the bar for each burpee rep

3 rounds in 12:00 dead.  right calf/Achilles issue meant I had to pull up early :-( not happy.

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“Quaerere Verum”

Male, 39, 1.85m, 90kg

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Posted: 02 October 2013 03:43 AM   [ Ignore ]   [ # 43 ]
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20131001 Tue
Rest - 20 mile bike commute

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 02 October 2013 08:50 AM   [ Ignore ]   [ # 44 ]
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Barbell Complex, Situps

Before: s/m

Snatch-grip deadlifts
5x3
115-135-145-155-165 and a bonus set at 175

8:00 AMRAP
115#
1 deadlift
2 hang cleans
3 push jerks
2 back squats
1 snatch grip push press (behind the neck)
2:00 ME situps
11 rounds + 64 situps

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 02 October 2013 09:07 AM   [ Ignore ]   [ # 45 ]
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15-12-9-6-3
Walking lunge steps
65# Thruster
Pull-ups
KTE

31:29

Wow, definitely deceptive, I also have no pads left on my paws now.

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M/40/5’9/235
CDOB - 120211
Reborn - 130826

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