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Thursday, March 13th, 2014 - Run 1 mile
Posted: 14 March 2014 04:59 AM   [ Ignore ]   [ # 46 ]
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Mike R. - 13 March 2014 09:15 PM

B/I:
100 single-unders
cfwu x1
stretch/mobility

WOD:
“CrossFit Total”

Back Squat:
2x5 @ 45 lbs
5 @ 65 lbs
3 @ 85 lbs
2 @ 105 lbs
2 @ 125 lbs
1 @ 145 lbs
1 @ 165 lbs
1 @ 185 lbs (20 lb PR)

Press:
2x5 @ 35 lbs
5 @ 45 lbs
3 @ 65 lbs
2 @ 75 lbs
2 @ 85 lbs
1 @ 95 lbs
1 @ 105 lbs
1 @ 110 lbs (5 lb PR)

Deadlift:
2x5 @ 65 lbs
5 @ 95 lbs
3 @ 125 lbs
2 @ 145 lbs
2 @ 165 lbs
1 @ 185 lbs
1 @ 205 lbs
1 @ 225 lbs (22 lb PR)

185+110+225
CFT=520
Compared to 401 on 11/15/13 and 473 on 1/22/14.

C/O:
stretch/mobility

Great improvements Mike. I bet the next CFT will see you at 600 or more. Nice Deadlift and Squat. keep up the great work

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 14 March 2014 05:03 AM   [ Ignore ]   [ # 47 ]
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Murph99 - 14 March 2014 04:46 AM
OPG57 - 13 March 2014 06:25 AM
Murph99 - 13 March 2014 04:44 AM

WU: Roll; stretch; 50 Dus; 10 strict pullups

SWOD: Back squat 135lbs x 6; 185lbs x 5
EMOM 12 minutes back squat to 11” box with 220lbs

Bench Press: 95lbs x 10; 135lbs x 8
175lbs x 5; 200lbs x 3; 220lbs x 3

Conditioning: “Volkswagen” 21-15-9 reps of
185lb bench press
pullups

Time - 13:57

last time I did this with 190lbs in 12:58; bummer.

Great workout Chris I like that you were using 11” box, that should be a good below depth for you . Good numbers on the Volkswagon routine also. wink

Thanks, OPG! Great job on the PP

Thanks Chris

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 14 March 2014 05:34 AM   [ Ignore ]   [ # 48 ]
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I’m having fun playing with this; thought I’d pass it along.

http://www.runningfreeonline.com/Tools/Running_Age_Grade_Race_Calculator

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35/m/6’2”/170

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Posted: 14 March 2014 04:10 PM   [ Ignore ]   [ # 49 ]
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WU
500m Row
2 min jump rope
2-rounds Crossfit WU

1 mile run for a time of 6:40

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M/36/6’3”/212lbs.  CF DOB - May 2013
B-Squad “Right when you think I can’t go any more, I don’t”

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Posted: 14 March 2014 05:58 PM   [ Ignore ]   [ # 50 ]
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Murph99 - 14 March 2014 04:49 AM

you all are fast! great mile times

Aren’t they? I thought I had done a decent time, based on conversations with some 5k and 1/2 marathoner folks I know and their paces, until I saw these times.  Wow!

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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