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Wednesday, June 25th, 2014 - Ladders - Back squat, Push-press, Deadlift
Posted: 25 June 2014 07:05 PM   [ Ignore ]   [ # 31 ]
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45 lb bar back-squat ladder
Rest 5 minutes
45 lb bar push-press ladder
Rest 5 minutes
45 lb deadlift ladder

8 minutes each.

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Posted: 25 June 2014 07:51 PM   [ Ignore ]   [ # 32 ]
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Packish
3/4 Body-weight back-squat ladder - 135#, 9 mins.
Rest 5 minutes
1/2 Body-weight push-press ladder - 65#, 8 mins.
Rest 5 minutes
Body-weight deadliest ladder - 185#, 5 mins.

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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Posted: 26 June 2014 02:27 AM   [ Ignore ]   [ # 33 ]
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Row 500m + 10 GHD situps. 

Squats @ 125#. 7 complete rounds. Got 6 reps in minute 8.
Push press @ 75#.  7 rounds. Weak shoulders.
Deadlift at 165#.  5 rounds.

Great, fun workout.  Also, it really shows my progress since January.  My deadlift max was 155 in January; now I just did 1-2-3-4-5 at 165 #.

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35/m/6’2”/170

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Posted: 26 June 2014 04:32 AM   [ Ignore ]   [ # 34 ]
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A person at the Pack level might choose to scale the weight to
3/4 Body-weight back-squat ladder, 115#
Rest 5 minutes
1/2 Body-weight push-press ladder, 75#
Rest 5 minutes
Body-weight deadlift ladder, 155#
That was my first Pack level workout I think (golf clap)

Sets: 7, 11, 8

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43/M/5’8”/160# (180# in early 2012)

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Posted: 26 June 2014 07:32 AM   [ Ignore ]   [ # 35 ]
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sbburris - 26 June 2014 02:27 AM

Row 500m + 10 GHD situps. 

Squats @ 125#. 7 complete rounds. Got 6 reps in minute 8.
Push press @ 75#.  7 rounds. Weak shoulders.
Deadlift at 165#.  5 rounds.

Great, fun workout.  Also, it really shows my progress since January.  My deadlift max was 155 in January; now I just did 1-2-3-4-5 at 165 #.

Nice progress!!! Great job.

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M/33/5’11”/245#

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Posted: 26 June 2014 07:33 AM   [ Ignore ]   [ # 36 ]
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Jayhawk94 - 26 June 2014 04:32 AM

A person at the Pack level might choose to scale the weight to
3/4 Body-weight back-squat ladder, 115#
Rest 5 minutes
1/2 Body-weight push-press ladder, 75#
Rest 5 minutes
Body-weight deadlift ladder, 155#
That was my first Pack level workout I think (golf clap)

Sets: 7, 11, 8

Good job on the Pack scaling.

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M/33/5’11”/245#

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Posted: 26 June 2014 07:41 AM   [ Ignore ]   [ # 37 ]
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Took rest day yesterday and went to the beach for some surfing with my three sons. The 6yo stood up for the first time and never looked back. My 4yo rode several waves on his knees and the 2yo rode a couple of shorebreakers on his belly.

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If you want to know who your friends are, get yourself a jail sentence.  -Bukowski

M/43/6’/200
Follow my non-CF WOD’s here

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Posted: 26 June 2014 08:35 AM   [ Ignore ]   [ # 38 ]
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A person at the Pack level might choose to scale the weight to
3/4 Body-weight back-squat ladder
Rest 5 minutes
1/2 Body-weight push-press ladder
Rest 5 minutes
Body-weight deadlift ladder

Squat @ 185…9 rounds
Push Press @ 125…9 rounds plus 6 reps
Deadlift @ 245…5 rounds

Could have done more on deadlifts, but I’ve had back problems in the past and felt I was compromising form a bit. I decided to call it quits.  I’ve learned the hard way. Better safe than sorry.

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M/33/5’11”/245#

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Posted: 26 June 2014 11:19 AM   [ Ignore ]   [ # 39 ]
Big Dawg
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Late start today,  got back squats at 88lb done for 9 rounds then had to quit due to time, and how glad I am that I did
Sqated down to put paper in the office printer and had what I think was the worst gramp I have ever had on my left quad, it felt like sections of the muscle ripped themselves away from the rest of my quad,  not sure if I can row and ghd tomorrow, stretching like craxy tonight

Fingers crossed for tomorrow

I must be getting stronger to have a cramp like that, sort of a bright side

Mark

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M-43-5.11”-224 lb back to paleo again, still lower than my constant high of 260lb two years ago

GETTING BETTER

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Posted: 26 June 2014 02:35 PM   [ Ignore ]   [ # 40 ]
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Have had reoccurring shoulder issues since April. Going to spend the next 3 weeks working on my squat.

Smolov Jr 1/1
HBBS 6x6x90kg

5 rounds:
1:00 Row for Cal
1:00 Active rest (row)
131 Cal total

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M 29 178cm 80kg

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Posted: 26 June 2014 06:45 PM   [ Ignore ]   [ # 41 ]
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Holiday workouts

Tuesday
DB press: 10x20lb, 10x30lb, 5x35lb, 5x40lb, 5x45lb, 5x50lb
DB PP: 8x45lb
30 mins elliptical (random hills)

Wednesday
Subbed with pulldowns as no pull up bar
WOD 140620
10 RFT of:
3 lat pulldowns 150lb,
5 lat pulldowns 120lb,
7 lat pulldowns 100lb,
Time: 19:00
Leg press machine 9x5 reps lb: 140, 170, 200, 230, 260, 290. 320, 350, 380
Plank: 1:42

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M/47/80kg

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