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Thursday, June 26th, 2014 - Row, GHD sit-ups, Pull-ups
Posted: 27 June 2014 05:06 AM   [ Ignore ]   [ # 46 ]
Big Dawg
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135lb Push press ladder: Failed on the 8th minute
95lb Bent over row ladder: 12 minutes. The 12th was sloppy so I stopped.

Nice quick workout.

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M/34/5’ 10”/182#

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Posted: 27 June 2014 05:22 AM   [ Ignore ]   [ # 47 ]
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3 rounds for time of:
40-calorie row
30 GHD sit-ups
20 pull-ups
28:45

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43/M/5’8”/160# (180# in early 2012)

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Posted: 27 June 2014 11:57 AM   [ Ignore ]   [ # 48 ]
Boxer
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Occam’s Protocol B:
One-set-to-failure and with at least 3 minutes between exercises.
Perform every repetition with a 5/5 cadence (5 seconds up, 5 seconds down)
7 Incline/Decline Bench Press (5/5)
7 Dips (5/5)
- Rest 3 Minutes -
10 Leg Press/Squat (5/5)
10 Calf Raises (5/5)


7 Incline Bench Press (5/5) @ 135#
5 Dips (5/5) @ assisted body weight
- Rest 3 Minutes -
10 Leg Press (5/5) @ 360#
10 Calf Raises (5/5) @ 320#

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M/37/6’/175
Started Crossfit 04/2008

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Posted: 27 June 2014 12:13 PM   [ Ignore ]   [ # 49 ]
Top Dawg
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Packish:
3 rounds for time of:
40-calorie row
30 GHD sit-ups (to only slightly past parallel)
20 pull-ups subbed 50# DB Bend over rows due to rotator cuff pain

24:54

Didn’t want to do full ROM GHDs because I felt that I would likely regret it tomorrow.  I subbed bent over rows because my right rotator cuff is still a bit tender on certain movements (pull ups being one of them.)  For some reason, pressing doesn’t hurt it, but pulling from overhead does.

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M/33/5’11”/245#

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Posted: 27 June 2014 01:17 PM   [ Ignore ]   [ # 50 ]
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Thursday 140626

Run 3.0 mi

Pack scaling:
  3/4 Body-weight back-squat ladder (115 lbs)*, 5 min
  Rest 5 minutes
  1/2 Body-weight push-press ladder (80 lbs), 8 min
  Rest 5 minutes
  Body-weight deadlift ladder (155 lbs), 4 min

*I messed up the squats and did 155 instead of 115. It was a good set but killed me for the rest of the workout.

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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Posted: 27 June 2014 07:15 PM   [ Ignore ]   [ # 51 ]
Puppy Dawg
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3 rounds for time of:
40-calorie row
30 GHD sit-ups
20 pull-ups (beginners)

5:43/6:25/6:04
Total 17:72

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Sully
M/32/6’3”/260


Anything in life worth doing is worth overdoing.  Moderation is for cowards. 
I’m a lover and a fighter!

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