theburch workout log |
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| Posted: 02 September 2007 11:06 AM |
[ Ignore ]
[ # 841 ]
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Administrator
Total Posts: 1183
Joined 2007-06-14
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F*#king hot day to work out
Possibly due to the heat I felt weak as a kitten during warm up. That’s my excuse for low numbers during the work.
Team work
5000 m row
100 pullups
120 pushups
300 sit ups
600 squats
Me, Stanwyck, bill jordan
25:25
My contribution:
1550 m row
15 pullups
35 pushups
100 situps
225 squats
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| Posted: 01 September 2007 01:29 PM |
[ Ignore ]
[ # 842 ]
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Administrator
Total Posts: 1183
Joined 2007-06-14
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31 aug
Rest
1 sept
Master class
40 ohs 75#
30 v-med ball sit ups 14#
20 pull ups
10 decline pushups
600 m run punching w/3# dbl
10 ohs 75#
20 v-med ball sit ups 14#
30 pull ups
40 decline pushups
600 m run punching w/3# dbl
50 double unders
29:23
I devised this wod and it was harder on the upper body than expected.
note -I used dumbells to add depth on the decline pushups
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Administrator
Total Posts: 1183
Joined 2007-06-14
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3 rounds
30 lateral bridges
15 pushups
30 archrocks
15 pushups
30 v twist 20# med ball
15 pushups
30 situps
1 lap room crab scuttle
24:30
Am I surprised that body weight exercises still leave me in a heap… No.
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Administrator
Total Posts: 1183
Joined 2007-06-14
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4 rounds
25 power cleans 95#
5 front squats 95#
15 knees to elbows
30 abmat sit ups
31:06
Kinda busted
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Administrator
Total Posts: 1183
Joined 2007-06-14
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Administrator
Total Posts: 1183
Joined 2007-06-14
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Diane
21-15-9
Deadlift 225#
Hspu
11:30
Only got 33% (*Andy says I was only 25%) of the way down so I will work on that
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Administrator
Total Posts: 1183
Joined 2007-06-14
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Stairs at 4th and San Vincente
AMRAP in 20 min
stair sprint
5 hand stand Push ups
10 burpees
15 sit ups
3 rounds + stair sprint
then
finished round total time 22:54
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Administrator
Total Posts: 1183
Joined 2007-06-14
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Saturday hooverball tournament
8 games
3 hours
Undefeated
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Administrator
Total Posts: 1183
Joined 2007-06-14
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Administrator
Total Posts: 1183
Joined 2007-06-14
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“Tabata this”
Row - 7
Squat - 12
Pull ups - 5
Pushups - 6
Situps - 13
Score - 43
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Administrator
Total Posts: 1183
Joined 2007-06-14
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3 rounds
BW deadlift (195#) x10
OH squat (95#) x 10
muscle ups (assisted) x 5
25:19
dumped on the first two rounds of OHS at rep 9 and then rep 8 but was able to get thru the third round with 10 consecutive…
each round of muscles ups was INTENDED to be 5 reps but was only able to do 3… must work on muscleups
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Administrator
Total Posts: 1183
Joined 2007-06-14
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“Colleen’n jerk”
Work with a partner and do:
Clean x1
Jerk x3
30# DBs
Scoring is for completed rounds with “perfect” form
Rnd 1 - 7 min
12 good - 2 dq
Rnd 2 - 3 min
6 good - 2 dq
This is a great workout and an amazing lesson in virtuosity.
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Administrator
Total Posts: 1183
Joined 2007-06-14
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Administrator
Total Posts: 1183
Joined 2007-06-14
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day of the endless cert workouts…
so it started with Andy’s “official workout and then a whole bunch of “unofficial” workouts…
30-20-10
double unders (short rope so I did 5x’s singles)
burpees
9:something
then muscle up attemps with Greg Ammonson
db cleans with Lisa
gluteham machine
cleans with Tony
all’n'all about 1 1/2 hours of continuous training.
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Administrator
Total Posts: 1183
Joined 2007-06-14
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Aug 17 rest
Aug 18 crossfit certification
Tabata squats
14
And
20 lb med ball clean 10 reps
Burpees 10 reps
7 rounds
12:20
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