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14-Mar-08, 09:12 AM
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#211
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,662
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nice work on micheal! The runs are the worst part!
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17-Mar-08, 07:03 PM
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#212
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Registered User
Join Date: May 2004
Posts: 1,269
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Monday March 17, 2008
4.2 Mile Run: 38:16
pretty good time for me, especially since i haven't done over 3 miles in...hmm i don't even know how long 
also did various situp and push up exercises
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19-Mar-08, 05:30 PM
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#213
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Registered User
Join Date: May 2004
Posts: 1,269
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Tuesday March 18, 2008
BB Bench Press 5X5- 145lbsx5-150lbsX5-155lbsX5-165lbsX5-170lbsX5
Rope Pulldowns 3X12- 25lbsX12-25lbsX12-30lbsX12
Crunches 5X25- 25-25-25-25-25
Dips 3X12- 12-12-12
Overhead Db Ext 3X10- 40lbsX10-50lbsX10-60lbsZX10
Incline BB Press 3X8- 135lbsX7-140lbsX4-145lbsX3*
changed it up a bit today, did one of my older workouts for fun. def wasn't a sweaty mess afterwards (like a crossfit)
*on the inclines i just used 8 as a mark and decided to add weight on each set
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19-Mar-08, 05:34 PM
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#214
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Registered User
Join Date: May 2004
Posts: 1,269
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and today's a rest day
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19-Mar-08, 07:07 PM
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#215
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Registered User
Join Date: Nov 2007
Location: Waterloo, Ontario
Age: 24
Posts: 265
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good job on going for the run... and nice dips!
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20-Mar-08, 10:12 PM
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#216
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Registered User
Join Date: May 2004
Posts: 1,269
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Thursday March 20, 2008
Four rounds for time:
Run 400 meters
Rest 2 minutes
-1:49 @9mph
-1:43 @9.5mph
-1:39 @10mph
-1:23 @10.5mph
after:
Squats 4X5- 225lbsX5-235lbsX5-245lbsX5-275lbsX1
Deadlifts 4X5- 225lbsX5-235lbsX5-245lbsX5-255lbsX5
 and i'm spent....
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24-Mar-08, 06:20 PM
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#217
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Registered User
Join Date: May 2004
Posts: 1,269
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Monday March 24, 2008
Various sit up and push up exercises
2 Mile run: 17:39
more to follow...
120 Pull ups 10-10-10-10-10-10-10-10-10-10-10-10
200 Push ups 20-20-20-20-20-20-20-20-20-20
50 Squats 5-5-10-5-5-5-5-5-5
19:04 for the pull ups/push ups/squats
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Last edited by seraph; 24-Mar-08 at 07:39 PM.
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24-Mar-08, 09:20 PM
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#218
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Registered User
Join Date: Nov 2007
Location: Waterloo, Ontario
Age: 24
Posts: 265
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squats and DL after those runs.... ouch!
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24-Mar-08, 10:32 PM
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#219
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Registered User
Join Date: May 2004
Posts: 1,269
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yeah that wasn't much fun!
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26-Mar-08, 10:25 PM
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#220
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Registered User
Join Date: May 2004
Posts: 1,269
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Tuesday March 25, 2008
" Barbara"
Five rounds, each for time of: 15:24 (3 minute rests between sets)
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
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26-Mar-08, 10:26 PM
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#221
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Registered User
Join Date: May 2004
Posts: 1,269
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Wednesday March 26, 2008
3.2 mile run: 27:59
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27-Mar-08, 08:57 AM
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#222
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,662
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whoah you mean all five rounds together took you 15:24?! thats awesome! great job seraph! |
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28-Mar-08, 09:14 PM
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#223
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Registered User
Join Date: May 2004
Posts: 1,269
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Friday March 28, 2008
" Helen"
Three rounds for time: 17:42
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
enjoyed this wod, took yesterday as a rest day. needed it.
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31-Mar-08, 10:31 AM
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#224
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,662
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nice work on Helen, seraph!
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31-Mar-08, 10:05 PM
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#225
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Registered User
Join Date: May 2004
Posts: 1,269
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Monday March 31, 2008
2 Mile Run: 16:53 
" Fran"
Three rounds, 21-15- and 9 reps, for time of: 17:00*
95 pound Thruster
Pull-ups
pretty fast 2 mile run for me, actually very fast. and i'm proud of it!
*forgot my watch so that's a estimate using the clock on the wall that was on the other side of the gym.
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