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07-Dec-06, 12:36 PM
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#361
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Registered User
Join Date: Apr 2005
Location: Montana
Age: 38
Posts: 2,880
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Murph is butt hard. Very nice work. That second mile is sure a tough one to gut out.
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__________________
I can do all things through Him who strengthens me.
—Philippians 4:13
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09-Dec-06, 12:56 AM
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#362
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Registered User
Join Date: Apr 2006
Posts: 1,416
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12/8
CFWU-
For time:
65 pound Thrusters, 50 reps-3 min -
50 Pull-ups- 7 min -
65 pound Thrusters, 30 reps-3 min -
30 Pull-ups- 7 min -
65 pound Thrusters, 20 reps-2 min -
20 Pull-ups-3 min -
Time 25:00 min-
Happy with the thrusters. Pullups just take me to long.
Last edited by JDR3; 09-Dec-06 at 08:44 PM.
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09-Dec-06, 09:26 PM
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#363
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Registered User
Join Date: Apr 2006
Posts: 1,416
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12/9
Morning Karate workout.
At the gym at 2pm
1/3 mile jog
CFWU x 2
Snatch warmup-65x3
Three rounds for time of:
Run 400 meters - 1% @ 7.6/7.7/7.8
65 pound Snatch,12 reps- 2:02/2:58/3:12
21 Pull-ups- 1:47/2:13/2:37
Time 21:29
Snatch was not a full squat but as low as i could go.
First 10 pullups of each rd were kipping(by far the best kipping I have done). Very happy with that!
Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps
Tired from above so did 65x6 and 115x4
Worked on catching as low as I could and then held for a second at the bottom. Flexibility still needs work.
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10-Dec-06, 04:58 AM
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#364
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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great workouts the past couple of days jdr! so many pull-ups lately. i don't know how you can do all those pull-ups back to back day after day! great job!
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12-Dec-06, 12:42 AM
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#365
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Registered User
Join Date: Apr 2006
Posts: 1,416
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12/11
CFWU x 2 -pullups
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters: 1% @ 7.7 - 7.8 - 7.9 - 8.0 - 7.7 - 7.5
Max rep Pull-ups: 14 - 11 - 9 - 9 - 7 - 7
6 Rds. + 160 meters
Finally figuring out kipping, now need to build on the endurance part of them.
Left me sweaty and looking for air!
4 min cool down walk
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12-Dec-06, 07:27 AM
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#366
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
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great job on nicole jdr!
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12-Dec-06, 10:15 AM
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#367
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,191
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I might take "Nicole" on a date today to my gym if you and all the others didn't wear her out.
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12-Dec-06, 10:36 AM
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#368
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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Quote:
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Originally Posted by JDR3
Finally figuring out kipping, now need to build on the endurance part of them.
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great job on nicole JDR!
when i first learned kipping pull-ups i could not believe how out of breath they got me...definitely an endurance builder. |
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13-Dec-06, 12:14 AM
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#369
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Registered User
Join Date: Apr 2006
Posts: 1,416
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12/12
Not enough time for CFT today, good evening Karate workout though.
Will do Michael tomorrow and make up CFT on next max lift day.
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14-Dec-06, 12:12 AM
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#370
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Registered User
Join Date: Apr 2006
Posts: 1,416
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12/13
Biked to gym
CFWU x 2 -situps,dips
" Michael"
Three rounds for time of:
Run 1/2 mile: 1% @ 7.5 - 7.6 - 7.7
50 Back Extensions: 2:27 - 2:55 - 2:49
50 Sit-ups: 2:04 - 2:17 - 3:02
Time 28:12
Last run was tough, ran out of gas on last situps.
30:22 on 9/28 - 2:10 improvement
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14-Dec-06, 08:54 AM
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#371
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
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great job on micheal jdr! you beat me!
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14-Dec-06, 11:01 AM
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#372
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Great job on your time too Minime!
And I don't think I beat you on this one, you had stairs!!
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14-Dec-06, 10:59 PM
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#373
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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good work on michael jdr. you are right that last run is brutal. my hammys seem to burn big time. also nice 2 min improvement! way to go!  : |
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15-Dec-06, 01:12 AM
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#374
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Thanks Ladies, you both push me to work hard on the WOD's along with Tim.
12/14
CF rest day.
Good Karate workout tonight, needed it to loosen the legs up from Michael! |
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15-Dec-06, 09:50 AM
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#375
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Registered User
Join Date: Apr 2005
Location: Montana
Age: 38
Posts: 2,880
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They do push, don't they. If nothing else I always push for another round just to save on the embarrassment of getting COMPLETELY smoked.
__________________
I can do all things through Him who strengthens me.
—Philippians 4:13
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