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24-Nov-07, 06:29 PM
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#886
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Registered User
Join Date: Apr 2006
Posts: 1,416
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11/23
rest day
11/24
Biked to gym with Son and No-frills
CFWU x 2
" Nancy"
Five rounds for time of:
400 meter run: all at 7.2
95 pound Overhead squat, 15 reps
Time 17:08 - PR by :50
Son did:
" Helen"
Three rounds for time:
Run 400 meters: all at 8.3
21 55 pound dumbbell swing: sub 30 lb db
12 Pull-ups: sub honest pushups
Time 11:08
Note: Russ did 3 pullups during warmups!!
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The Sport of Fitness - video [ wmv] [ mov]
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25-Nov-07, 08:48 PM
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#887
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Registered User
Join Date: Apr 2006
Posts: 1,416
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11/25
1/2 mile run
CFWU x 2
Hang clean warmup: 45x5 - 65x5 - 85x5 - 105x5 - 125x5 - 135x2
" Elizabeth"
21-15-9 reps of:
Clean 135 pounds: sub hang cleans 135
Ring dips: reg. dips 1 for 1
Time 18:00
Worked on shrug and catching low(for me), still more power than squat.
Dips felt good. All with good depth.
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The Sport of Fitness - video [ wmv] [ mov]
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26-Nov-07, 09:20 PM
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#888
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Registered User
Join Date: Apr 2006
Posts: 1,416
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11/26
Biked to gym
CFWU x 2
Weighted pull-ups 1-1-1-1-1-1-1 reps
BWT 247: 25 - 35 - 45 - 70 - 70 - 80 - 80
pullups 14
chinups 9
pullups 9
chinups 5
Son did:
" Elizabeth"
21-15-9 reps of:
Clean 135 pounds: sub 85 lb PC
Ring dips: sub assisted dip + pushups(21-15-9 of each)
Time 21:04
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The Sport of Fitness - video [ wmv] [ mov]
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26-Nov-07, 11:46 PM
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#889
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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workouts are lookin good JDR!
congrats to russ on those pull-ups!  |
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28-Nov-07, 12:39 AM
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#890
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Thanks Gymgirl, Russ may be a beast in a couple of years!
11/27
Evening karate workout
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The Sport of Fitness - video [ wmv] [ mov]
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28-Nov-07, 02:50 PM
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#891
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
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nice work on liz JDR!
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30-Nov-07, 12:37 AM
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#892
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Thanks Mm
11/28 - field work for high school baseball
11/29
Biked to gym
CFWU
5k run - 27:25
Presses
45x5 - 75x5 - 95x5 - 125x5 - 145x3 - 165 - 160 pr
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The Sport of Fitness - video [ wmv] [ mov]
Last edited by JDR3; 30-Nov-07 at 12:42 AM.
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02-Dec-07, 06:26 PM
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#893
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Registered User
Join Date: Apr 2006
Posts: 1,416
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11/30
Only had time for bike ride with dog
12/1
Morning Karate workout then more work at baseball field
12/2
Morning 3.5 mile trail ride with dog
Afternoon - Biked to gym
CFWU x 2
standard grip pullup hang hold - 1:06
Box jumps-all singles: 22-24-26-28-30-30-32-34f-34f-34-36f
2 inch off PR
WOD
5 minutes of Double unders: sub singles - 500
5 minutes of 100 lb Hang Clean and Push jerk - lost count
3 minutes of Double unders: singles - 300
3 minutes of 100 lb Hang Clean and Push jerk - 17
1 minute of Double unders: singles - 100
1 minute of 100 lb Hang Clean and Push jerk - 6
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The Sport of Fitness - video [ wmv] [ mov]
Last edited by JDR3; 02-Dec-07 at 06:31 PM.
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03-Dec-07, 09:33 PM
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#894
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Registered User
Join Date: Apr 2006
Posts: 1,416
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12/3
Biked to gym
CFWU x 2
" Michael"
Three rounds for time of:
Run 800 meters: 7.1 - 7.1 - 7.0
50 Back Extensions
50 Sit-ups
Time 26:33 - PR by :57
Going to have to credit my son for this one. Definitely took less rest during
back x and situps with him there!
Russ 's wod
" Michael" Lite
Five rounds for time of:
Run 400 meters; all at 8.3
25 Back Extensions
25 Sit-ups
Time 18:32
Last time he did four rds of this. Next time will be as Rx'd
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The Sport of Fitness - video [ wmv] [ mov]
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03-Dec-07, 10:06 PM
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#895
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,191
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Congrats on that PR. I know I have told you this before, but "Michael" really sent my HR to new highs that I didn't know was possible. I think it was the back extensions and having my head down.
You are doing a great job of turning the boy into a man. Tell Russell I regularly read about his efforts in your posts and am constantly thinking to myself "attaboy".
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05-Dec-07, 11:07 PM
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#896
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Thanks Pierini, and I let Russ read the post! He appreciates the thoughts.
12/4
rest day
12/5
5 min. on the elliptical
CFWU x 2
Front Squat 5-5-5-5-5-5-5-5 reps
65-95-115-135-155-185-205-225
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The Sport of Fitness - video [ wmv] [ mov]
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05-Dec-07, 11:11 PM
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#897
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,638
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awesome job on Micheal JDR!! to you, and to your son!
also those are some good front squat numbers, way to go  |
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07-Dec-07, 04:08 PM
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#898
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Site Moderator
Join Date: Mar 2006
Location: seattle
Age: 29
Posts: 3,202
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congrats on your PR JDR and Russ did great! i love the family CF workouts!
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09-Dec-07, 12:19 AM
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#899
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Registered User
Join Date: Apr 2006
Posts: 1,416
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Thanks a lot Mm and Gg. I'm having fun with my son during our workouts!
11/6
Karate workout
11/7
rest
11/8
Morning Karate workout
Biked to the gym at 3
Jump rope and general stretching
CFWU x 2
Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps
Time 36:39
NASTY! One of the toughest wods in my opinion.
Last round was very difficult.
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The Sport of Fitness - video [ wmv] [ mov]
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09-Dec-07, 09:17 PM
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#900
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Registered User
Join Date: Apr 2006
Posts: 1,416
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11/9
Jump rope and general stretching
CFWU x 2
Bench press warmup 3 reps of each:
45-65-95-115-135-185-225x2-250x1
" Lynne" - BWT 250
Five rounds for max reps of:
Body weight bench press: 2-2-2-2-2
Pull-ups: 12-9-9-5-6
No spotter tonight, think I could have got 3 reps on last three rounds.
Need to get back down between 240 - 245
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The Sport of Fitness - video [ wmv] [ mov]
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