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09-Sep-08, 11:37 PM
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#1186
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Registered User
Join Date: Apr 2006
Posts: 1,460
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9/9
Karate workout
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The Sport of Fitness - video [ wmv] [ mov]
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10-Sep-08, 10:15 PM
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#1187
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Registered User
Join Date: Apr 2006
Posts: 1,460
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9/10
cfwu
Bench press wu: 95-115-135-155-185-205-225
Back squat wu: 185x10 - 225x5 - 245x3
Five rounds for max reps of: Bwt 247
Body weight bench press; 245 lbs: 2 - 2 - 3 - 2 - 3
Pull-ups: 15 - 14 - 12 - 10 - 9
Body weight back squat; 245 lbs: 10 - 10 - 10 - 10 - 10
About 1 to 3 mins. between each set and rds.
Very happy with the pullups.
Decided on sets of 10 for the back squats, last two sets were tough.
All squats down to 18" bench.
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The Sport of Fitness - video [ wmv] [ mov]
Last edited by JDR3; 10-Sep-08 at 11:33 PM.
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11-Sep-08, 01:29 AM
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#1188
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,229
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Great job! That combo hit it all.
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11-Sep-08, 11:21 AM
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#1189
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,692
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awesome work JDR, especially those squats!! all set of ten reps, that is not easy especially at your size! Nice work!
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11-Sep-08, 11:37 PM
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#1190
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Registered User
Join Date: Apr 2006
Posts: 1,460
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Thanks P and Mm! It was a good solid workout.
9/11
Karate workouts - basics and katas, always kicks my butt.
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The Sport of Fitness - video [ wmv] [ mov]
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13-Sep-08, 04:19 PM
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#1191
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Registered User
Join Date: Apr 2006
Posts: 1,460
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9/12
Son's football game
9/13
Morning Karate workout
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The Sport of Fitness - video [ wmv] [ mov]
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14-Sep-08, 08:22 PM
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#1192
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Registered User
Join Date: Apr 2006
Posts: 1,460
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9/14
Morning 2 mile walk with the wife and dog.
To the gym at 4pm
.2 walk @ 3.5
1 mile run - 8:15
.2 walk
CFWU
Power clean wu
The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
3 rds for each of the 5 cycles
Would like to have a partner for this one.
Did 3 rds and then rest 1 min., timed each cycle (2:42-2:48-2:45-2:54-2:39)
Better for me to do this way so I did'nt have to clock watch.
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The Sport of Fitness - video [ wmv] [ mov]
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15-Sep-08, 03:06 PM
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#1193
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,692
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nice work JDR! I think three would be the magic number for me too .... at least I would hope! Though you used the full weight which I would not be able to do...
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15-Sep-08, 11:18 PM
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#1194
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Registered User
Join Date: Apr 2006
Posts: 1,460
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Thanks Mm!
9/15
cfwu
Thruster wu
" Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Time 7:38 - 2:35 / 3:14 / 1:49
Pullups hurt the time today more than usual, very broken
Also, second set of thrusters was broken. 10-5
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The Sport of Fitness - video [ wmv] [ mov]
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16-Sep-08, 04:17 PM
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#1195
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,692
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woohoo!! that is a great fran time JDR, you beat me!
I can't imagine pullups taking longer than thrusters, the pullups are a breeze for me but 65lbs thrusters kill me!
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17-Sep-08, 12:53 AM
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#1196
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Registered User
Join Date: Apr 2006
Posts: 1,460
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Thanks Mm! Pullups will never be faster than thruster for me.................
9/16
Karate workout
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The Sport of Fitness - video [ wmv] [ mov]
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17-Sep-08, 04:33 PM
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#1197
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,692
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hey JDR maybe you should try a heavy fran next time?
I saw on the board somebody did an 'obese fran' with bodyweight thrusters and half bodyweight pullups. I can't fathom it!
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17-Sep-08, 09:43 PM
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#1198
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Registered User
Join Date: Apr 2006
Posts: 1,460
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Mm, Heavy Fran - I might be able to go 125 on the thrusters. Body weight - not me!
9/17
cfwu
2 min walk
" Michael"
Three rounds for time of:
Run 800 meters: 7.6 - 7.7 - 7.5
50 Back Extensions : sub 35 lbs dumbbell swings
50 Sit-ups
Time 27:09
Still having stomach issues so no back ex. for me.
2 min. walk cool down
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The Sport of Fitness - video [ wmv] [ mov]
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17-Sep-08, 10:41 PM
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#1199
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,229
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Bummer about the continuing stomach pain but kudos on the modified Michael WOD. We got to work around our ouchies. They actually create fitness training opportunities and you aren't missing a beat.
Hope to see you soon. I'm out again this Saturday as I am entering my 2nd Oly lift contest.
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19-Sep-08, 12:57 AM
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#1200
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Registered User
Join Date: Apr 2006
Posts: 1,460
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Thanks P. , good luck this weekend!
9/18
Karate workout
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The Sport of Fitness - video [ wmv] [ mov]
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JDR3
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