December 2011
82 posts
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double the fun
Part 1 - 3 rounds, 2 minutes of work, 2:15 of rest
Round 1: Ring dips (scaled down to eccentric bar dips)
Round 2: Bar dips (scaled down to box dips)
Round 3: Close grip pushups on handles (eccentric)
Total for part 1 = 42
Part 2 - 10 minutes as many Double Unders as possible
On the minute, perform 5 squat thrusts before doing DUs (squat thrusts do not count toward total but must be done...
November 2011
64 posts
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max overhead
rainy days just make it that much more difficult to get into the gym… just gotta get it done.
Strength WOD
Max Press (60 lbs.. a lot harder than it seems)
Max Push Press (80 lbs)
Max Push Jerk (80 lbs)
80 lbs! good baseline. in high school, when i actually worked out consistently, i could only bench the bar (45 lbs) so anything over that is an improvement. 85 lbs up next..
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benchmark hero monday, aka beast mode
“Daniel” - time limit 35:00 (finished in 29:19)
50 pull ups (band)
0.25 mile run
21 Thrusters (front squat to press) - 45lbs
0.5 mile run
21 Thrusters
0.25 mile run
50 pull ups
haven’t worked out since Friday.. surprisingly did not feel like puking but those runs in between definitely sucked. thrusters at 45lbs felt almost light. maybe time to move up in weight?...
“You tend to get told that the world is the way it is, but life can be much...”
– Steve Jobs in PBS’ “One Last Thing” (via lilzet)
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“It’s a strange thing, how you can love somebody, how you can be all eaten up...”
– Madeleine L’Engle
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qqkabuki:
Princess of China - Coldplay ft....
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pre-emptive strike on the thanksgiving binge
Floor press 3-3-3 for total lbs: 75(3) - 75(2) - 75(3), total 220
10 min As Many Rounds As Possible
8 Burpees
8 Wall balls (squat, jump/throw medicine ball at wall, land in squat)
8 Pull ups (green band)
Results: 4 and 1/3 total rounds + 3 wall balls
looks easy enough, right…? rule #1: never underestimate the WOD, even if it’s just 10 min long. also: getting some gnarly calluses...
“People think that if you love somebody hard enough, then everything’s gonna work...”
– Nathan Scott, One Tree Hill
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first time i've felt like puking post workout
HSPU (handstand pushup) progressions - did my first unaided handstand today! and then proceeded to fall over every other time, but at least i did one! lol
4 min Toes through Rings
2 min KBS at 35lb
4 min HSPU (box scale down with 1 abmat)
2 min Double Unders (except i can only do singles… FML)
“Ca$h out” - 3 sets of 12 x 30 yd sprints (1:23, 1:39, 1:36)
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on the menu tonight
Back Squat - 3 reps max
(15 min As Many Rounds As Possible)
9 Deadlifts - 100 lbs
12 hand release pushups
15 box jumps on a 24” box
crossfit.. come get some
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“There is never a sudden revelation, a complete and tidy explanation for why it...”
– Marya Hornbacher
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"I don't have the time."
bendoeslife: Yes you do.
“People can attach themselves to something—an idea, another person, a desire—with...”
– Stay, Deb Caletti
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“We run away all the time to avoid coming face to face with ourselves.”
– Unknown
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