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1quick1 getting down on Crossfit



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  #31  
Old 08-11-2008, 10:19 AM
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Monday 080811

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 20 reps
20 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 15 reps
15 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
10 Pull-ups

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All for the terrible time of 28:16

I scaled this down too. I just felt like shit the entire time, like I was sick to my stomach. Lame. This was a tough workout though. I really think it's those thrusters that kick my ass.
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  #32  
Old 08-11-2008, 11:04 AM
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did you just feel out of it before the workout, or did it drain you that much to the point you felt sick
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  #33  
Old 08-11-2008, 02:49 PM
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I felt good going in but had some shit on my mind that put me in a pretty bad mood. Really that first round of thrusters I should've paced myself a little better and not did them all in one set because that's what mad me want to puke the rest of the time and damn near drained me.
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  #34  
Old 08-13-2008, 11:43 AM
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Wednesday 080813

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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Compare to 080728.


I didn't want to max again so I did this workout with some reps.

Pause Squats - 1 second pause at the bottom

135 x 5
135 x 5
185 x 5
225 x 6
225 x 6

OH Press

135 x 1
135 x 3
135 x 5
135 x 5
135 x 5

Deadlift

135 x 5
225 x 5
225 x 5
225 x 5

Now on to the REAL lifts

HS curl machine - 10lb plate each side so probably 25lbs each side

1 x 25

HS Dip machine

whole stack 1 x 15
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  #35  
Old 08-14-2008, 12:38 PM
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Thursday 080814

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups


I don't have a jump rope so I just did 4 rounds of the 50 and 50 with no rest in between. I didn't time it but it was only like 10 minutes.
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  #36  
Old 08-19-2008, 12:08 PM
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Friday 080815

For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

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Well I just kinda of went in and alternated dips/pullups for 20 minutes. Good news is my pullups are improving. Bad news is I'm still a little ways out before I'll be able to complete that workout above for time. I went to Cedar Point all day yesterday and today I'm still really tired from all the walking and I've got a farmers tan.

Went something like this even though I didn't write everything down.

Pullups x 10
Dips x 10
Pullups x 10
Dips x 10
Pullups x 8
Dips x 10
Pullups x 8
Dips x 10
Pullups x 8
Dips x 10
Pullups x 8
Dips x 10
Pullups x 6
Dips x 10
Pullups x 6
Dips x 10
Pullups x 3
Dips x 10

Tomorrow I'm doing "Tabata Something Else" and I'm excited.
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