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Post by Deft on Jul 11, 2007 8:58:07 GMT -5
7/4/07
warmup- ran 8/10th of a mile
WOD- lifted 65lbs from ground to overhead 154 times (10,000 pounds in weight lifted total was teh goal) and carried it 8/10th of a mile on my shoulders
time 23:45
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Post by Deft on Jul 11, 2007 8:59:34 GMT -5
7/5/07
sumo deadlift high pull 95lbs wall ball 14lbs 21-15-9
time 5:25
hard ab work
ran 800 meters
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Post by Deft on Jul 11, 2007 9:02:10 GMT -5
warmup- 800meter run
WOD- 800meter run 21 kettlebell swings 12 pullups
3 rounds 15:30
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Post by Deft on Jul 11, 2007 9:04:31 GMT -5
7/8/07
warmup- 800 meter run
WOD: 30 SDHP 55lbs 30 box jump 2 feet 30 burpees 30 clean and jerk 20lbs 30 push press 70lbs 30 calories burned on rowing machine
time- 16:20
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Post by Deft on Jul 11, 2007 9:05:38 GMT -5
7/10/07
25 hanging knee raises 20 pull ups
4 rounds of 3min. jump rope
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Post by Deft on Jul 11, 2007 9:07:24 GMT -5
7/11/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
WOD 150 wall ball 20lbs 150 pull ups (this tore my hands up!)
time28:12
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Post by Deft on Jul 16, 2007 7:21:10 GMT -5
7/14/07
co-taught a 3hr acroyoga workshop
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Post by Deft on Jul 16, 2007 7:21:37 GMT -5
7/15/07
2hrs dance
1hr swimming
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Post by Deft on Jul 16, 2007 7:23:44 GMT -5
7/16/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
pull ups jump squats ring dips kb swings push ups med. ball cleans
20-15-10
push press 65lb. 35 times 600 meter run med. ball circut
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Post by Deft on Jul 16, 2007 13:47:18 GMT -5
I did some afternoon coaching at the CF facility on my lunch break. I led them through the workout I did that morning, and I will lead again this evening.
after class: push press 65lbs 2x20
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Post by Deft on Jul 18, 2007 7:39:50 GMT -5
7/18/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
WOD
10 front squat 95lbs 400 meter run 35 sit ups
5 rounds time- 18:45
med. ball circut 20 (each) side throws med ball
push press 95lbs 1x10, 1x5
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Post by Deft on Jul 20, 2007 8:02:50 GMT -5
7/19/07
did some light pk training for a hour. I admit I wasn't in "the zone" so I took it pretty easy.
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Post by Deft on Jul 20, 2007 8:04:25 GMT -5
7/20/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
WOD 12 kb snatch 12 ring dips 12 supermans 20 box jumps
6 rounds
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Post by Deft on Jul 23, 2007 8:12:52 GMT -5
7/22/07
1hr body choir dance
1 1/2 hour Methode Naturelle
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Post by Deft on Jul 23, 2007 8:41:57 GMT -5
7/23/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
WOD
100 pull ups 100 push ups 100 sit ups 100 squats (must complete 100 to move on to next 100 - no breaking it up) time 15:30
med. mall circut x2
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Post by Deft on Jul 27, 2007 12:55:43 GMT -5
7/25/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
can't remember the CF WOD I did that day but it had pull ups. push ups, ring dips, and sit ups and some other stuff
2hrs body choir dance
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Post by Deft on Jul 27, 2007 12:56:46 GMT -5
7/26/07
1hr swimming
30min skateboarding (realized how much I suck at skating....but I did do a handstand on the board a couple times)
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Post by Deft on Jul 27, 2007 12:58:48 GMT -5
7/27/07
O-bar cleans O-bar deadlift O-bar push press 10x3
burpees ring pull ups jumping lunges 10x3
time 6:43
walking lunges 100yards
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Post by Deft on Jul 30, 2007 8:07:32 GMT -5
7/28/07
gym jam
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Post by Deft on Jul 30, 2007 8:08:24 GMT -5
7/29/07
pk at UT. It was a great jam to say the least....
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