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Post by Deft on Sept 11, 2007 9:04:23 GMT -5
9/10/07
afternoon- did 20 wall balls with 20lbs ball, 12 pull ups, carried 45lb weights around
evening- 1hr gymnastics
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Post by Deft on Sept 12, 2007 14:18:19 GMT -5
9/12/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
Heavy Lifts
3 lifts on each building up to as high as possible deadlift 225, 245, 265lbs shoulder press 115, 135, 140lbs back squat 185, 195, 205lbs
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Post by Deft on Sept 12, 2007 23:17:57 GMT -5
9/12/07
evening: carried 35lb weight overhead for fun 400meter trot down the street.
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Post by Deft on Sept 14, 2007 8:13:49 GMT -5
9/13/07
1hr gymnastics
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Post by Deft on Sept 14, 2007 8:15:50 GMT -5
9/14/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
WOD-
10 DB snatch each arm 20lbs 30 lunges with 20lbs in each arm farmers walk with 20lbs in each arm
4 rounds time-14:40
med ball work 2 circuts of partner throws
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Post by Deft on Sept 17, 2007 13:50:32 GMT -5
9/15/07
Fight Gone Bad practise (each station for 1minutex3rounds. You get a point for every lift) machine row 8,10,14 wall ball 20,15,10 SDHP 30,15,15 box jump 38,21,20 push press 25,10,11
total= 262 points
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Post by Deft on Sept 17, 2007 13:53:21 GMT -5
9/16/07
2hrs body choir dancing
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Post by Deft on Sept 17, 2007 13:54:29 GMT -5
9/17/07
WOD
snatch 15,12, 9,6,3 SDHP 45,36,27,18,9 KBswing 60,48,36,24,12 push up 30,24,18,12,6 sit up 30,24,18,12,6
time 19:45
push press 5x115lbs (3sets)
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Post by Deft on Sept 17, 2007 13:55:20 GMT -5
9/17/07
afternoon
push press 15x85lbs (3sets)
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Post by Deft on Sept 19, 2007 11:25:29 GMT -5
9/18/07
2hrs Acrobatic Yoga
2hrs Poi
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Post by Deft on Sept 20, 2007 11:43:08 GMT -5
9/19/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
Fight Gone Bad run though.
My score is uncertain due to a mess up in score keeping but I know I did better than last time. We will just have to see how it goes on Sept. 29th during the real deal.
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Post by Deft on Sept 21, 2007 9:28:59 GMT -5
9/20/07
1hr gymnastics
mainly worked front flips and back hand springs
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Post by Deft on Sept 21, 2007 9:31:02 GMT -5
9/21/07
deadlift 185lbs handstand push up 21-15-9
time 6:07
2 med. ball circuts
2x25 hanging knee raises
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Post by Deft on Sept 24, 2007 10:28:54 GMT -5
9/23/07
GYM JAM!!
It was over 5hrs! It was great. The turnout was a bit small but that only meant there was more elbow room to move freely.
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Post by Deft on Sept 24, 2007 14:23:47 GMT -5
9/24/07
Tabata Style barbell work
front squats back squat overhead squat push press shoulder press push jerk hang clean Sumo Deadlift
10 rounds done in random order for 20 sec. each with 10 sec rest. Done 5 times.
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Post by Deft on Sept 26, 2007 9:30:18 GMT -5
9/25/07
3hrs acrobatic yoga
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Post by Deft on Sept 28, 2007 19:40:30 GMT -5
9/27/07
1hr gymnsatics
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Post by Deft on Oct 4, 2007 8:28:31 GMT -5
10/2/07
did some Methode Naturelle with Matthew. Lots of rock precisions.
Swimming for at least 30min
3hrs acrobatic yoga
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Post by Deft on Oct 4, 2007 8:31:13 GMT -5
10/4/07
warmup: fast feet/high knees/jumping jacks 30 pullups 30 pushups 30 squats
WOD
100 squats 90 mountain climbers 80 push ups 70 ring rows 60 deadlift Bar bell 50 shoulder press Bar Bell 40 KB swings 30 med. ball soccer throws 20 dumb bell rows (20lbs in each arm) 10 box jumps
time 16min and something
stretch out
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Post by Deft on Oct 9, 2007 10:16:30 GMT -5
10/5/07
4hrs dancing
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