Kurt’s WOD Log |
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| Posted: 17 February 2010 06:47 PM |
[ Ignore ]
[ # 76 ]
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Sr. Member
Total Posts: 341
Joined 2008-12-01
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Run training
1/2 mile warm up
10x
110 M hill runs alternating 21 Hollow rocks and 21 pushups at the top
1/2 mile cool down
Almost threw up..
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| Posted: 16 February 2010 08:01 PM |
[ Ignore ]
[ # 77 ]
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Sr. Member
Total Posts: 341
Joined 2008-12-01
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Warm Up
650 M run
Stretch
Work Out
3 Rounds
15 Deadlifts
21 Kettle Bells
400 Run
50 Hollow rocks
Tabata Hollow rocks
13:42
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| Posted: 15 February 2010 01:45 PM |
[ Ignore ]
[ # 78 ]
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Sr. Member
Total Posts: 341
Joined 2008-12-01
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Monday 2/15
Clean and Jerk 135lbs
5x5
Going to start a clean and jerk progression similar to the 20 squat rep progression.. Will be moving up 5lbs each week for 12 weeks
WOD
7 rounds
7 snatch @95lbs
7 box jumps 30 inch
9:54
3x10
Ab rolls
100 Hollow rocks
Great group
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| Posted: 13 February 2010 06:22 PM |
[ Ignore ]
[ # 79 ]
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Sr. Member
Total Posts: 341
Joined 2008-12-01
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Olympic lifting class
9 hours of learning
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| Posted: 12 February 2010 08:04 AM |
[ Ignore ]
[ # 80 ]
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Sr. Member
Total Posts: 341
Joined 2008-12-01
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100 Hollow Rocks
Plank
20 squat Rep 3rd round 175
WOD
21, 15, 9 Bench 155
800 meter run between sets
100 Hollow rocks
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| Posted: 11 February 2010 08:59 AM |
[ Ignore ]
[ # 81 ]
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Sr. Member
Total Posts: 341
Joined 2008-12-01
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Run Training:
3 rounds of pose drills:
20s wall pull
Birdman drill
Carioca drill
Then:
"Death by 10m" Max effort (Meet Brendon day) OR:
5 rounds:
20m, 30m, 40m, 50m sprint
90sec recovery
150 Hollow rocks
Plank drills
650 Run
3x
10 Dislocates
10 PU
10 Squat
WOD
95lb
20 Thrusters
20 SDLHP
20 PP
20 OHS
20 FS
4 Burpees every minute during work out
13:41
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| Posted: 11 February 2010 08:52 AM |
[ Ignore ]
[ # 82 ]
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Sr. Member
Total Posts: 341
Joined 2008-12-01
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kdjf
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| Posted: 10 February 2010 08:15 AM |
[ Ignore ]
[ # 83 ]
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Sr. Member
Total Posts: 341
Joined 2008-12-01
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200 Hollow Rocks
Twists
Plank twists
5x10
Ring dips
WOD (I skipped the thrusters as my back is just starting to feel better)
250 M Run
15 Air Squats
15 Push Ups
3 minutes on Rower
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| Posted: 09 February 2010 08:47 AM |
[ Ignore ]
[ # 84 ]
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Sr. Member
Total Posts: 341
Joined 2008-12-01
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Monday 2/9
Back is still sore
20 Minute swim
150 Hollow Rocks
Tabata Plank Postion
Various core work
Hoping to be full speed by Wed
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| Posted: 06 February 2010 10:36 AM |
[ Ignore ]
[ # 85 ]
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Sr. Member
Total Posts: 341
Joined 2008-12-01
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7AM at the Gym
Linda
10,9,8,7,6,5,4,3,2,1
Bench Press 165
Dead Lift 225(started at 275 but fucked up my back so lowered the weight a bit)
Cleans 135
37 minutes screwed up my back but stilled enjoyed the round
100 Hollow rocks.
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| Posted: 06 February 2010 10:33 AM |
[ Ignore ]
[ # 86 ]
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Sr. Member
Total Posts: 341
Joined 2008-12-01
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Warm Up
Hanging Chin Ups
10 sets 5 reps
WOD
3 rounds
60 second Hanging Push Ups
30 second rest
60 second Sit ups
30 second rest
60 second Box Jumps
30 second rest
60 KB swings
20 Rep squat progressions 165lb.
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| Posted: 05 February 2010 10:52 AM |
[ Ignore ]
[ # 87 ]
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Sr. Member
Total Posts: 341
Joined 2008-12-01
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Easy Night
6000 K row 26:28
1 Mile light run
Tabata
Hollow rocks
Tabata
Planks
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| Posted: 03 February 2010 10:21 PM |
[ Ignore ]
[ # 88 ]
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Sr. Member
Total Posts: 341
Joined 2008-12-01
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Warm Up
100 GHD
Stretching
Snatches
1 rep max
135lb need to work on this
Team Grace(Tony and Ty)
90 Total Clean Jerks switch every 5 reps.
6 min and some change
Still perplexed how we came in 2nd.
at home stretch 100 Hollow Rocks.
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| Posted: 03 February 2010 12:48 PM |
[ Ignore ]
[ # 89 ]
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Sr. Member
Total Posts: 341
Joined 2008-12-01
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Warm Up
150 Hollow Rocks
Crossfit Total
Squat 255
Press 155
Deadlift 365 way below PR of 405. Got some work to do ..
Total 775 really bad
20 rep Squats 155..
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| Posted: 02 February 2010 10:35 AM |
[ Ignore ]
[ # 90 ]
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Sr. Member
Total Posts: 341
Joined 2008-12-01
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Warm Up
150 Hollow rocks
10 Hollow rocks
10 Push Ups
15 OHS
WOD
1 Rep Max
Clean 185 PR
Bench Press 205 tried for 225 but failed
OHS 165
Great class
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