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Scott’s Workouts

B.P. Scott M

Posted: 08 January 2010 11:55 AM

[ Ignore ] [ # 31 ]

Sr. Member

Total Posts: 241

Joined 2009-02-02

1-7-10

Yoga

Took it really easy, not feeling to strong. Day #3 of fast.

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“The road of excess leads to the palace of wisdom.”
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B.P. Scott M

Posted: 08 January 2010 11:54 AM

[ Ignore ] [ # 32 ]

Sr. Member

Total Posts: 241

Joined 2009-02-02

1-6-10

Yoga

A little rough in the midst of a fast, but not bad.

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“The road of excess leads to the palace of wisdom.”
-W.B.

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B.P. Scott M

Posted: 07 January 2010 03:13 PM

[ Ignore ] [ # 33 ]

Sr. Member

Total Posts: 241

Joined 2009-02-02

1-5-10

First Day back after injury.

Felt allright, not too weak, but definitely lost some.

Warm-up

5 min jump rope

3x:
10 wall balls 20#
10 KB swings 1.5 pood
10 ab-mat sit-ups

Sumo Deadlift: 3-3-3-3-3-3 / 135, 185, 225, 225, 225

WOD:

7x:
7 DB hang clean 25# Rx
7 knees-to-elbows
7 box jumps, 20" box

12:36

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“The road of excess leads to the palace of wisdom.”
-W.B.

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B.P. Scott M

Posted: 16 November 2009 12:40 PM

[ Ignore ] [ # 34 ]

Sr. Member

Total Posts: 241

Joined 2009-02-02

11-15

Chill strength day, checking out the backs progress.

Squats

5 X 135
5 X 155
5 X 185
5 X 185
5 X 185

felt okay with this. Definitely had a lot more in the legs, but didnt want to push back. A little wonky, but im making progress.

Leg Sled (wanted to get a blast in without hurting back

12 total plates

6 sets X 10 reps.

This was equivalent to the most Ive done and it wasnt that hard. Should be getting leg strength back on line soon.

Hamstring curls - Felt toolish doing these, but its probably good for me right now.

-S

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“The road of excess leads to the palace of wisdom.”
-W.B.

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B.P. Scott M

Posted: 13 November 2009 03:47 PM

[ Ignore ] [ # 35 ]

Sr. Member

Total Posts: 241

Joined 2009-02-02

11-12-09

Yoga - Hoping to be back on monday, back willing.

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“The road of excess leads to the palace of wisdom.”
-W.B.

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B.P. Scott M

Posted: 13 November 2009 03:47 PM

[ Ignore ] [ # 36 ]

Sr. Member

Total Posts: 241

Joined 2009-02-02

11-11-09

Yoga - Trying to keep everything moving.

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“The road of excess leads to the palace of wisdom.”
-W.B.

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B.P. Scott M

Posted: 10 November 2009 09:37 PM

[ Ignore ] [ # 37 ]

Sr. Member

Total Posts: 241

Joined 2009-02-02

11-10-09

Finally got conditional ok to start working out again. My back still feels like shit, and everything is pretty tight from the in-activity, but I'm making a gradual comeback. Ive hit a couple rounds of some of the functional movements recently and relieved to see I havent lost much strength, but I'm sure my Met-Con is in the shitter.

Weighted Pushups

5X45
5X45
5X45
5X45
4X45

Bench Press

5 X 135
5 X 205
5 X 205
5 X 205
4 X 205

Light Ab Work on the hanging rack

Finisher

5 Rounds

500m Row
20 Deadlifts with 100lb dumbell

Untimed but I was pretty close to yacking so, allright.

I'm hoping to be back in the brickhouse next week, but am gonna need to stay away from heavy squats and dead lifts for awhile longer, pick my battles.

Either way, feels good to be back at it.

-S

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“The road of excess leads to the palace of wisdom.”
-W.B.

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B.P. Scott M

Posted: 05 October 2009 02:58 PM

[ Ignore ] [ # 38 ]

Sr. Member

Total Posts: 241

Joined 2009-02-02

10-5-09

Tragedy...

Out 5-6 weeks after taking a bad spill surfing down south. MCL, Low back, Chest all bruised up.

I'll be back. Gonna just focus on really good nutrition for the upcoming weeks as my Ortho forbade from doing anything strenous until totally healed.

Damn.

-S

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“The road of excess leads to the palace of wisdom.”
-W.B.

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B.P. Scott M

Posted: 21 September 2009 06:08 PM

[ Ignore ] [ # 39 ]

Sr. Member

Total Posts: 241

Joined 2009-02-02

9-21-09

3X

5 KTE
14 Side Plank
10 BE
20 Situps

Pukie Brewster 20:58

enough said.

-S

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“The road of excess leads to the palace of wisdom.”
-W.B.

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B.P. Scott M

Posted: 14 September 2009 08:16 AM

[ Ignore ] [ # 40 ]

Sr. Member

Total Posts: 241

Joined 2009-02-02

9-13

AM surf. Stayed out for a couple hours today, closed out but fun.

-S

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“The road of excess leads to the palace of wisdom.”
-W.B.

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B.P. Scott M

Posted: 14 September 2009 08:16 AM

[ Ignore ] [ # 41 ]

Sr. Member

Total Posts: 241

Joined 2009-02-02

9-12

AM surf

Bench Press

5 X 205
5 X 205
5 X 205
5 X 205
5 X 205

120 Situps

Straight Bar Curls 5 sets of 10 at 85.

My life has been bat shit crazy last couple weeks, coupled with this nagging back injury, been a little scared to hit it hard in class, but i'm starting to feel ready to re-commit.

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“The road of excess leads to the palace of wisdom.”
-W.B.

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B.P. Scott M

Posted: 14 September 2009 08:14 AM

[ Ignore ] [ # 42 ]

Sr. Member

Total Posts: 241

Joined 2009-02-02

9-11

Afternoon surf

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“The road of excess leads to the palace of wisdom.”
-W.B.

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B.P. Scott M

Posted: 09 September 2009 06:44 PM

[ Ignore ] [ # 43 ]

Sr. Member

Total Posts: 241

Joined 2009-02-02

9-8-09

2 hour surf in the am. Pretty ok conditions, nice to have solid crossfit legs and core under me.

Bench Press

5 X 205
5 X 205
5 X 205
5 X 205
5 X 205

5 sets

10 straight bar curls (85#)
10 Knees to elbows

30 minute hike at 15% grade, 3mph. 1000 feet climbed (breaking in the new hiking boots).

-S

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“The road of excess leads to the palace of wisdom.”
-W.B.

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B.P. Scott M

Posted: 07 September 2009 10:57 AM

[ Ignore ] [ # 44 ]

Sr. Member

Total Posts: 241

Joined 2009-02-02

9-5

*Medical Advisory*

Attendance at Friday Night Fights may be hazardous to your health. Empirical Evidence has linked Friday Night Fights to the following.

Gait Abnormalities
Nausea and Vomiting
Blurred Vision
Third and Fourth Day Soreness
Extreme Perspiration
Heart Palpitations
Anxiety

Thanks Mark for kicking my arse through this workout, wouldnt have done it on my own. My legs are still sore, 4 days out, but thats a good thing.

-S

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“The road of excess leads to the palace of wisdom.”
-W.B.

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B.P. Scott M

Posted: 02 September 2009 01:45 PM

[ Ignore ] [ # 45 ]

Sr. Member

Total Posts: 241

Joined 2009-02-02

9-2

50 Dislocates

Made the mistake of doing the 50 hollowrocks right after and chris had me repeat with the rest of the group for a total of 90.

Push Press

135 X 5
155 X 5
165 X 3
155 X 5
165 X 4
165 X 4
155 X 4

400 m run

1:35
1:40
1:44

We broke class here. I really need to work on my running endurance.

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“The road of excess leads to the palace of wisdom.”
-W.B.

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