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Will’s WOD Log
Posted: 22 October 2010 11:39 AM   [ Ignore ]   [ # 196 ]
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10/21

jumped into class with Molly and Nat

3x3 Push press
95
125
145

WOD
100 Push press (95#)
200m run + 5 burpees every time the barbell falls below the rack position

time: 14:32

pretty happy with the time. Went 17min+ last time I did this at 75#.

*Like Nat said, Greg Glassman stopped by to see me and check on my progress. Really nice guy. He's a hugger.
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Posted: 20 October 2010 05:09 PM   [ Ignore ]   [ # 197 ]
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Pukie Brewster.
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“There are three types of people in this world: those who make things happen, those who watch things happen and those who wonder what happened. We all have a choice. You can decide which type of person you want to be. I have always chosen to be in the first group.” -Mary Kay Ash

Make it happen!

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Posted: 20 October 2010 03:52 PM   [ Ignore ]   [ # 198 ]
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10/20
planned rest day

**Made a bet with Brianne (Philly fan, let her know how you feel about that next time you see her) that loser of the NLCS does 50 burpees. Should I make her do hers before or after the WOD??
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Posted: 19 October 2010 08:21 PM   [ Ignore ]   [ # 199 ]
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10/19

got after a WOD with Nat-

Crossfit Mainsite WOD:

"Bulger"
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

TIME: 32:11
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Posted: 18 October 2010 04:04 PM   [ Ignore ]   [ # 200 ]
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10/18

mile run AFAP
time: 6:12
not a great effort, I swear the wind was blowing into me in both directions up and down Howard

tabata abmat situps: held 10 each round

Dynamic Strength
with a 65# bar, 20 seconds on, 40 seconds off- 10 rounds
score equals weight (65) x reps (80) = 5200

WOD
21-18-15-12-9-6-3
clapping pushups
ring dips

time: 22:12

10/17
rest day
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Posted: 16 October 2010 12:51 PM   [ Ignore ]   [ # 201 ]
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10/16

warmup
650 jog
dynamic stretching
tabata static squat at bottom
accumulate 3 min L-sit hold within a 10 minute set

WOD

Part 1:
5 rounds
10 burpees
15 box jumps (24")

time: 7:35

**3 min rest**

Part 2:
5 rounds
10 pullups
15 push press (115#)

total time: 23:30
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Posted: 15 October 2010 07:51 PM   [ Ignore ]   [ # 202 ]
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10/15

became an active rest day more or less

did a few heavy deads
did some double unders, situps, and rope climbs
did some handstands
did some pullups

actually looking forward to embracing the suck tomorrow!
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Posted: 14 October 2010 09:08 PM   [ Ignore ]   [ # 203 ]
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10/14

"Grace"
30 Clean and Jerks (135#)

time: 5:20

First time doing Grace, quickest 5:20 of my life. Was a great event at Diablo CF, the energy in the box was incredible. Congrats to Sarah, Chris, Rob, and Aaron for getting after it too! Next time sub 5!
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Posted: 13 October 2010 06:03 PM   [ Ignore ]   [ # 204 ]
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10/13
rest day, Grace tomorrow
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Posted: 12 October 2010 04:47 PM   [ Ignore ]   [ # 205 ]
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10/12
warmup
650m run
dislocates

muscle ups-mostly strict

3x3 box squats
135
185
185

WOD
5 rounds:
10 DB clean (50#)
15 Box jumps (24")
400m run

time: 27ish

Don't know what was going on today but I couldn't bring myself to pick up the DB's when I was really tired. Felt worse than an empty tank, more like my body refused to do what I wanted it to. Luckily tomorrow is another day...
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Posted: 11 October 2010 03:36 PM   [ Ignore ]   [ # 206 ]
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10/11

"Never Have I Ever"
200 Double unders
10 Power Snatch (75#)
2 Muscle ups
8 Power Snatch
4 Muscle ups
6 Power Snatch
6 Muscle ups
4 Power Snatch
8 Muscle Ups
2 Power Snatch
10 Muscle ups
200 Double unders

time: 26:30

glute activation drills
handstands
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Posted: 10 October 2010 01:03 PM   [ Ignore ]   [ # 207 ]
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10/10
recovery day

10/9
Tough Mudder
time: 2:09

20 burpees for technique

10/8
rest/travel day
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Posted: 07 October 2010 08:40 PM   [ Ignore ]   [ # 208 ]
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10/7
unplanned rest
treatment with Dr. Lord

10/6
unplanned rest
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Posted: 05 October 2010 02:46 PM   [ Ignore ]   [ # 209 ]
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10/5

warmup
glute activation drills

strength- mainsite
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
165(BW),165, 165, 165, 145, 145, 145, 145, 145, 145

30 bar muscleups for time
time: 5:58

tabata hollow rocks
8,8,8,8,7,6,6,6

glute activaiton drills
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Posted: 04 October 2010 06:25 PM   [ Ignore ]   [ # 210 ]
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10/4

JT
21-15-9
handstand pushups
ring dips
pushups

time: 21:59

*was set on RX'ing the whole thing, but when I got to the ring dips in the first round I couldn't move my body, so had to grab the black band. Very happy to get all the hspu though, never have done so many in that time span.
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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