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Bri3626 log

body weight exercises

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Re: Bri3626 log

Postby Bri3626 » Thu Sep 20, 2012 3:18 am

19 sep 2012

3 rnds GHD situps 10 reps

then

3rnds, rest 1-2 min, 2 rnds, rest 1-2 min, and 1 rnd of

65 lbs shoulder press x5
45 lbs barbell OHS x10
15 lbs overhead lunge x 15
max ring dips

1st set done in 7:04
2nd 6:36
3rd 3:31
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Re: Bri3626 log

Postby Bri3626 » Thu Sep 20, 2012 3:21 am

Wendler R2W1D20

Deadlift

200x5
210x5
225x5+ (6)

then did non-stop alternating two exercises for 5 rounds each of

10 degree incline treadmill sprints at 8.0 mph for 30 seconds then
jumping lunges 10 reps
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Re: Bri3626 log

Postby Bri3626 » Mon Sep 24, 2012 5:32 am

21 Sep 12

no one showed up for wod so I decided to do 1/2 Angie and see if I had improved from the first day I went into the crossfit place. The first time was about 19 minutes. I completed in 12 so definitely making a big difference.

50 pullups
50 pushups
50 situps
50 squats

one of the instructors came in later and we practiced handstand progressions.
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Re: Bri3626 log

Postby Bri3626 » Tue Sep 25, 2012 3:02 am

24 September 2012

Wendler R2W2D4

Squat
160x3
170x3
180x3 (4)

approx 1.5 hours later

strange wod- instructor called called it Frank

Two 10 minute rounds with one minute rest between of

15 burpees
10 pushups
15 squats

This kicked my ass for obvious reasons to include doing the squats just before the workout, however it was whooping everyone so the instructor cut the time down to 5 minutes each. Still sucked.
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Re: Bri3626 log

Postby Bri3626 » Tue Sep 25, 2012 3:04 am

25 sep 2012

Wendler R2W2D5

Bench
155 x 3
165 x3
175 x3 (5)

then

115 lbs 3x10
dips 3x 10
could only complete 8 on last set of dips.
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Re: Bri3626 log

Postby Bri3626 » Wed Sep 26, 2012 3:22 am

25 sep 12

"Mindy" an offshoot of Cindy except is AMRAP 20 minutes of:

5 pullups
10 situps
15 squats

completed 16 rounds + 4 pullups


26 sep 12
Wendler R2W2D6
deadlift
210x3
225x3
240x3

then alternating rounds 1 min rest between each set:

deadlift 150lbs 3x5
20 DU 4 singles for every double under. had to reduce to 10 double unders as I fatigued to quickly.

grip is an issue here. I think I'm strong enough to increase reps but I can't hang onto bar.
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Re: Bri3626 log

Postby Bri3626 » Thu Sep 27, 2012 3:03 am

26 sep 2012

10-20-30

20 lbs med ball clean
abmat situps
SDHP 50 lbs

9:32
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Re: Bri3626 log

Postby Bri3626 » Thu Sep 27, 2012 3:05 am

Wendler R2W2D7

Press
85x3
90x3
95x3+ (9)

60 lbs press 5x10

tried to do double unders but was so pathetic I gave up. destroyed jump rope again.
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Re: Bri3626 log

Postby Bri3626 » Sat Sep 29, 2012 10:23 am

28 sep 2012

Press 5x5

65
75
95
105
115 only got 3

then

partnered 2 rounds each where the partner continues the other exercise non-stop until the specified reps are complete. Once two rounds are done immediately move into next set of exercises. Total time is scored.

HR pushups 30
Functional thing (Of all things we don't know the name of the exercise. Its a 45 lbs barbell with one end sitting in a plate and essentially the bar leans towards you and you throw it up and forward so that you catch it with the other hand. sort of a back and forth exercise)

wall balls 20
Row

ring pullups 40
walking lunge while in the rack position (essentially no weights but you hold arms in that position as if there was a bar there)

total time 26:26
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Re: Bri3626 log

Postby Bri3626 » Sat Sep 29, 2012 10:27 am

5k run

30:23

Ok this is weird. Same run as last time hills and all. I ran non-stop last time and did in something like 32+ minutes. I pushed hard today but burned out on the big hill which begins one mile into the run. Had to walk. got mad at myself and decided to run sprints on all the hills starting on the downhill portion. It kicked my butt and I definitely felt like I went much slower than the last run, but still I beat my time by 2 minutes.
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Re: Bri3626 log

Postby Bri3626 » Mon Oct 01, 2012 4:00 am

wendler R2W3D8
Squat

150x5
190x3
215x1

went easy today and just completed. 2nd cold in a month
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Re: Bri3626 log

Postby Bri3626 » Wed Oct 03, 2012 3:08 am

1 oct 2012

Clean

95 x 5
115 x3
135 x3
155x1

Went up pretty easy. blacked out on the last clean. Didn't hit the deck but was pretty weird. Not sure if its the cold or holding breath too long or what. I think I can easily move up in weight if I can rack properly and figure out the cause of blacking out.

then we did 4 rounds FT of

60 single unders (supposed to be 30 DU but the cold was kicking my ass and I didn't want to deal with the frustration)
20 abmats
15 gob squats
10 burpees

12:49
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Re: Bri3626 log

Postby Bri3626 » Wed Oct 03, 2012 3:22 am

3 OCT 2012

wendler r2 w3 d9

bench

155x5
180x3
200x1

Feel like shit. just want to go to bed.
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Re: Bri3626 log

Postby Bri3626 » Mon Oct 15, 2012 4:35 am

Long bout of being sick. still have fatigue but I decided to get back into it.

Wendler 531 R3W1D10 (days are all helter skelter with this now so just starting 3rd round and going up in weight)
Squat

160x5
170x5
180x5 (6)

Periodization
hack squat 180 lbs x20
jump rope 100 reps
hack squat 180 lbs x 20
JR 100 reps
HS 180 lbs x 20

I was using a hack squat machine but on my back so it should be called a hack press? Anyway the 20 reps were explosive so that the platform hopped off my feet a couple inches and essentially caught and slowed the weight down in the negative.
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Re: Bri3626 log

Postby Bri3626 » Tue Oct 16, 2012 5:03 am

15 oct 2012

4 cycles of AMRAP in 6 min with 1 min rest between.

Front Squat 95 lbs x 5
burpee pullup x 10
abmat situps x 10

I'm still having a lot of fatigue from illness and this basically took it out of me, I was just struggling to finish.

1st 2 +5 squats
2nd 1 +8 bpu
3rd 1 +10 bpu
4th 1+ 4 bpu

They messed up the times cause I went much slower as we went and no way I increased my reps on 3rd cycle.
Other problem to contemplate is we lost our main trainer, he quit due to having problems with the owner. Not sure if the other trainer is gonna stick around. Ultimately have to decide if the $100 per month is worth it.
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