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  #61  
Old 2 July 2008, 22:48
Gryfen-FL Gryfen-FL is offline
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Running way behind....but I hit up the shoulders WOD today.

Held 105lbs for the press and push press. :Ddon't laugh, guys, it's an improvement for me:D
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Since it was Virginia, did they go ahead and write a traffic ticket to the corpse when they were done?
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  #62  
Old 3 July 2008, 19:46
Patrick7 Patrick7 is offline
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w/u
deadlift
bent row
hang clean
front squat all at 75# x 6
push press
back squat
push ups
x 2
w/o
10-1
BW D.L./ 24" box jumps
7:02

30 sec push press, 30 sec static hold at top position x 4
20 # dumbells

1-6 Pull-up ladder x 2

Push presses way harder than I thought but a good workout
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  #63  
Old 5 July 2008, 18:24
Patrick7 Patrick7 is offline
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Warmup:
20 pushups
40m Bear Crawl
400m jog
X2
Workout:
80m Tire Drag/Lunge/Press
KB Swing for Last 40m of partners drag
X2
Row 250m
OH Slosh Pipe hold for row time
X3
40m mixed carries (KB/ Sandbag)
KB :OH, Rack
SB: OH, Rack
KB/SB:Shoulder, Suitcase carry
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  #64  
Old 7 July 2008, 21:21
Patrick7 Patrick7 is offline
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w/u
5:00 easy row - 1100 meters
w/o
500 m row - 1:35

20-15-10-5
75# push press
box jumps
ball slams
6:40

60# Sandbag get-ups/lunge
5 each leg
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  #65  
Old 7 July 2008, 22:39
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Chubs Chubs is offline
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WOD: 5 rounds for time...

20 box jumps
20 ghd sit ups w/ weight (15lbs / 10lbs)
20 push ups
20 back extensions w/ weight (15lbs / 10lbs)
20 turkish get ups (16kg / 12kg)



Time- 38:53



Comments:

Brutal. Fucking brutal. I think I had a near death experience. I'm absolutely trashed. This was the 2nd fastest time at CF Wilmington. I'll be paying the price for this for a couple of days.
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  #66  
Old 7 July 2008, 22:44
Gryfen-FL Gryfen-FL is offline
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Nicely done, sir Chubs! :D
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Since it was Virginia, did they go ahead and write a traffic ticket to the corpse when they were done?
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  #67  
Old 8 July 2008, 10:12
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Outofcontrol Outofcontrol is offline
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W/U:
10 min jump rope
20 wooden dowel shoulder stretches

W/O: (w/ a partner)
95lb Overhead Squats (OHS)/400m run

while one partner is doing squats, the other runs, then switch

Max effort for 30 min--no break

between the two of us:

197 OHS
4000m

OOC, out

BTW--Soory for not intro'ing...

Name's OOC, been on the threads for a little over a year, been crossfitting for a little longer than that...own a CF gym in Chesapeake VA...first time posting in the CF thread!
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Wise old man--"That woman was SEXY!"
Young lad--"She's out of my league."
Wise old man--"Look...let women figure out why they wont sleep with you...dont do it for them."

Last edited by Outofcontrol; 8 July 2008 at 10:38. Reason: Intro
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  #68  
Old 8 July 2008, 13:12
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Quote:
Originally Posted by Gryfen-FL View Post
Nicely done, sir Chubs! :D

Haha much appreciated. Sir Chubs...makes me sound like a knight.
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  #69  
Old 8 July 2008, 20:15
Patrick7 Patrick7 is offline
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w/u
bb complex x 3 @ 75#

w/o
20 kg kb cleans x 8
ring dips x 10
x 5

60# sandbag squat cleans x 8
parrallet push ups x 10
x 3

25 GHD s/u
25 GDH b/e

kb cleans kicked my ass but it was a good workout

OOC, checked out the site. Looks good, hopefully I can swing in there when I am up in VA.
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  #70  
Old 8 July 2008, 20:22
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Outofcontrol Outofcontrol is offline
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We'd be glad to have you! drop me a line when you make it up here!

Today:

W/U:
1500m row

W/O:
2 man teams

Wall Balls x 100
One handed KB's (1 pood) x 100
95lb Thrusters x 100
Pull Ups x 100
Ball Slams x 100
Burpies x 100

all for time

24:16

Comments:
I HATE BURPIES...everything else felt good...:)

OOC, out
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"Don't tell fish stories where the people know you; but particularly, don't tell them where they know the fish."
--Mark Twain

"All that we see is perspective, not fact...All that we hear is opinion, not truth."
--Marcus Aurelius

"The time you spent typing and formatting this post would have been better spent hitting yourself in the face with a hammer."
--Jimbo

Wise old man--"That woman was SEXY!"
Young lad--"She's out of my league."
Wise old man--"Look...let women figure out why they wont sleep with you...dont do it for them."
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  #71  
Old 8 July 2008, 21:11
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MikeC2W MikeC2W is offline
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This thread has given me many brutal ideas.

Thanks!
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RLTW


Two eyes from the east.
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  #72  
Old 8 July 2008, 21:14
Gryfen-FL Gryfen-FL is offline
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I hope you're not talking about organized PT with the unit?

That's a good way to find scorpions in your boots on the next rotation. :D
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Since it was Virginia, did they go ahead and write a traffic ticket to the corpse when they were done?
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  #73  
Old 9 July 2008, 06:31
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Watching the Cindy video on YouTube made me want to vommit. I want to try it now :D
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  #74  
Old 9 July 2008, 10:50
guns guns is offline
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Quote:
Originally Posted by Patrick7 View Post
OOC, checked out the site. Looks good, hopefully I can swing in there when I am up in VA.
X2

One of the best CrossFit websites I've visited. I plan on coming by when I get back to VA.
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  #75  
Old 9 July 2008, 20:34
Patrick7 Patrick7 is offline
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w/u
5:00 easy row
w/o
30 sec sprint/30 sec easy row
x4
10/1-1/10 ladders of:
52# kb swing/goblet squats
pull-ups/box jumps

6 TGUs with 35# kb
Slosh pipe hold for tgu time
x 2

swings/goblet squats were a killer but doing the easy cool downs lately has been helping.
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  #76  
Old 10 July 2008, 10:11
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Outofcontrol Outofcontrol is offline
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Join Date: Sep 2007
Location: San Antonio
Posts: 1,185
Thanks! Come on by!

Yesterdays--

W/U:
1200m run

W/O:
Max sets in 20 min

1 set=

250m row
tire flip x 3
10 ring push ups
20' rope climb x 1

Results:

6 + rows of next set

for those of you that know what "locking out" on the rope is...it sux w/out boots...I have the rope burn to prove it. Its especially pleseant in the shower afterwards!

Take care!

OOC, out
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MOLON LABE

"Don't tell fish stories where the people know you; but particularly, don't tell them where they know the fish."
--Mark Twain

"All that we see is perspective, not fact...All that we hear is opinion, not truth."
--Marcus Aurelius

"The time you spent typing and formatting this post would have been better spent hitting yourself in the face with a hammer."
--Jimbo

Wise old man--"That woman was SEXY!"
Young lad--"She's out of my league."
Wise old man--"Look...let women figure out why they wont sleep with you...dont do it for them."
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  #77  
Old 10 July 2008, 12:48
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Chubs Chubs is offline
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Quote:
Originally Posted by Outofcontrol View Post
W/O:
Max sets in 20 min

1 set=

250m row
tire flip x 3
10 ring push ups
20' rope climb x 1


I like that workout OOC. I might have to convince the affiliate down here to try it.
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“It is who we are; It is what we do; And we're okay with that.”- LE Funeral Closing Remark
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  #78  
Old 11 July 2008, 09:31
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Outofcontrol Outofcontrol is offline
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Join Date: Sep 2007
Location: San Antonio
Posts: 1,185
Are you @ CFNC? They just had an Oly Lifting seminar that we missed, but heard good things about. That and most of our W/O's are put together by Ryan, one of the other owners, and Lead Trainer. The guy is super human...he knocked out Karen (150 Wall Balls--20lb ball, 10' target) in 6:03...freak of nature.

Yesterdays--

W/U:

1000m Row
50 x 4 count Flutter Kicks
5 min Jump Rope

W/O:

2 min of work, 1 min rest x 2 rounds

50m Chain Drag
Ab Wall Balls (16lb medicine ball, 7' target)
4' Box Jumps
35lb dual KB Squat Thrusts
Heavy Bag Slam

4/40/14/16/22
3.5/37/15/18/21

towards the end of that second set, yours truly was seeing stars, and two others had already had a conversation with Pukey...but not bad for a 29min W/O

OOC, out
__________________
MOLON LABE

"Don't tell fish stories where the people know you; but particularly, don't tell them where they know the fish."
--Mark Twain

"All that we see is perspective, not fact...All that we hear is opinion, not truth."
--Marcus Aurelius

"The time you spent typing and formatting this post would have been better spent hitting yourself in the face with a hammer."
--Jimbo

Wise old man--"That woman was SEXY!"
Young lad--"She's out of my league."
Wise old man--"Look...let women figure out why they wont sleep with you...dont do it for them."

Last edited by Outofcontrol; 11 July 2008 at 11:20. Reason: correct a technique description
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  #79  
Old 11 July 2008, 09:58
Patrick7 Patrick7 is offline
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Swim PT

w/u
10:00 easy swim-free/breast/side
w/o
25 push-ups
50 crunch (15l/r, 20 m)
20 Air squat
x 4
25m of free, breast, side, back (I am teaching our guys the 2nd class test)
50 sprint w/ 25 push-ups, 25 crunches at half way point
x 4
25-100 pyramid
2 x 25m underwater
500 m easy free for a cool down.

Figured I would take a day off the CF and get back in the pool.
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  #80  
Old 11 July 2008, 13:45
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Chubs Chubs is offline
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Quote:
Originally Posted by Outofcontrol View Post
Are you @ CFNC? They just had an Oly Lifting seminar that we missed, but heard good things about. That and most of our W/O's are put together by Ryan, one of the other owners, and Lead Trainer. The guy is super human...he knocked out Karen (150 Wall Balls--20lb ball, 10' target) in 6:03...freak of nature.


I'm actually at CF Wilmington. Check out the website: http://crossfitwilmington.com/

The vast majority of our guys are either military or law enforcement as CFW was started by Tony and KC, two former SF guys. We've got some studs: several 390+ FGB, sub 3:00 Frans, 33 Round Cindy. CFW is sponsoring a run/endurance cert. As for the Oly Lifting Cert, Tony just posted up on the site today that CFNC is planning on hosting another one at the end of July. If you ever come down this way, feel free to drop in. You'll find nothing but loud music and stiff competition.
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“It is who we are; It is what we do; And we're okay with that.”- LE Funeral Closing Remark
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