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Joined: Feb 2002
Posts: 13,663
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2002
Posts: 13,663 |
Warmup: 10mins Med Ball "Pig" 1min shuttle runs
Specific: Strict Press EMOM for 10min 135# X 3 reps
Workout: 4 rounds Run 400m Plank hold shoulder taps - 50 reps
I did not make the 15:00 time cap, but did finish.
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Joined: Jun 2010
Posts: 13,965 Likes: 4
Campfire Outfitter
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OP
Campfire Outfitter
Joined: Jun 2010
Posts: 13,965 Likes: 4 |
Bronchitis for the last few days so I'm not sure when I'll get back to the gym.
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Joined: Sep 2005
Posts: 1,393
Campfire Regular
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Campfire Regular
Joined: Sep 2005
Posts: 1,393 |
Going retro today with a double up of couple of crossfit girls:
"Kelly" Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball
"Cindy" 20 minutes AMRAP 5 Pull-ups 10 Push-ups 15 Squats
What would Porter Rockwell do?
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Joined: Feb 2002
Posts: 13,663
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2002
Posts: 13,663 |
Going retro today with a double up of couple of crossfit girls:
"Kelly" Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball
"Cindy" 20 minutes AMRAP 5 Pull-ups 10 Push-ups 15 Squats Either of those 'girls' will get ones heart rate UP...
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Joined: Sep 2005
Posts: 1,393
Campfire Regular
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Campfire Regular
Joined: Sep 2005
Posts: 1,393 |
Didn't note my time for Kelly but did manage to get 20 rounds in with Cindy but holy crap the last 3 rounds were a struggle.
What would Porter Rockwell do?
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Joined: Mar 2006
Posts: 1,716 Likes: 1
Campfire Regular
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Campfire Regular
Joined: Mar 2006
Posts: 1,716 Likes: 1 |
Cleans two sets of 6 wit 205 squats two sets of 12 with 275
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Joined: Mar 2006
Posts: 1,716 Likes: 1
Campfire Regular
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Campfire Regular
Joined: Mar 2006
Posts: 1,716 Likes: 1 |
Cleans two sets of 6 wit 205 squats two sets of 12 with 275
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Joined: Feb 2002
Posts: 13,663
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2002
Posts: 13,663 |
Didn't note my time for Kelly but did manage to get 20 rounds in with Cindy but holy crap the last 3 rounds were a struggle. Very well done! Warmup: 1000m partner row. I think we were done in about 3:10. Specific: EMOM for 10min Turkish Get Up - 35#KB 1 rep each hand. Workout: 4 rounds 1 min American KB swings - 53# 1 min lunges 1 min ground to overhead - 53# KB (I did clean and jerk) 1 min pushups 1 min Turkish Getups - 53#KB I ended up with 229 reps.
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Joined: Jun 2010
Posts: 13,965 Likes: 4
Campfire Outfitter
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OP
Campfire Outfitter
Joined: Jun 2010
Posts: 13,965 Likes: 4 |
Gym withdrawal is over! Thank God. I'm healthy again and back to lifting. I took it light today and incline benched 38 reps in all from 100 lbs to 265 lbs and then decline benched 135x20. It feels good though to get a pump in again!
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Joined: Feb 2011
Posts: 11,273
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2011
Posts: 11,273 |
4.75 miles around 7:30 pace this AM, knees feel it a little bit. Ready for some beach time.
Tanner
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Joined: Jun 2006
Posts: 46,148 Likes: 7
Campfire 'Bwana
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Campfire 'Bwana
Joined: Jun 2006
Posts: 46,148 Likes: 7 |
Two days in San Antonio eating good Tex-mex, thick steaks, drinking margaritas and martinis.
Knees and ankles are holding up well.
A wise man is frequently humbled.
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Joined: Feb 2002
Posts: 13,663
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2002
Posts: 13,663 |
Warmup: Jumping jacks to a bar Inch worms goblet squats snatch drills with 45# bar
Specific: 3 rounds 10 power snatch 75# 5 jumping chest to bar pullups
Workout: 7 mins as many as possible: 10 power snatches 5 jumping chest to bar pullups
90reps
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Joined: Jun 2010
Posts: 13,965 Likes: 4
Campfire Outfitter
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OP
Campfire Outfitter
Joined: Jun 2010
Posts: 13,965 Likes: 4 |
Leg press, 480lbs x100 (10 sets of 10)
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Joined: Mar 2006
Posts: 1,716 Likes: 1
Campfire Regular
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Campfire Regular
Joined: Mar 2006
Posts: 1,716 Likes: 1 |
Squats sets of 8: 275, 315, 315 Standing press 3 sets of 6 with 135
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Joined: Jun 2006
Posts: 46,148 Likes: 7
Campfire 'Bwana
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Campfire 'Bwana
Joined: Jun 2006
Posts: 46,148 Likes: 7 |
Legs and core yesterday, doing to the mtns for some hiking today/tomorrow.
A wise man is frequently humbled.
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Joined: Dec 2005
Posts: 4,317
Campfire Tracker
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Campfire Tracker
Joined: Dec 2005
Posts: 4,317 |
"Cindy" 20 minutes AMRAP 5 Pull-ups 10 Push-ups 15 Squats
That didn't sound that bad, so I tried it. Made 7 rounds... ouch.
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Joined: Dec 2015
Posts: 1,467
Campfire Regular
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Campfire Regular
Joined: Dec 2015
Posts: 1,467 |
"Cindy" 20 minutes AMRAP 5 Pull-ups 10 Push-ups 15 Squats
That didn't sound that bad, so I tried it. Made 7 rounds... ouch. The record is 42rds (by a teenager who grew up in a Crossfit gym) in 20min. One round/min for 10-12min is a decent showing. 20rd/20min is quite good, IMO.
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Joined: Sep 2003
Posts: 23,506 Likes: 11
Campfire Ranger
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Campfire Ranger
Joined: Sep 2003
Posts: 23,506 Likes: 11 |
When I was in the swimmer program in the USCG they'd have us do something similar, with sprints in between each set. And that was after running 5 in 30.
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Joined: Jun 2010
Posts: 13,965 Likes: 4
Campfire Outfitter
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OP
Campfire Outfitter
Joined: Jun 2010
Posts: 13,965 Likes: 4 |
Deadlifts from 135 lbs to 365 lbs. Then did 40 facepulls, 10 rear delt flyes, and 20 lat pulldowns.
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Joined: Jan 2007
Posts: 20,813
Campfire Ranger
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Campfire Ranger
Joined: Jan 2007
Posts: 20,813 |
"Cindy" 20 minutes AMRAP 5 Pull-ups 10 Push-ups 15 Squats
Did 10 this morning with chin-ups vs the much harder pull-up. Then looked at some you-tube videos and both are used. Along with the fact I thought you had to quit when you couldn't do 5 straight and I was failing at 4 on number 10 and had to quit before 20minutes. Could have squeezed at least one more in with a chin-up pause like some were doing on the videos.
Last edited by battue; 03/13/16.
laissez les bons temps rouler
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