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TOPIC: What's your WOD (workout of the day)
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Yesterday we participated in a Scavenger Blitz around the LV Strip. South to Mandalay Bay, East to Hard Rock, North to Mirage. All told about 7 miles jogging around solving clues, taking pictures, finding objects to bring back. Took about 2:45 and we came in 2nd.
Today: Front Squat: 5 @ 70% 1RM = 105 lb, 5 @ 75% = 110 lb, 3 x 5 @ 85% = 125 lb. 2 rounds for time of: 25 Pull-ups 50 Kettlebell Swing (Russian)s, 44 lbs 75 Double Unders Farmers Carry, 25 lb bumper plates (pinch grip), 100 m mrs svc |
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Las Vegas NV |
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(830 post)
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4 miles of pace runs
2 miles - 17 min 1 mile - 8 min 0.5 mile - 4 min 0.5 mile - 4 min grease the groove 100 pushups 100 situps pray for death |
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Powell WY |
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(32 post)
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<blush> thanks.
Crossfit Games 13.5 4 min AMRAP 15 thrusters 65 lb, 15 chest-to-bar pullups. Got 53 reps. Fatigue on the pullups are my limiting factor (second round took me a full minute just to get 8). Will know Sunday night where I ended up in the competition. mrs svc |
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Las Vegas NV |
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(830 post)
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1st day back to lifting after reintroducing carbs, great lifts.
squats-215x5x3 bench-165x5x3 dead lifts-245x5x3 weighted chins- +10x5x3 regular push ups-60 wide push ups-60 diamond push ups-60 sit ups-180 Wow Mrs. Svc, you my dear are a stud! |
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Powell WY |
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(32 post)
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Crossfit Games WOD 13.4
7 min AMRAP 3-6-9-12, etc ladder of Clean & Jerks (95 lb) & toes-to-bar. Finished round of 12 and got 2 more C&J for a score of 62 reps. Will by retrying this on Saturday, aiming for >67 reps. mrs svc |
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Las Vegas NV |
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(830 post)
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Friday: 12 min time cap for 150 wall balls (14 lb to 9' target), 90 double unders (got through 61 before time ran out).
Sunday: repeat of Friday - shaved 12 sec off my wall balls but kept messing up on my double unders so only got 38. Monday: power sets front squat 4-4-4-4-4 & strict shoulder press 2-2-2-2-2. Went 65-75-85-90-95 lb (only got one unassisted press at 95 lb which is my current 1RM). Then 12-9-6-3 thruster 65 lb with 24-18-12-6 box jumps 20". Thigh burner (especially after all those wallballs) in 5:30 Tuesday: 3 rds for time of 800m run, 30 hand-release pushups, 15 power cleans 95 lb @ 25:21 mrs svc |
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Las Vegas NV |
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Body Beast Bulk Chest. Always a fun one, but the decline push-ups at the end are a killer.
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West Sacramento CA |
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Tuesday: Shoulder Press, Push Press & Push Jerk work with 90 lb. Then 15-12-9-6 Overhead Squat 65 lb & Burpees (fast & hard in just under 6 min)
Wednesday: Front Squat to 1RM (145 lb today). Then 100 double unders (jump rope), 20 pullups, 10 front squats 75 lb, 20 pullups, 100 double unders. 9:00 on the nose. Thursday: 5 mile jog Friday: Crossfit Open WOD 13.3 mrs svc |
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Las Vegas NV |
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pushup drills- 3 x max or 200
sit up drill- 3 x max or 200 squat-3 x 5 bench press-3 x 5 dead lift-3 x 5 weighted chin ups-3 x 5 |
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Powell WY |
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(32 post)
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Working out is challenging since I returned to work. Instead of literally 5-7 days a week, every morning about an hour after waking up. I now get to the gym 3-5 days a week. After work and on the weekends. I reduced my carb intake drastically and fast two days a week. I dropped 5lbs in 11 days. I also upped the weights by 25%. And consistently lift to fail.
My office is on the 11th floor. I climb up and down those stairs at least 3 times a day. |
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Colts Neck NJ |
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(12241 post)
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TOPIC: What's your WOD (workout of the day)
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