Thread: Allen's Journal
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Old 09-16-2008, 06:09 AM   #526
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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September 15, 2008
*15 hour fast*

plank burpees - 15 (done slowly with Connor)
bear crawl - ~15 m's (around the basement with Connor)
burpees - 25 in 1:16
stick dislocates - 5, 5, 5
1-inch birddog - 8 sets of 10 second holds L/R
Around the world - 24KG kb - 10CL/CCL, 20 CL/CCL
windmill - 24KG kb x 5L/R
KB snatch - 24KG x 7L/R
2H kb swing - 25

Modified Chief - Used a 24kg KB
Max rounds in 3 minutes:
3 KB cleans each hand
6 pushups
9 squats

1 minute rest and repeat for 5 total rounds

5 rounds, 5 rounds

Notes:
-At home workout so I just messed around with some prehab stuff and metcon, worked out with Connor which is always fun, about halfway through he went for a walk with his mom on his bike.
-kb snatches - still can't do this without my shoulders grinding like crazy, no pain but I can't imagine that it's good for my shoulders. As well as it just feels strange!
-Modified Chief - WOD from CF main 14SEP08 - Not bad, I wonder what a difference it would be using the 135 # bar. I cut it short because I ran out of time, had to cook dinner for the hungry children!
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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