Thread: Allen's Journal
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Old 02-26-2007, 06:53 AM   #48
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
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February 26, 2007

Crossfit Challenge in Alexandria, VA

Warmup:
3 rounds - 20 seconds of the following:
jumping jacks
split jumps
jumps
side to side jumps
added squat thrusts after first round
added mountain climbers after 2nd round

Samson stretch
elbow to ankle stretch
piriformis stretch

Reviewed squats, pushups, situps, jumping pullup/chin

As many rounds in 16 minutes:
6 pushups
9 jumping pullups
12 situps
15 squats

I completed 12 rounds + 6 pushups and 8 jumping pullups

Cleans w/ medicine ball or KB
3 rounds - 30 seconds on/30 off

Notes:
-Jerry Hill provided a great environment and 2 of the people in there were definitely novices and he gave a lot of encouragement and kept everyone motivated. Had 2 pairs of rings setup and 3 pullup bars (from a line rather than fixed in place).
-workout: I was definitely regreting the tabata goblet squats from yesterday during this workout. I was able to keep a pretty good pace going the situps slowed me down a little on the latter half.


45 minutes of SMR w/ Lacrosse Ball
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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

Last edited by Allen Yeh : 02-27-2007 at 03:05 AM. Reason: Added SMR
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