Thread: Allen's Journal
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Old 03-05-2007, 06:18 AM   #53
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,246
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March 2, 2007

Crossfit Challenge in Alexandria, VA
Calisthenics
Lunge series, Hip Mobility
Technique work: Squat, Pushup

1. Baseball - 10 minutes - Create 4 bases:
First = 10 Kettlebell Swings
Second = 10 Pushups
Third = 10 Knee’s 2 Elbow
Home = 10 Squat jumps

Cross Home and mark a run for your team
We played for 10 minutes
Today it was Men 14 - Women 15!

Notes:
I used a 24 kg kb, and managed 5 rounds, I slowed down a little here to try to keep the guys together. Rather than jumping ahead.

2. Fran-like - As many rounds in 5 minutes
15 Dumbbell thrusters
30 Jumping Pullups

Notes:
-40# DB's only managed 2 rounds, the thrusters really slowed me down here.

3. Final sprint - 3 rounds for time
15 Kettlebell High pulls
30 Situps

Time: 6:36

Notes:
-First 2 rounds I used the 24 kg kb and did snatch pulls for the 1st round, high pulls for the second and for the last round I used the 36 kg? kb.
-The situps are what slowed me down here the most.

Good workout a lot of fun and plenty of intensity from the other people to go around.
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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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