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Old 10-14-2008, 02:39 PM   #231
Eva Claire Synkowski
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Default 13 & 14 oct 08

not feeling great - tired and worn down. took rest days. DOMS through core is pretty bad from 'mr. joshua'

15 hrs ifs, breaking at 1400 and 1000, for mon & tues, respectively
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Old 10-15-2008, 05:16 PM   #232
Eva Claire Synkowski
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Default 15 oct 08

no if

wod at 1700

wu - 750 m row, DROM

wod

fs - 5 x 5 - 125#, 125#, 130#, 130#, 135#
push press - 5 x 3 - 120#, 120#, 120#, 125#, 125# x 2

20# weighted vest deadhang pullups (rings) - 3,2,2,2,2
20# weighted vest ring dips - 1,1,1,1,1


still a little lackluster today.
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Old 10-16-2008, 04:23 PM   #233
Eva Claire Synkowski
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Default 16 oct 08

no if

wod at 1700

wu
3 rnds
10 pvc dislocates
10 pvc hip extensions
10 pvc ohs
10 24" box jumps
10 (each leg) walking lunges
10 push press + 5 push jerk - 45# bar
10 kipping pullups

wod

sn dl - 5 x 3 - 145#, 145#, 155#, 155#, 160#
step ups - 5 (each leg) x 5 on 20" box - all sets at w/ 105# on back

GHR - 5 x 5 - first time with these. they are tough! didn't get body vertical, and used hands at the end for assistance.

overall - still tired and not feeling 100%.
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Old 10-19-2008, 05:54 PM   #234
Eva Claire Synkowski
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Default 17 oct 08

if: 15 hrs, broke at 1000

rest day
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Old 10-19-2008, 05:57 PM   #235
Eva Claire Synkowski
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Default 18 oct 08

(xf brooklyn cert)

if: 15-16 hrs, broke around 1430

wod at 1200

did 'caroline' - from SF CF

10 power cleans - 185#/135#
500 m row
15 power cleans
750 m row
20 power cleans
1000 m row


19.00 with 135#
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Old 10-19-2008, 05:59 PM   #236
Eva Claire Synkowski
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Default 19 oct 08

(xf brooklyn cert)

if: 15-16 hrs, broke ~1630

wod at 1200

sn - hvy single - hit 110#, but missed 115# a couple times. v slow today
c&j - hvy single - 135#, 145#, 150#, 155#, 160#, 165# (5# pr)

all pwr cleans after 135#
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Old 10-19-2008, 06:08 PM   #237
Leo Soubbotine
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Default

This one looks shotty:

10 power cleans - 185#/135#
500 m row
15 power cleans
750 m row
20 power cleans
1000 m row
__________________
CrossFit Evolution
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Old 10-20-2008, 04:31 PM   #238
Eva Claire Synkowski
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Default 20 oct 08

evidently, it's k starrett's creation - a namesake wod for his second daughter. boz suggested i give it a go. it is by no means "easy" - but heavy power cleans and rowing is a combination i don't mind!

********************************************

no if

wod at 1700

wu
2 rnds
250 m row
10 ghd hip extensions
10 abmat situps
10 20# wallball
10 2 pd deadlift

pretty tired - kept things simple. hope to be back on track tomorrow.

fs - 125# x 5, 135# x 5 x 2, 140# x 2, 145# x 2, 150# x 2
press - 85# x 5 x 3, 90# x 2, 95# x 2, 100x
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Old 12-04-2008, 06:08 AM   #239
Allen Yeh
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Default

Just a note to see how things are going?
__________________
"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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