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Old 02-25-2009, 10:08 AM   #101
Mike Wright
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Wednesday 25 Feb 09

FS 5x5 - 145,155,155,155,155
Felt good, perfect weight for reps.

DHPU 3x8,8,8

WOD:
(25#) Crunchbars x 20
(25#) OH Lunge x 50m
(25#) Crunchbars x 20
(25#) Run w/bar
ARAP 20 min - 7 rnds
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Old 02-27-2009, 08:33 AM   #102
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Friday 27 Feb 09

PJ 5x5 - 155,160,160,165,165
Felt strong, focused on speed under the bar due to me pressing out @ the top.

WOD:
BRPZ - 1 min
Box Jumps (30") - 1 min
Wallball (18#) - 1 min
KB Swings (40#) - 1 min
1 min rest
3 rnds - no time

DHPU 3x8,8,8
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Old 03-04-2009, 02:46 PM   #103
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Wednesday 4 Mar 09

CL 5x3 - 135,140,140,145,145
Good weight, full squat in the catch. Worked specifically on speed of elbows.

WOD:
SDHP(25#) x 15
OH Squats(25#) x 15
Scissor Lifts(25#) x 15
200m run
3 rnds - 8:13

DHPU 3x7,6,5
Super strict, nice and slow.
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Old 03-06-2009, 08:31 PM   #104
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Friday 6 Mar 09

PJ 5x3 - 175,185,190,195,195
Felt strong, pressed out last few inches of last few reps. Still having lower back issues.

WOD:
Rope Skips (single) x 50
Rope Skip/run x 50m
10 rnds - no time

Rope Climb (20"/arms only) x 3
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Old 03-13-2009, 02:29 PM   #105
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Monday 9 Mar 09

No workout, steady back pain.
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Old 03-13-2009, 02:32 PM   #106
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Wednesday 11 Mar 09

SPARTAN
30 PUSH-UPS
30 AIR SQUATS
30 BURPEES
30 SIT-UPS
30 BOX JUMPS
30 BRONCOS
30 TUCK JUMPS
30 LUNGES
30 FROG JUMPS
30 MNTN CLIMBERS
1 Round

PT PARTY
RUN 4OOM
100 PUSH-UPS
100 SIT-UPS
100 SQUATS
RUN 400M
1 Round

PLANK - 3 MIN
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Old 03-13-2009, 02:33 PM   #107
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Friday 13 Mar 09

Thruster (25#) x 5
Push-ups x 10
Squats x 15
10 rnds - no time

DHPU 5x5
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Old 03-31-2009, 05:46 PM   #108
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Worked out light off and on for the past 2 weeks. Went to the Puyallup Cert this past weekend, enjoyed it a great deal. Learned alot about mistakes that I have been making in terms of movement mechanics. It may be the knowledge I need to quit putting strain on my back.

From the cert:
- Fran - 6:24
- Tabata Squats - 20,20,18,17,16,15,15,13
- 20# Med Ball Cleans x 7
Burpees x 7
ARAP /

Not sure what I will do from this point. I stil have to do mandatory PT M-W-F, so Im leaning towards CF mainpage WOD 4 times weekly - M-W-F-S.
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Old 04-06-2009, 01:41 PM   #109
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Monday 6 Apr 09

PC&J 7x1
95,115,115,115,125,125,135
Went light,being careful on the back.

"Mostly Nancy"
95# OHS x 15
400m Run
3 rnds - 19:12

Ran out of time, but couldnt have went much further anyways. The most consecutive OHS's was 10, wrists hurt.

Will be moving to CF log.
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