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Old 03-01-2007, 04:08 AM   #33
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,189

February 28, 2007

Crossfit Challenge in Alexandria, VA

Dynamic Warmup
Lunge series, Hip Mobility
Form work; Kettlebell Swing, Dumbbell Push Press, Box Jump

3 Rounds - 30:30 Circuit keep track of individual exercise reps and add them up respectively:
Dumbbell Push Press - 71
Kettlebell Swing - 34
Box Jump - 45
Challenge: Burn through your total rep count of the last circuit one exercise at a time - Record final time:

Total Time: 6:22

-Good workout, although I was regretting doing that many push presses, I started out with the 30 pound but dropped down after the form work I could feel my shoulder clicking a little.
"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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