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Old 05-09-2010, 05:41 AM   #21
matthew brewster
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Join Date: Sep 2008
Location: uk
Posts: 52
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Sat 8th may
rest day - ive had two days of celebrations for my birthday so ate curry and burgers and drank lots of larger sod the diet

Sunday 9th may

Warm up row 10 mins at a max of 30 spm - 2367
2 rounds
10 ohs
4 pull ups dead hang
10 dips
10 sit ups
samson stretch

weight 98kg - almost 97 but not there yet!

Front squat 3x5 @ 50kg
felt really good will add 2.5 next week

Shoulder press 3x5 50kg still feels light will add 2.5 though and see what happens

Finisher
10-1
Swings 16kg
burpee (proper standard with a press up) jump was a little weak towards the last few sets

Having spend a few days reading around the web, and some original CF Journal articles i am going to concentrate on form and get my intensity that way rather than spaz about for a quick time.
i have come to this decision having watched some old videos from 2007 when form was the main aspect of the metcon ie full extension and chest to bar etc and reading some of cosgroves work.

i tried it with this couplet today and it felt good, i got the kick ass feeling i want . i have to remember my sport is the fire ground and not the gym, improved time gained through shorting reps achieves nothing but ability at my job does !!!!
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