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Old 10-06-2008, 04:09 PM   #221
Eva Claire Synkowski
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Join Date: Oct 2006
Posts: 346
Default 6 oct 08

if: 15 hrs, broke at 1100

wod at 1700

wu - DROM

wod
sn - hvy single - 105#, 110#, 115x, 115#, 120#, 125#, 130x, 130x, 130x (current 1 RM) and pretty close misses
bs (high bar) - 5 x 5 - 165# - very, very tough
dl - 145# x 5, 185# x 5, 225# x 5, 245# x 5

the squats were a slow grind for me. 30-45 sec rest between reps 3 and 4 and 4 and 5 on all sets. will stay there for next bs session.
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Old 10-07-2008, 04:26 PM   #222
Eva Claire Synkowski
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Posts: 346
Default 7 oct 08

if: 15 hrs, broke ~1130

wod at 1700

wu - 5 min rowing, 20 sec on/10 off intervals

then DROM

wod

desparately needed to work on cln technique (been cutting full ext short)
75# muscle cln + hang pwr cln + hang cln x 2 x 5

then
fs - 5 x 5 - 125#, 130#, 135#, 135#, 135# superset with
push press - 5 x 3 - 125#, 125#, 130# x 2, 125#, 125#

then CF wod from awhile back

800 m run
21 shoulder press - 95/65#
800 m run
21 push press - 95/65#
800 m run
21 push jerk - 95/65#


15.55 with 65# - disappointed i had to break up the presses, but hopefully that was a result of the strength work
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Old 10-08-2008, 04:53 PM   #223
Eva Claire Synkowski
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Join Date: Oct 2006
Posts: 346
Default 8 oct 08

no if

wod at 1700

wu - 5 min rowing, 20 sec on/10 off intervals

then DROM

wod from CF main site a few days back

5 rounds
135# deadlift, 15 reps
135# hang power clean, 12 reps
135# front squat, 9 reps
135# push jerk, 6 reps


went with 95# - 15.55
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Old 10-08-2008, 05:30 PM   #224
Arien Malec
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Default

Quote:
Originally Posted by Eva Claire Synkowski View Post
wod from CF main site a few days back

5 rounds
135# deadlift, 15 reps
135# hang power clean, 12 reps
135# front squat, 9 reps
135# push jerk, 6 reps


went with 95# - 15.55
Ouch. I still remember the 21-18-15-12-9-6-3 rounds @ 95#. That was brutal.
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Old 10-09-2008, 05:06 AM   #225
Eva Claire Synkowski
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Join Date: Oct 2006
Posts: 346
Default

Quote:
Originally Posted by Arien Malec View Post
Ouch. I still remember the 21-18-15-12-9-6-3 rounds @ 95#. That was brutal.
of deadlift / hang power clean / front squat /push press? that sounds awful!
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Old 10-09-2008, 10:31 AM   #226
Arien Malec
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Join Date: Sep 2007
Posts: 2,035
Default

Quote:
Originally Posted by Eva Claire Synkowski View Post
of deadlift / hang power clean / front squat /push press? that sounds awful!
The worst of it was that as originally posted, it was hang squat clean, requiring double the front squats, which is how I did it, until my legs and grip gave out.

http://www.crossfit.com/mt-archive2/002788.html

OK, I overstated by 9 rounds. Regardless, it was really really bad.
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Old 10-09-2008, 03:50 PM   #227
Eva Claire Synkowski
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Join Date: Oct 2006
Posts: 346
Default 9 oct 08

i think i might skip that one.

*********

if: 15 hrs, broke at 1200

needed a rest day, but schedule pushed that until tomorrow. nothing was moving well.

wu
3 rnds
400 m run
10 kipping pullups
10 burpees

sn - hvy single - 105#, 115#, 125x, 125x, 125x
deadlift - 145# x 5, 185# x 5, 225# x 5 - attempted 245# but didn't have it today
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Old 10-12-2008, 08:03 PM   #228
Eva Claire Synkowski
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Join Date: Oct 2006
Posts: 346
Default 10 oct 08

if: 15 hours, broke at 1400

rest day
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Old 10-12-2008, 08:04 PM   #229
Eva Claire Synkowski
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Join Date: Oct 2006
Posts: 346
Default 11 oct 08

(xf cert, toronto)

if: 16 hrs, broke at 1300

wod at 1700

"mr. joshua"
5 rnds
400 m run
30 ghd situps
15-250# deadlifts


28.15 with 185# deads
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Old 10-12-2008, 08:05 PM   #230
Eva Claire Synkowski
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Posts: 346
Default 12 oct 08

(xf cert, toronto)

no if

active rest

press - 85# x 5 x 3, 95# x 1 x 2
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