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Old 05-13-2012, 09:46 PM   #261
David Boyle
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hey thanks Derek! Yea actually had a pretty good showing. Did my 20 and ran 20:20 on my 3 mile run. Best run in years.
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Old 05-14-2012, 03:09 PM   #262
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20120513

Snatch @ 140lbs 5x3

Cut my thumb over the weekend..pretty deep. I taped it and when I did these snatches it burst open...blood everywhere. Freaking sucked. Couldn't finish my olympic lifts...had snatch pulls and snatch balances left.

Conditioning:

3,6,9,12,15,18,21 reps:
Hang power clean + press + back squat + push press complex @ 95lbs

No time did this w/ a few other people.

May 13 / May 12 Rest Days

May 11 2012

PFT in the AM
20 pullups / 100 crunches / 20:20 3 mile run - 286 score. Best score since 2010.

I ran once this entire month...I believe if I would've ran more and prepared, I could've gotten a sub 19 possibly. Still I'll take that time anyday. I hate running!

Afternoon training:

Shogun Crossfit WOD

12,9,6,3 reps of
KB swing @ 70lb
1 arm KB thruster @ 70lbs
kipping pullups
GHD situps

11:11
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Old 05-15-2012, 03:34 PM   #263
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20120515:

Clean & Jerk x 2 / Power Clean & Push Jerk x 1
190lbs x 5 x 3

Squat
235lbs x 20
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Old 05-16-2012, 03:51 PM   #264
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20120516

around 2000. was going to take the night off...ate a big plate of dinner...decided to go to gym anyways.

Snatch from blocks (below the knee)
150lbs x 5 x 2

A. Bench Press
230lbs x 6
230lbs x 5
230lbs x 4

B. Dumbbell Rows
90lbs x 8
90lbs x 8
90lbs x 8

Conditioning:
30 back squats @ 135lbs
20 dead-hang pullups
10 push jerks @ 135lbs
20 front squats @ 135lbs
20 deadhang pullups
10 over-head squats @ 135lbs
20 dead-hang pullups
10 push jerks @ 135lbs
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Old 05-16-2012, 08:19 PM   #265
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20120517

Active Rest

@ shogun crossfit

"Fran"
21-15-9 reps:

95lb thrusters + Kipping pullups

3:31 PR

My arms went dead at the 15-9 rep mark. Thrusters were unbroken.

I think last night's conditioning was a factor. Its all good though. I'll take that time.
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Old 05-17-2012, 08:41 PM   #266
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20120518

@ shogun crossfit

Snatch
95lbs x 5
135lbs x 3
155lbs x 4
160lbs x 1
170lbs x 1

Conditioning:

4 rounds in combat boots
10 snatch (squat) @ 95lbs
20meter shuttle run

5:24
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Old 05-22-2012, 09:07 PM   #267
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20120523

Snatch 150lbs 5 x 2
(w/o drop///had to catch and lower to deck)

Clean & Jerk 200lbs 4 x 2
(w/o drop///had to catch and lower to deck)

Squat
225lbs x 8
245lbs x 8
255lbs x 5
275lbs x 5

Conditioning:

9 rounds (no time w/ rest breaks...around 19ish minutes give or take est)

3 power cleans @ 205lbs (w/o drop///had to catch and lower to deck)
6 hand release pushups
9 air squats

Took the weekend + Mon/Tues off....feeling under the weather etc etc.

Felt good today to be back in the gym. Had to workout in the main gym...so couldn't drop the weights....kinda sucks on clean and jerks...but 200lbs wasn't too bad.
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Old 05-25-2012, 09:41 PM   #268
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20120525

3 position snatch (low to high)

135lbs x 7 x 1

First time doing these. Weight felt super light.

Conditioning:

5 rounds:

185lb behind neck power jerk
10 burpees

Didn't time it. Blasted through it though.

Hang Clean to Barbell Press

135lbs x 3 sets of 5 reps
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Old 05-30-2012, 03:39 PM   #269
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20120530

500m row warm-up

Hang Clean & Jerk
135lbs x 3
155lbs x 2
175lbs x 2
185lbs x 2
195lbs x 2
205lbs x 2
215lbs x 2

2 Hang Snatches on the minute for 5 minutes @ 135lbs

Pause Back Squats
225lbs x 3 sets of 5 reps

Press
140lbs x 5
145lbs x 5
150lbs x 5

Sprints on treadmill
45 sec on 60 sec jog x 5 rounds
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Old 05-31-2012, 01:46 AM   #270
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20120531

Last day in Okinawa!

Shogun CrossFit WOD

7 rounds:

7 deadlifts @ 275lbs
5 lateral burpees over bar
1 full gasser (around 190ish meters)

17:10

This sucked. My gasser was more literal than figuartive if you know what I mean...not a bad wod to close the time spent here in Okinawa and with the Shogun people. Can't beat a free of charge Crossfit gym!
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