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Old 05-23-2009, 04:40 PM   #11
Brian Solar
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5-23-09

Went to Crossfit Evolution and did a workout and a foundations class.

1. Metcon:
Grace
30 135# clean and jerks for time

8:56 PR

I'm very happy, because in April 14 I did this it in 18:42.

2. Skill work:
Foundations class

Went over the 9 basic movements of Crossfit, which are the squat, press, deadlift, front squat, push press, sumo dl high-pull, overhead squat, push jerk, and med ball clean.

I really enjoyed it and will try to go there again for a barbell training session in June 20.
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Old 05-23-2009, 05:03 PM   #12
Chris H Laing
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Nice grace pr!
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Old 05-23-2009, 05:27 PM   #13
Brian Solar
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Thanks, CFSB and paleo + dairy is working wonders for me right now.
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Old 05-25-2009, 06:08 PM   #14
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5-25-09

CFSB Week 2, day 1


1. High-bar back squat: 1-1-1
250#

Doing low weight, feel tired.

2. Skill work: Parallettes
Various L-sits and shoulder stands

3. Mile run:
8:17 matched PR....sucks
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Old 05-26-2009, 05:39 PM   #15
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CFSB Week 2, Day 2

1. Deadlift:

Worked up to 285x3

210x15

2. Metcon:
21-15-9
Knees to elbows
24" box jump

6:37

Not that happy with this time. The platform that I was jumping on was made out of cinder blocks, so it wasn't very stable. I need to learn how to do knees to elbows in a faster way.
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Old 05-26-2009, 07:30 PM   #16
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Did you get that metcon from CF evolution? I was planning on doing that one in a couple days.
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Old 05-28-2009, 06:02 PM   #17
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double post
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Old 05-28-2009, 06:17 PM   #18
Brian Solar
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Yea that workout was from Crossfit Evolution, they have some nice short ones that go well with CFSB.

5-28-09

CFSB Week 2, Day 4

1. Skill work:
2x2 70# weighted pullup

2 rounds: with 135#
Power clean, Front Squat, Push Press, Back Squat, Push Press.

2. Metcon:
3 rounds for time:
400m run
21 40# dumbbell swing
12 pullups

10:12PR

Best time before this was around 10:55

3. Parallettes:
3 sets of 10 seconds, L-sit


I am trying to contact a weightlifting coach in Orlando that teaches high school students for an extremely good price. I would like to train there until my technique is decent. I am buying a Pendlay HD 20kg bar and 210# of bumpers when I have the money.
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Old 05-29-2009, 04:18 PM   #19
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5-29-09

CFSB Week 2, Day 5

1. Warmup:
Dynamic stretching ~10min

2. Front Squat:
Worked up to 200x3 PR

3. Metcon/Skill work:
20 Muscle ups for time:
13:09

My rings are so low so I can barely get a kip.

Going to do 2 weeks of mainpage WODs after this week, want to tone down the volume a bit so I can recover.
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Old 05-30-2009, 06:50 PM   #20
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5-30-09

CFSB Week 2, Day 6

1. Shoulder Press:
Worked up to 135# for 3 reps. Matched PR, easy shit.

12-9-6 with 95#, rested 1 minute between each set. Failed on rep 4 on set of 6.

2. Metcon:
3 rounds for time of
400m run
15 box jumps 28"
5 thrusters 135#

15:47
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