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Wednesday October 28th, BS
Moderators: Guard Dog, Watch Dog
13 posts • Page 1 of 1
Wednesday October 28th, BS
by Little Engine on Tue Oct 27, 2009 8:09 pm
Back Squat 5-5-5-5-5 reps
"Stick to the basics and when you feel you've mastered them it's time to start all over again, begin anew - again with the basics - this time paying closer attention."
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Little Engine - Posts: 1221
- Joined: Sat Jan 12, 2008 5:16 pm
- Location: Rockford, Illinois
Re: Wednesday October 28th, BS
by Drama Queen on Wed Oct 28, 2009 8:39 am
"Gwen"
75#
Nice leisurely WOD
"Mini WOD from yesterday"
30-20-10
DUs
PPUs
Pull Ups
No timer
75#
Nice leisurely WOD
"Mini WOD from yesterday"
30-20-10
DUs
PPUs
Pull Ups
No timer
"The art is in the movement, the magic is in the mix" Coach Glassman?
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Drama Queen - Posts: 620
- Joined: Sun Jan 13, 2008 12:40 pm
Re: Wednesday October 28th, BS
by Little Engine on Wed Oct 28, 2009 9:12 am
Box Squats worked up to 264 lbs. 
Mini Burner
3RDS.
12 Swings (1.5pood)
21 Box jumps (24 in. box)
No timer
Nice DQ
Mini Burner
3RDS.
12 Swings (1.5pood)
21 Box jumps (24 in. box)
No timer
Nice DQ
"Stick to the basics and when you feel you've mastered them it's time to start all over again, begin anew - again with the basics - this time paying closer attention."
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Little Engine - Posts: 1221
- Joined: Sat Jan 12, 2008 5:16 pm
- Location: Rockford, Illinois
Re: Wednesday October 28th, BS
by MightyMurph on Wed Oct 28, 2009 10:21 am
"Nate" as rxd
6+13 1 stinking rep shy of 7!! Not a PR, but happy.
Nice job Xfit girl!!
DQ, don't think leisure and CrossFit go together, but nice job!!
"When in doubt, look up"
6+13 1 stinking rep shy of 7!!
Not a PR, but happy.Nice job Xfit girl!!
DQ, don't think leisure and CrossFit go together, but nice job!!
"When in doubt, look up"
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MightyMurph - Posts: 532
- Joined: Mon Jan 14, 2008 5:50 pm
Re: Wednesday October 28th, BS
by Andy1036 on Wed Oct 28, 2009 10:54 am
Box Squat 5X5 120kg.
50 ghd back ext and 50 ghd situp
50 ghd back ext and 50 ghd situp
- Andy1036
- Posts: 379
- Joined: Mon Jan 14, 2008 11:41 am
Re: Wednesday October 28th, BS
by FosterB on Wed Oct 28, 2009 10:57 am
Gwen
15-12-9 Clean and Jerks - you pick the weight - can't put bar down during set - touch and go only - rest as needed between sets...
75# - felt great. Yep - it's the Clean and Jerks that keep me coming back!
Row 200m
8 Swing 53#
x5 = 9:01
overestimated that last break by 2 seconds! 
tabata sit-ups
15-12-9 Clean and Jerks - you pick the weight - can't put bar down during set - touch and go only - rest as needed between sets...
75# - felt great. Yep - it's the Clean and Jerks that keep me coming back!
Row 200m
8 Swing 53#
x5 = 9:01
overestimated that last break by 2 seconds! tabata sit-ups
Smile a lot. Laugh even more. The little things in life are the big things. - Unknown
Whatever you are, be a good one. - Abraham Lincoln
Whatever you are, be a good one. - Abraham Lincoln
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FosterB - Posts: 492
- Joined: Mon Jan 14, 2008 4:47 pm
- Location: Rockford, IL
Re: Wednesday October 28th, BS
by DC on Wed Oct 28, 2009 12:17 pm
500m row
21 box jumps (more like one legged step ups) #16
21 pull ups
3x
no timer
50 perfect push ups
100 situps
21 box jumps (more like one legged step ups) #16
21 pull ups
3x
no timer
50 perfect push ups
100 situps
- DC
- Posts: 193
- Joined: Wed Jun 11, 2008 2:19 pm
Re: Wednesday October 28th, BS
by Coach D on Wed Oct 28, 2009 12:54 pm
BS 330x5
300m row
30 bw back squat (185)
30 pull-up
5:27, legs were shot
300m row
30 bw back squat (185)
30 pull-up
5:27, legs were shot
"Training is a process not the events of one day"
-Mark Rippetoe
-Mark Rippetoe
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Coach D - Site Admin
- Posts: 747
- Joined: Sat Jan 12, 2008 1:20 pm
- Location: Rockford, Illinois
Re: Wednesday October 28th, BS
by SusieQ on Wed Oct 28, 2009 2:52 pm
Box back squat
up to 165x2
Lots O Snatch at 65#
up to 165x2
Lots O Snatch at 65#
Small moves will bring great rewards - you don't rush these movements, you LEARN them!
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SusieQ - Posts: 514
- Joined: Mon Jan 14, 2008 12:28 pm
Re: Wednesday October 28th, BS
by SwimBikeRun on Wed Oct 28, 2009 4:38 pm
Gwen
15-12-9 Clean and Jerks - you pick the weight - can't put bar down during set - touch and go only - rest as needed between sets...
121#. 135# next time might be a stretch.
10 Burpee box jumps
10 pull ups
x3 - no timer
Did butterfly pull ups, was able to get 10 in-a-row on last set.
15-12-9 Clean and Jerks - you pick the weight - can't put bar down during set - touch and go only - rest as needed between sets...
121#. 135# next time might be a stretch.
10 Burpee box jumps
10 pull ups
x3 - no timer
Did butterfly pull ups, was able to get 10 in-a-row on last set.
I smile because I like what I am doing.
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SwimBikeRun - Posts: 386
- Joined: Mon Jan 14, 2008 7:19 pm
Re: Wednesday October 28th, BS
by Futures Mommy on Wed Oct 28, 2009 5:08 pm
Practiced squat cleans
up to 103# x 5
up to 103# x 5
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Futures Mommy - Posts: 188
- Joined: Sun Jan 13, 2008 2:27 pm
Re: Wednesday October 28th, BS
by kris10 on Wed Oct 28, 2009 6:06 pm
"Gwen"
15-12-9
75#
Happy with weight choice, liked this one
30-20-10
DU
PPU
Pullups
No timer
Headed home for a Lord of the Rings marathon with 2 sick boys
....Great way to spend the rest of the day!
15-12-9
75#
Happy with weight choice, liked this one
30-20-10
DU
PPU
Pullups
No timer
Headed home for a Lord of the Rings marathon with 2 sick boys
....Great way to spend the rest of the day! "Give the world the best you have, and the best will come back to you."
- kris10
- Posts: 299
- Joined: Wed Jan 30, 2008 11:37 am
- Location: Rockford, IL
Re: Wednesday October 28th, BS
by Bell on Wed Oct 28, 2009 6:21 pm
"Gwen"
21-15-9
90lb... enjoyable but it will get ya
30-20-10 DU,Push Up,Pull Up 8:21
21-15-9
90lb... enjoyable but it will get ya
30-20-10 DU,Push Up,Pull Up 8:21
"Thoughts determine attitude; Attitude determines action; Action determines results."
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Bell - Posts: 85
- Joined: Thu Jan 17, 2008 2:16 pm
- Location: Machesney Park
13 posts • Page 1 of 1
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