Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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Wednesday November 4th, Crossfit Total
Moderators: Guard Dog, Watch Dog
14 posts • Page 1 of 1
Wednesday November 4th, Crossfit Total
by Little Engine on Tue Nov 03, 2009 9:51 pm
"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 November 4th, Crossfit Total
by SwimBikeRun on Wed Nov 04, 2009 7:23 am
15 box jumps - 24"
15 burpees
15 pull ups
x5
13:58
enough for today...
15 burpees
15 pull ups
x5
13:58
enough for today...
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 November 4th, Crossfit Total
by FosterB on Wed Nov 04, 2009 10:36 am
Rehab day after bear attack...
30 back extensions
30 ghd sit-ups 50/50 with 2 hands
x5
15 box jumps
15 burpees
15 pull-ups
x1
30 back extensions
30 ghd sit-ups 50/50 with 2 hands
x5
15 box jumps
15 burpees
15 pull-ups
x1
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 November 4th, Crossfit Total
by grumpy on Wed Nov 04, 2009 10:45 am
Painstorm - - - "the name says it all"
31:49
despite the name, i got through it, frontsquats sucked all over the place
i am now going to try and rest for an hour
31:49
despite the name, i got through it, frontsquats sucked all over the place
i am now going to try and rest for an hour
- grumpy
- Posts: 74
- Joined: Wed Jan 07, 2009 11:05 am
Re: Wednesday November 4th, Crossfit Total
by Drama Queen on Wed Nov 04, 2009 12:01 pm
"Bear Painstorm"
as rx'd
52:43
as rx'd
52:43
"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 November 4th, Crossfit Total
by Andy1036 on Wed Nov 04, 2009 12:43 pm
Recovery
800m run
50 du's
3X
12:02
Nice and easy!!
800m run
50 du's
3X
12:02
Nice and easy!!
- Andy1036
- Posts: 379
- Joined: Mon Jan 14, 2008 11:41 am
Re: Wednesday November 4th, Crossfit Total
by CoachB on Wed Nov 04, 2009 1:04 pm
Snatch worked up to 80k 1x3
Cleans worked up to 100k 1x3
Jerks 80k 1x3
Front squats 110k 2x3
Cleans worked up to 100k 1x3
Jerks 80k 1x3
Front squats 110k 2x3
"Risk more than others think is safe. Care more than others think is wise. Dream more than others think is practical. Expect more than others think is possible."- Unknown
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CoachB - Posts: 464
- Joined: Sat Jan 12, 2008 5:01 pm
- Location: Right where I need to be
Re: Wednesday November 4th, Crossfit Total
by MightyMurph on Wed Nov 04, 2009 1:39 pm
Competition Preparation
snatch worked up to 45 kg x 2 (opening weight)
clean and jerk up to 55 kg x2 (opening weight)
toes to bar x30
"When in doubt, look up"
snatch worked up to 45 kg x 2 (opening weight)
clean and jerk up to 55 kg x2 (opening weight)
toes to bar x30
"When in doubt, look up"
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MightyMurph - Posts: 532
- Joined: Mon Jan 14, 2008 5:50 pm
Re: Wednesday November 4th, Crossfit Total
by SwimBikeRun on Wed Nov 04, 2009 4:20 pm
Good Luck Mighty Murph!!! Snatch the moon and jerk the sun!
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 November 4th, Crossfit Total
by kris10 on Wed Nov 04, 2009 6:03 pm
Rehab Workout......Thank God!!
30 back extensions
25 ghd sit-ups
x5
15 box jumps
15 burpees
15 pull-ups
x2
Actually, a very enjoyable morning!
Way to go today DQ!
30 back extensions
25 ghd sit-ups
x5
15 box jumps
15 burpees
15 pull-ups
x2
Actually, a very enjoyable morning!
Way to go today DQ!
"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 November 4th, Crossfit Total
by Coach D on Wed Nov 04, 2009 6:46 pm
C J 108kg, PR
"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 November 4th, Crossfit Total
by Futures Mommy on Wed Nov 04, 2009 7:52 pm
Overhead squat and snatch practice - light AND brief - shoulder bothering me
then Annie (missed one du but slooow sit ups) 7:15
Is it Friday yet?!?!?!
then Annie (missed one du but slooow sit ups) 7:15
Is it Friday yet?!?!?!
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Futures Mommy - Posts: 188
- Joined: Sun Jan 13, 2008 2:27 pm
Re: Wednesday November 4th, Crossfit Total
by AugieGirl18 on Thu Nov 05, 2009 11:01 am
800m run 8:13
800m run 8:09
CTB
1 mat HSPU (squish the mat)
3 sets of 5
3 sets of 4
3 sets of 3
50 DL against Drall 85lbs / 135lbs.....took less than a minute....I win!
21 DL against Drall, Daine weight, 155lbs / 225lbs.........I did not win, but i did get a butt cramp!!
800m run 8:09
CTB
1 mat HSPU (squish the mat)
3 sets of 5
3 sets of 4
3 sets of 3
50 DL against Drall 85lbs / 135lbs.....took less than a minute....I win!
21 DL against Drall, Daine weight, 155lbs / 225lbs.........I did not win, but i did get a butt cramp!!
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AugieGirl18 - Posts: 59
- Joined: Wed Jan 16, 2008 12:22 pm
- Location: Byron, IL
Re: Wednesday November 4th, Crossfit Total
by SusieQ on Thu Nov 05, 2009 12:07 pm
Snatch up to 90#
Snatch balance
Snatch balance
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
14 posts • Page 1 of 1
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