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Post by Mister_C on Dec 16, 2010 11:39:29 GMT
Congratulations on the squat PB mate, keep up the progress. That double-under/OHS/pullup/swing routine looks fun, might have to have a go at it on Saturday.
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Post by feeno on Dec 16, 2010 21:53:06 GMT
this makes interesting reading.....
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Post by riley on Dec 20, 2010 9:28:39 GMT
thanks guys. definitely enjoyed the past couple of weeks, noticing some gradual progress....makes all the 530am wake ups worth it!
CFR Early 20/12/10
Cleans
5 x 5 @ 60kg
WOD
AMRAP in 20 mins
10 Sumo High Pulls @ 30kg 10 squat jumps 10 OHS @ 30kg 10 K2E
6 completes, 7 SHPs
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Post by riley on Jan 5, 2011 9:12:33 GMT
back to the grind!
CFR 4th Jan
Front Squat: 4 x 6 @75% (60kg) 1 x 10 @ 50% (40kg)
WOD: 'Danny' 30 Box Jumps 20 Push Press @52.5kg 30 Pull Ups AMRAP in 20 minutes - 2 completes, 30 box jumps
CFR Early 5th
Hang Snatch: 6 x 2@ 80% (40kg)
WOD: 50 Double Unders 21 KB swings@ 20kg 12 pull ups x 3 rounds: 12.37 mins
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Post by riley on Jan 7, 2011 8:37:44 GMT
CFR Early 7th
Deadlifts: 5 x 5 @80%: 90 100 100 90 90...wanted to get technique sorted rather then rack up the weight
WOD: 20, 18, 16, 14.... Deadlift Sumo High Pulls @30kg Push Jerk @30kg
Time: 15.13 mins
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Post by riley on Jan 10, 2011 10:36:23 GMT
CFR Early 10th
Back Squats: 5 x 5 @80%: 80 80 80 80 80
WOD: 20 pull ups 30 push ups 40 sit ups 50 squats
5 rounds for time: 34.57.......l-o-n-g!
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Post by jules on Jan 10, 2011 15:53:00 GMT
jeez......bring back sub 10min wods lol
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Post by riley on Jan 12, 2011 10:36:02 GMT
CFR Early 12th
Push Jerk: 5 x 5: 55 60 60 65 65
WOD: 100 Double Unders 75 Box Jumps 50 KB Swings 25 Burpees
Time: 12.50
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Post by jules on Jan 12, 2011 21:29:13 GMT
Awesome work this morning dude
Good Luck for THE GRIM on Saturday ;D
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Post by riley on Jan 17, 2011 8:48:46 GMT
15th Grim Challenge 1hr 20 mins, so just over 9 min miles which I'll settle for considering pretty much 0 training done!
CFR Early 17th
Deadlifts: 5 x 5 @ 85% 100 100 100 100 110
WOD: 15 minutes. get as much weight from the rack to overhead. 80kg, new push jerk pb.
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Post by feeno on Jan 17, 2011 19:54:54 GMT
Nice one on the jerk PB
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Post by riley on Jan 19, 2011 8:50:52 GMT
CFR Early 19th
SDHP - 5 x 5: 50 50 50 52.5 55
WOD: 50 Double Unders 10 kb Clean + Press @ 20kg 20 Burpees
5 rounds for time. 25.57
on the board it looked pretty kind....definitely wasnt!
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Post by jules on Jan 19, 2011 9:32:41 GMT
LOL definatly wasnt Great work dude
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Post by markt on Feb 10, 2011 9:54:44 GMT
Great work Riley. I did the Grim too, we must have come in at about the same time. Enjoy it?
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Post by riley on Feb 16, 2011 9:28:09 GMT
yeah the Grim was good actually, didnt do as much training for it as I would've liked...but just crazy how the adrenaline pumps on the day! you enjoy mark?
CFR Early 16th Feb
First return to the box after a few weeks of recovering from a snowboarding knock! 530am was a treat.
3 x 3 Deadlift @90% - 100 100 110
WOD
AMRAP in 12 mins 7 Deadlift @ 60kg 14 Pistols 21 Double Unders
4 completes, then up to 15 double unders done
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