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Post by RUBICON19 on Jun 12, 2008 12:46:04 GMT -5
Nice work bro!
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Post by mrky03 on Jun 12, 2008 17:37:46 GMT -5
Tim's right, this stuff would kill me too!
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Post by gti steve on Jun 13, 2008 12:47:38 GMT -5
CF Warm Up
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3's and 10's - PullinPushin
8 rounds for time 315 deadlift - (double overhand grip) 3 reps handstand pushups - 10 reps
14 min
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Post by gti steve on Jun 16, 2008 12:05:46 GMT -5
CF Warm Up
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Squat 5-5-5-5-5
225-245-255-265-270 (4)
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Underhand chins +25 x 3 +35 x 3 +45 x 3 +55 x 3
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Post by gti steve on Jun 17, 2008 11:49:05 GMT -5
CF Warm up
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Seven rounds for time of: 75 pound Shoulder Press, 21 reps 21 Back extensions
22 minutes. shoulders are rocked!
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Post by gti steve on Jun 18, 2008 12:03:06 GMT -5
CF Warm up ---- Linda-"the three bars of death"Linda: 10-9-8-7-6-5-4-3-2-1 reps composed of: Dead lift: 1.5x body weight (285) Bench press: body weight (195) Cleans: 0.75x body weight (145) only completed rounds 10-6..i was f*n shot! With an embarrassing time of 35 min for just the 5 sets! Ideally, the set up should be a bench bar, deadlift bar and a clean bar. i only had a bench bar and had to share the deadlift and clean bar. it was such a hassle having to strip the deadlift to do the clean and then vice versa. that added time and expending alot of energy. talk about a workout!!! youtube.com/watch?v=vQgzfWWZaNg
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Post by Roger on Jun 19, 2008 5:22:01 GMT -5
DAMN!!!!!! That's some KILLER sh*t, Steve
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Post by gti steve on Jun 19, 2008 8:00:00 GMT -5
Hey Rog! I know these workouts are not workouts you guys are used to doing, but they are brutal and really push the threshold of intensity and dedication! I wish i could have run through all the sets from 10 though 1, but i only had 2 bars and the time was running rather high. On other news, im getting my first pair of Olympic shoes tomorrow! Woohoo! ![](http://www.sixforsixathletics.com/pics/shoe_DoWinBlackRogues.jpg)
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Post by gti steve on Jun 19, 2008 11:36:04 GMT -5
CF Modified Warm up
---------- CrossFit Baseline Workout
For time: 500m Row 40 squats 30 sit-ups 20 push-ups 10 pull-ups
4:35.
Standards: Apprentice - M-6:15 / W-7:30 Craftsman - M-5:15 / W-6:30 Expert - M-4:30 / W-5:35 Elite - M-3:55 / W-4:40
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Post by Roger on Jun 22, 2008 5:33:39 GMT -5
Looking good Steve
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Post by RUBICON19 on Jun 22, 2008 12:36:17 GMT -5
TUFF SLEDDN! ![:o](//storage.proboards.com/forum/images/smiley/shocked.png)
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Post by fit on Jun 22, 2008 15:19:49 GMT -5
Must be duh shoos!
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Post by gti steve on Jun 23, 2008 12:02:08 GMT -5
CF Warm Up
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For time:
10 Deadlift (225lbs) Row 500 meters 8 Deadlift (225lbs) Row 400 meters 6 Deadlift (225lbs) Row 300 meters 4 Deadlift (225lbs) Row 200 meters 2 Deadlift (225lbs) Row 100 meters
Last time : 13:45 today 10:58!
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Underhand chins +25 x 3 +35 x 3 +50 x 3 +60 x 2
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Post by Tim Wescott on Jun 23, 2008 16:48:07 GMT -5
Good stuff Steve.......I always wanted some Olympic lifting shoes when I could squat heavy.
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Post by gti steve on Jun 24, 2008 7:54:25 GMT -5
Yea i cant wait to put these to use!
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Post by gti steve on Jun 25, 2008 12:12:10 GMT -5
changed it up today
Squats 225 x 12 225 x 12 225 x 10 225 x 10 225 x 10
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Post by Tim Wescott on Jun 25, 2008 16:05:01 GMT -5
OUCH !!! ;D
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Post by Roger on Jun 25, 2008 19:28:08 GMT -5
Squats #arockon6ha#
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Post by gti steve on Jun 26, 2008 12:09:15 GMT -5
Heavy CF Warm up
pullups/dips had +15lbs on me
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"Deadly Push-Ups"
10 Rounds for time:
10 Deadlift 135#/85# 20 Push.ups
pathetic 18:35. pushups really slowed me down!
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Post by gti steve on Jun 27, 2008 11:45:21 GMT -5
3 rounds for time of:
Run 800 meters (2 laps) 55lb Dumbbell swing, 21 reps 95 pound Thruster, 21 reps 21 Pull-ups
i just puked reading this! this is going to kill me! cant wait!
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as rx'd! (except the last round only did a 400m run, was fu*kin exhausted)
36:15
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