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#5124828 - 10/24/10 03:50 PM Re: CrossFit [Re: lunchbox]
ElementBabe Offline
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Registered: 08/06/00
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hurt back on this one \:\(

5 rounds...

1 deadlift 311#
1 power clean 187# (i used 138#, a bit light)
3 muscle ups
15 burpees

made it through 3 rounds in 4:00, then killed my back on the deadlift. heavy as shit when tired. 2.15x bodyweight. first time ive ever failed on a deadlift attempt, and paid for it. really disappointing, was killing it
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#5128255 - 10/26/10 10:31 AM Re: CrossFit [Re: ElementBabe]
NateD Offline
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Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
Damn you are a beast on deadlifts. You been working on your clean & jerk any?
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#5190959 - 11/21/10 06:00 PM Re: CrossFit [Re: NateD]
ElementBabe Offline
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heh its been a while. a couple months ago we did a team WOD w/ 50 C&Js at 133 so i got some experience there. the weight is no problem.

has anyone worked on Iron Cross progressions? my back injury has kept me out of heavy lifting, though it's getting better. so i've been doing some gymnastics work. up to 12 muscle ups now, and my kip isnt 100% due to the back. i want to get so many that the 30 MU WOD becomes a joke. 3 minutes is 99th percentile and i want to crush that.
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#5206510 - 11/29/10 01:12 PM Re: CrossFit [Re: ElementBabe]
NateD Offline
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Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
I goofed around with them but I always forget about doing stuff like that after awhile. Got bigger fish to fry, I still need to learn double unders and work on my deadlift. I often end up losing focus and just kinda meander with whatever wods they end up posting on the main site. That will change at some point.

The gymnastics stuff would be a good goal for you for sure. You should try the 30 MU wod soon to see where you're at. Last time I did it I got 5:39, I was flying until I got to 20 or so and then it got really frigging hard. I think it only took me around 2.5-3 minutes to do 20.

Can you do them strict? It might be a good idea to build up your strength doing them strict, then when you kip it will be butter.
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#5207259 - 11/29/10 07:00 PM Re: CrossFit [Re: NateD]
ElementBabe Offline
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Registered: 08/06/00
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Loc: EST
i can do them strict but after ~2 getting over the transition point gets hard, my form is probably partly to blame. i usually just kip past that hard spot
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#5263611 - 12/23/10 08:08 PM Re: CrossFit [Re: ElementBabe]
Hugh_G_Rection Offline
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Registered: 07/08/03
Posts: 8267
Loc: Tampa/Philly
checking back in after a while. still loving CF! im maintaining about 4 nights a week, and im down about 12 lbs since ive started, but ive gained a shit ton of muscle. im starting to get pretty jacked, i just gotta lose this last bit of fat in the love handles. lately, since school has slowed down wit winter break, im doing 2-a-days. one workout in the gym wit weights in the am, CF in pm. we did Valentines Day Massacre tonight and i wanted to fucking die after doing heavy squats yesterday. fml
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#5264336 - 12/24/10 10:58 AM Re: CrossFit [Re: Hugh_G_Rection]
NateD Offline
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Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
Nice dude! It's really amazing how fast you can get yoked at the same time you cut fat with CF. I doubled up yesterday since I'm taking the weekend off:

1st workout - 20 minute amrap of
5 chest to bar pullups
10 ring dips
15 overhead squats, 95lbs

- got 8 rounds.

A few hours later the gym was empty so I did the hero workout "Nutts":
10 handstand pushups
15 deadlifts at 250lbs
25 box jumps, 30"
50 pullups
100 wall balls (!!!)
200 double unders (I did tuck jumps instead since I still suck at them)
400m run with 45lb plate

-26:30, prob a little slower than it shouldve been being my second wod. My legs are TRASHED!

Good times. I love this shit \:D
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#5300964 - 01/11/11 06:29 PM Re: CrossFit [Re: NateD]
lunchbox Offline
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Registered: 03/12/02
Posts: 12883
Loc: Detroit
whats up! Still hitting it 4-5 days a week. Just have a quick question to throw out there...

Has anyone switched gyms? I like my trainer, like most of the people I work out with, but kind of want to switch things up a bit. If you think about it, it is kind of the crossfit mentality. Challenge yourself with something new. I just am not sure how to break the news to my coach.
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#5300972 - 01/11/11 06:31 PM Re: CrossFit [Re: lunchbox]
lunchbox Offline
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Registered: 03/12/02
Posts: 12883
Loc: Detroit
I should add that I am not at a huge box with 30 people a session, where I wont be missed. Our evening WODS have like 5 - 6 people in them max, saturday is like 10-14. And if I switch my wife will probably be coming with me.
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#5302503 - 01/12/11 11:53 AM Re: CrossFit [Re: lunchbox]
NateD Offline
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Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
Good luck if you do switch. I am personally really happy at my box and don't think I could ever go elsewhere unless I moved away from the area or something. It's like a second family.
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#5302516 - 01/12/11 11:59 AM Re: CrossFit [Re: NateD]
slowpoke Offline
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Registered: 11/23/99
Posts: 27266
Loc: Tx
You should switch up trainers every 12-18 weeks or so. I do at my gym and it makes a huge fucking difference (same gym though). It's like starting at day 1 all over again.
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#5303095 - 01/12/11 03:51 PM Re: CrossFit [Re: NateD]
lunchbox Offline
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Registered: 03/12/02
Posts: 12883
Loc: Detroit
 Originally Posted By: NateD Z24
Good luck if you do switch. I am personally really happy at my box and don't think I could ever go elsewhere unless I moved away from the area or something. It's like a second family.


In most aspects I feel the same way. I will probably end up staying, I have no complaints, just itchy feet is all.

edit: we only have one trainer.

Edited by beefbox (01/12/11 03:52 PM)
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#5303204 - 01/12/11 04:31 PM Re: CrossFit [Re: lunchbox]
65_289 Offline
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Registered: 04/19/01
Posts: 4052
How much do you pay for Crossfit? I called all the places in my town, and the cheapest was $135 a month. Most were around $150.
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#5303274 - 01/12/11 04:55 PM Re: CrossFit [Re: 65_289]
Sir Ironpool Offline
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Registered: 03/12/01
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Loc: Long Beach, CA
Crap, that's expensive!
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#5303325 - 01/12/11 05:08 PM Re: CrossFit [Re: Sir Ironpool]
lunchbox Offline
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Registered: 03/12/02
Posts: 12883
Loc: Detroit
that's about right. It is a pretty standard price no matter where you go. If you are in a good box and you are willing to put in the effort, it is absolutely worth it. I have never heard anyone who has stuck with the program complain about the price.
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#5304163 - 01/13/11 02:14 AM Re: CrossFit [Re: Sir Ironpool]
ElementBabe Offline
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Registered: 08/06/00
Posts: 36692
Loc: EST
 Originally Posted By: Mr. Mom
Crap, that's expensive!


no, it's very cheap. find out what small group training costs at a regular gym. about $25/hr. if you did it 20 days per month that's $500/mo.
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#5306418 - 01/13/11 11:34 PM Re: CrossFit [Re: ElementBabe]
NateD Offline
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Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
 Originally Posted By: antness
 Originally Posted By: Mr. Mom
Crap, that's expensive!


no, it's very cheap. find out what small group training costs at a regular gym. about $25/hr. if you did it 20 days per month that's $500/mo.

Mother fucking this. It is worth every penny and you will get fantastic results guaranteed if you're doing it right.

Mr mom, if you ever get tired of your triathloning and ever want to try something new, I highly recommend it. You will lose weight and put on muscle like a mad man. Oh hell, I challenge you to try it for six weeks or so in the off season and see what you think \:\)
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#5306860 - 01/14/11 08:46 AM Re: CrossFit [Re: NateD]
lunchbox Offline
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Registered: 03/12/02
Posts: 12883
Loc: Detroit
My wife is an avid runner. Marathon, 30k, Half, 10k, 5k, she does them all. She is usually top 5 for her age group (not counting elites at the bigger races). She started doing crossfit with me last year and all her times dropped considerably to put her in the top 3's. At first she as worried that her running would suffer because she was logging way less miles a week, but the results spoke for themselves. As for me, I barely run outside of the gym anymore but I am always 2 weeks of training away from running a 50:00 10k, last year I ran a 1:52 half marathon with nothing but crossfit as my base.

Just my .02
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#5317887 - 01/19/11 01:50 PM Re: CrossFit [Re: lunchbox]
137 Offline
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Registered: 12/06/02
Posts: 41807
Loc: Newsomville, CA
I went in for an introductory session about 2 saturdays ago thinking that I should be able to do this.

HOLY FUCK DID I GET RAPED!!! So after that raping and a week of not being able to walk, I told the coach I want to sign up. I did my first on ramp class yesterday morning.

warm up

40 meter run
10 burpees
10 ball slams

went over lifting and stretching fundamentals for a bit. worked on squats, kettle ball swings, and proper push up range of motion.

They want you to be masters of technique and movement rather than some buff beast who looks like shit when lifting. So we did a push up, when chest is on the ground lift hands off of the ground slightly and then go up.

we did a 500m row sprint kept the row time under 1:20 then 3 rounds of
10 squats
15 kb throws
10 push ups
500m row sprint.

I really, really, really have like 0 stamina lol. I mean the working out part isn't hard but fuck man those rows killed any reserved energy I had and the push ups were like I had an elephant on my back.

I go back on thursday for my second on ramp session. I mean I can only get better from here. I want to try and condition my breathing a bit more so I stop taking so many breaks in between the work outs.

It's definitely not like going to the gym and throwing weight around. and then hitting the next set when I'm ready.
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#5322448 - 01/21/11 11:38 AM Re: CrossFit [Re: 137]
NateD Offline
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Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
Ha, yeah dude everyone gets raped their first time out. I see that you found rowing for time is really, really tough!

Glad to see we have another convert. Stick with it and you will get jacked guaranteed. If you really want to get even better results, you should explore crossfit's dieting/lifestyle tips. A lot of folks have had great success with the paleo diet.

As for me, I couldn't be happier with it. I passed my two year anniversary yesterday
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#5324010 - 01/22/11 06:07 AM Re: CrossFit [Re: NateD]
ElementBabe Offline
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Registered: 08/06/00
Posts: 36692
Loc: EST
you rowed a 500m in 1:20?? or do you mean 2:20.
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#5324802 - 01/22/11 06:53 PM Re: CrossFit [Re: ElementBabe]
NateD Offline
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Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
Either that or it was a 250m row.
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#5332927 - 01/26/11 09:33 AM Re: CrossFit [Re: NateD]
lunchbox Offline
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Registered: 03/12/02
Posts: 12883
Loc: Detroit
tore the shit out of my left shoulder last night doing muscle ups. was doing sets of 4 muscle ups/25 squats. dropped of the rings after the 2nd set, 4th rep and felt a little sore, when I got back on them for the next set I couldn't pull with my left arm at all. I was so mad I was getting sick to my stomach. I know this is one of those things that is going to nag at me the rest of my life now. \:\(
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#5333610 - 01/26/11 12:47 PM Re: CrossFit [Re: lunchbox]
NateD Offline
Post Master Supreme


Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
It might not necessarily have been hurt, it might have just fatigued really fast if there wasn't any specific point in which you felt something bad happen. Sometimes your shoulders just get too tired to pull anymore. Just make sure you rest a good bit before you go back to working out. Stretch, stretch, stretch...

I still remember the day after doing "Angie" (the first part of which involves doing 100 pullups) the next day I could not lift my right arm over my head and was totally freaking out thinking I'd torn a rotator cuff or something. Then the next day my left arm was the same way. I was just REALLY fucking sore So here's to hoping there's not anything wrong with yours..
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#5334436 - 01/26/11 06:01 PM Re: CrossFit [Re: NateD]
psi mr2 Offline
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Registered: 10/18/01
Posts: 16395
Loc: Texas
Do many women do crossfit? I have three guy friends that do it - are completely ripped but they've always the type to be in shape anyway. I'm mostly doing cardio now.. I'm interested in it but Crossfit scares me.

Here's my two friends that do it:
(far left)
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#5334959 - 01/26/11 10:30 PM Re: CrossFit [Re: psi mr2]
ElementBabe Offline
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Registered: 08/06/00
Posts: 36692
Loc: EST
women who do crossfit get a nice ass. or you can get one with box jumps, squats, and deadlifts. 4" step-ups in step class, not so much.

unless your body naturally develops huge biceps, you're not going to get it from crossfit if you're afraid of that.
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#5336398 - 01/27/11 03:00 PM Re: CrossFit [Re: ElementBabe]
lunchbox Offline
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Registered: 03/12/02
Posts: 12883
Loc: Detroit
yep. My wife kills it in our workouts, does most everything RX, (Pull Ups being the major exception, she can only do about 5 before running out of steam) and crushes it on the timed WODS. She has a sub 6 minute fran with RX weight and the skinniest band assistance on her PU. You would never know it to look at her. She is thin for sure, but no big muscles.

me on bar, her on Wall Ball

edit:ooops huge pic

Edited by beefbox (01/27/11 03:00 PM)
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#5336408 - 01/27/11 03:03 PM Re: CrossFit [Re: lunchbox]
lunchbox Offline
Post Master Supreme


Registered: 03/12/02
Posts: 12883
Loc: Detroit


older pic from summer, but that is my wife, I am guy with glasses
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#5336962 - 01/27/11 07:40 PM Re: CrossFit [Re: ElementBabe]
137 Offline
Post Master Supreme


Registered: 12/06/02
Posts: 41807
Loc: Newsomville, CA
 Originally Posted By: antness
you rowed a 500m in 1:20?? or do you mean 2:20.


lol you guys never reply to this thread and now there is a shitload of responses.

you do 500m but they want you to keep your row time under 1:20 on the row display, depending on how much power you are or aren't putting into the row that time can either increase or decrease.

I guess if you trained as a professional boat rower or some shit they use that little meter to determine without being in a real row boat how their conditioning to maintain a certain time.

So if I'm trying to do 500 meters in 5 minutes I have to keep my row rhythm under or at 1 minute for my pulls.

Or at least that's how I assume that works. I dunno I'm just trying to do my 500 meters and get the fuck off of that thing.

today was my 3rd on ramp session, jumping into my final tomorrow and then going into regular training after that.

today was

‎3 rounds
50 rep jump rope (sissy ass double unders cause i'm out of shape)
10 overhead squats
50 rep jump rope (same as above lol)
10 20lb 8ft wall ball (tried 10, hells to the no haha)
50 rep jump rope (see first one)
10KB sumo deadlift upright rows

but yeah eventually this has to get easier lol

Edited by 137 (01/27/11 07:40 PM)
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#5337004 - 01/27/11 08:09 PM Re: CrossFit [Re: psi mr2]
137 Offline
Post Master Supreme


Registered: 12/06/02
Posts: 41807
Loc: Newsomville, CA
 Originally Posted By: psi mr2
Do many women do crossfit?


Yeah more chicks are normally in the classes than guys, the only ones who get all super buff are all into competing and shit.

My friend has been doing it for a few years and motivated me to start.



in the middle, older chick on her left and right. a lot of these girls are all into it man, it's nuts.
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#5341804 - 01/31/11 02:15 AM Re: CrossFit [Re: 137]
ElementBabe Offline
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Registered: 08/06/00
Posts: 36692
Loc: EST
clean & jerked 165 today. real low since i've pressed 160 before. but i have had a fear of cleaning or jerking heavy weight and have been trying to get over it. i was surprised how easy the clean went up when i just went for it, it was practically a muscle clean. the jerk ended up a push press because i'm hesitant of dropping under weight i can't press (i have "jerked" 177 recently so that wasn't a PR). should definitely have 200+ once i get the mental game down. but i don't really see the point in trying, i just feel like i'm risking injury
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#5342100 - 01/31/11 09:50 AM Re: CrossFit [Re: ElementBabe]
NateD Offline
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Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
Just do it and don't be a pussy mr. deadlift 400. ;\) I can't believe you don't like doing cleans!
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#5344128 - 01/31/11 10:47 PM Re: CrossFit [Re: NateD]
ElementBabe Offline
Post Master Supreme


Registered: 08/06/00
Posts: 36692
Loc: EST
i need to do DT again and up the weight to 133. the problem is going to be holding onto the bar
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#5359517 - 02/08/11 08:05 AM Re: CrossFit [Re: ElementBabe]
137 Offline
Post Master Supreme


Registered: 12/06/02
Posts: 41807
Loc: Newsomville, CA
I want to go in again today but my legs are really sore, the wod posted involves squats. I'm thinking of maybe going in later if possible

yesterday I did this.
warm up was

400m run
3 rounds
10 single arm kettle bell swings
10 goblet squats (http://www.youtube.com/watch?v=PKmrXTx6jZs) using same kb
10 wall squats

work out was

A: Dead Lift 3-3-3-3-3 @ 80% of 1RM (this was fun for me everything else, not so much lol) *Use the same weight for all sets

I don't know what my 1 rep max was so I used 80kg

B: 4 Rounds for Time:
15 Burpees
20 Russian Kettlebell Swings (m 24kg, w 16kg)
100m Sprint

time was 18: and some change.


I was too tired to care, that third and 4th set of burpee's was brutal the russian kb swings were cool, but after that warm up, and dead lifts it felt like I was walking with two concrete walls for legs. I couldn't even muster a half ass jog for the sprint, power walked like a big girl.

I pretty much whimpered like a girl through the rest of the workout. My cardiovascular shape has gone out of the window since I stopped working out.

It felt good to have everyone in the class cheer me on and help psyche me up on finishing without stoping. I even forced myself to jog that last sprint.

I really love crossfit, I feel so accomplished finishing a wod. Where as if I'm at the gym and I can't finish a set, I'm like well time to go home then.
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Wayne

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#5381161 - 02/17/11 05:09 PM Re: CrossFit [Re: 137]
137 Offline
Post Master Supreme


Registered: 12/06/02
Posts: 41807
Loc: Newsomville, CA
Well I'm back, the only one posting in this thread lol.

Anyway Wod for yesterday was pretty brutal.

Warm up was training with medicine balls running back and forth, side to side through the gym with them. Pretty exhausting, then suicides, medicine ball cleans, and sumo deadlift upright rows with kettle bells.

3 rounds
400m run
15 power cleans at 65kg (I only did 44k cause I'm a chump)
15 push ups

The run I use as a recovery and obviously because I suck ass at running, the push ups were like I had 1000lbs on my back after doing those power cleans.

I will say in my defense I was able to clean 65kg, but I know my limit, no fucking way I was getting that up 45 times. I don't have the grip strength for it.

It will be nice to see how I improved on this however.

Edited by 137 (02/17/11 05:09 PM)
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