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Russell's Workout Log
Topic Started: Mar 18 2008, 12:22 AM (2,119 Views)
Russell May 23 2009, 02:45 AM Post #221
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 Friday

Run at work.
4.5miles 34min...

felt really good could have gone harder.
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Russell May 25 2009, 05:29 PM Post #222
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 Taken from Crossfitfootball.com Had my run last week when at work.

Monday, 05.25.09: Daily WOD
The Volkswagen

21, 15, 9 reps of:

Bench Press @ Body Weight 72.5kg bench press
Pull Ups

Time: 9:25
bench press was the slowest. nasty.
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Russell May 26 2009, 05:41 PM Post #223
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Russell
Mar 25 2008, 06:03 PM
So todays WOD,

Forgot to time the splits so

20 kips
30 press ups
40 situps
50 squats
x 5

time without the 3min rest period added 19.41min.

Derek mentioned that i'm now known as Monkey boy at JJB, Muscle heads cant understand Kipping pull-ups. :lol:
Todays wod from Main site

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Total time: 32.08
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Davie May 26 2009, 08:59 PM Post #224
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Awesome!!!
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 How good is that pull up bar!
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My blog

CrossFit is not a cult....The Leader said so.

Choose Hobo... not Globo.
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Russell May 27 2009, 02:00 PM Post #225
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 i know i think i had a dream about it..... :D
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Russell Jun 1 2009, 05:36 PM Post #226
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 "Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

First time with this

rxd
20: 18

Splits were
2:36
3:45
4:16
4:16
5:23
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Davie Jun 2 2009, 08:59 AM Post #227
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Awesome!!!
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 were you up at mavericks for this mate?
Posted Image

My blog

CrossFit is not a cult....The Leader said so.

Choose Hobo... not Globo.
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Russell Jun 3 2009, 08:16 PM Post #228
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 Todays WOD: from main site but not the one posted for today.

Four rounds for time of:
100 ft Walking lunge, carrying 16kg KBS
24 inch Box Jump, 30 reps
Strick pull-ups, 20 reps

Time 23:40


Tomorrow

chiropractor....,,,,,,pop pop pop pop pop

O and yeah i was at Mavericks davie....same for this one.
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Russell Jun 5 2009, 05:47 PM Post #229
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 PainStorm

42.5kg Bar, Three Girls

21-15-9 rep rounds of
Thrusters
Pull-ups
Squat Cleans
Ring Dips
Deadlifts
HSPU's

35:24

hated this one.
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Russell Jun 9 2009, 11:40 AM Post #230
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 Yesterdays wod

21 thrusters @32.5kg
21 double unders
5 rounds for time.

9:49
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Russell Jun 9 2009, 12:55 PM Post #231
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 "Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

21 + chins and press ups
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Russell Jun 10 2009, 03:27 PM Post #232
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 Didn't the squats today so

3 rounds for time of
40 push press 30kg
30 squats
20 ring dips
10 double unders.

11:28

Dips are getting better....got more stability in my arm now...
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Russell Jun 13 2009, 05:43 PM Post #233
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 Saturday, June 13, 2009

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Time 11:09
think i could have went faster on the lunges.
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Russell Jul 3 2009, 03:52 PM Post #234
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 First day back after my 2 week trip to South Africa. Lots of meat and beer for two weeks. Quality.

Anyway so today this killed.

5 Rounds
Shuttle run
6 KB snatch 3 each arm. 16kg
5 chest to bar chins
5 chest slap push ups
5 24 inch box jumps

time
8:10

died
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Russell Jul 8 2009, 03:39 PM Post #235
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 Wod from main Site
WEDNESDAY 090708
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

sub 3 pull up 3 ring dips per muscle up
with 24kg swings

9 rounds + 3 pullups/dips
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Russell Jul 9 2009, 11:09 AM Post #236
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 Wod taken from crossfitfootball.

Lizzie
15-10-5

55kg power cleans
ring dips

5min20
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Russell Jul 12 2009, 12:54 PM Post #237
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 yesterday small run. about 2 mile

today wod in house.
amrap 15min
3 static pull ups
5 press ups
10 squats

19 rounds plus chins and pressups and 3 squats
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Russell Jul 13 2009, 05:53 PM Post #238
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 Todays wod 7 1rep thrusters.

40,50,55,57.5,60,62.5,65
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Russell Jul 15 2009, 03:13 PM Post #239
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 Wednesday 090715

"Nancy"

5 rounds for time of:
400 meter run
30kg Overhead squat, 15 reps

21:09.....
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Russell Jul 16 2009, 03:39 PM Post #240
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 Todays wod from main site.

Hang power clean 1-1-1-1-1-1-1 reps
40,50,60,62.5 then tried 65 just didn't feel right, 62.5,62.5 then went for it again 65 made it but man it was ugly. Got it into my head that i couldn't lift it before is was off the ground.

Felt not bad so went for the crossfitfootball Wod.

9 on 7

Complete 5 rounds for time of:

9 Rack Thrusters 40Kg, first time doing these and because of where the weight lies didn't want to mess my neck up.
20 yard Bear Crawl (which is 18ish meters) Ended up doing 30 meters cause thats how distance in the gym.
7 Ball Slams (10kg ball slams)

Time 10:20

Then played around with Butterfly kips . starting to get the hang of the movement but cant really link them together yet.
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