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09-25-2012, 04:11 PM | #3501 |
RIP Sirkbac
Member#: 869
Join Date: Feb 2000
Chapter/Region:
NESIC
Location: Southern NH
Vehicle:1984 GPZ-750 TURBO 90' MX-5/11' DGM STi Sdn |
Did an amrap like that yesterday with the programmed rest.. Got smoked
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09-25-2012, 04:51 PM | #3502 | |
Scooby Specialist
Member#: 25227
Join Date: Sep 2002
Chapter/Region:
Tri-State
Location: Oh s**t I ain't from Brooklyn!
Vehicle:2012 Escape Black |
Quote:
Rearranged a little to allow the user to input the values where I think round numbers will be most needed. For example, I don't think people care exactly how big the finished platform is, and the exact angle may not be achievable on non-computerized power tools, but the top and bottom widths of your panels ARE what you'll be cutting, so you input your actual A-panel widths, top and bottom. Remember, this is only side panels. Tops - if you do the same with all your boxes, either one or two angled pieces, of the same size, you could just get a separate sheet and zip those out, batch-cut style. Link: Plyo Boxes |
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09-25-2012, 05:51 PM | #3503 |
NASIOC Supporter
Member#: 20001
Join Date: Jun 2002
Chapter/Region:
NESIC
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Thanks guys! My endurance leaves a LOT to be desired. Both cardio and muscle. I am much better at short and/or heavy, especially upper body stuff. I'd like to increase endurance but the time it takes to run a 10k and such is a hindrance for me.
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09-25-2012, 07:33 PM | #3504 | |
Scooby Newbie
Member#: 231490
Join Date: Dec 2009
Chapter/Region:
Tri-State
Location: NJ
Vehicle:2012 Xterra Pro-4 Night Armor Grey |
Quote:
Started with a 400m run, then some some stretching/warm ups. Then we did a 75% 5 minute AMRAP of 3 135lb DL, 3 box jumps(24") 3 pushups and 3 KB swings. Totals are 14+3 reps/486/14 Everyone at the gym was very nice. I definitely think I'll be going back. |
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09-25-2012, 10:01 PM | #3505 |
Scooby Newbie
Member#: 102632
Join Date: Dec 2005
Chapter/Region:
South East
Location: WNC
|
Today's wod was rough after yesterday's strength workout, but still a good one.
6 rounds 30 sec of max rep deads @ 275 30 sec rest 30 sec of max reps box jumps @ 24" 30 sec rest Back burned out quicker than usual but still got 113 total reps. |
09-25-2012, 10:45 PM | #3506 |
Scooby Newbie
Member#: 284835
Join Date: Jun 2011
Location: S.D.
Vehicle:2014 Hyundai Equus White Pearl Mica |
http://i1085.photobucket.com/albums/...925_110844.jpg
http://i1085.photobucket.com/albums/...925_110917.jpg I took a quick pic of my space before I closed her up for the day. This morning was a TRX full body workout 1 minute sessions per exercise. Lunch time I was focused on squats (6 set of 10 with 225lb) in between I did lower back extensions followed by strict form pull-ups. Got home played with my 30 lb slam ball with variations of burpees and tossed around my 65lb bulgarian bag. I had my 4 yr old daughter copying me with a 6 lb medicine ball I bought them. I don't rest... Last edited by punchjamesarnol; 09-25-2012 at 10:51 PM. |
09-25-2012, 11:25 PM | #3507 |
Scooby Guru
Member#: 6511
Join Date: May 2001
Chapter/Region:
NWIC
Location: West of the Atlantic
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I rest
And lift more efficiently |
09-26-2012, 01:23 AM | #3508 |
Scooby Newbie
Member#: 102632
Join Date: Dec 2005
Chapter/Region:
South East
Location: WNC
|
+1....I don't know why someone wouldn't rest. He probably didn't mean it literally. Every one knows that proper rest is just as important as nutrition and the workouts.
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09-26-2012, 02:56 PM | #3509 |
Scooby Newbie
Member#: 284835
Join Date: Jun 2011
Location: S.D.
Vehicle:2014 Hyundai Equus White Pearl Mica |
Ooh believe me, I rest plenty at night! During sets I take as little break as possible.
I just perfected the muscle up I technique this morning. After that I ran 4 miles in 29:24 and wrapped it up for the morning. Good day for me so far. I still got a lunch session to do and maybe a fast paced 1.5 er in the evening. Thanks for the motivation guys! |
09-26-2012, 03:32 PM | #3510 |
Scooby Specialist
Member#: 7719
Join Date: Jun 2001
Vehicle:99 F-150 crew cab with illegals in bed |
Today's was a fun one...even though I'm a wuss.
"Mad Cindy" 10 rounds for time of: 1 Clean & Jerk 135 lbs 5 Pull-ups 10 Hand-release push ups 15 Air Squats Post total time. 15:15 for me...the c&j wasn't so bad but the hand release push ups killed me at around round 7. |
09-27-2012, 09:41 PM | #3511 |
Scooby Specialist
Member#: 16486
Join Date: Mar 2002
Chapter/Region:
NESIC
Location: Somewhere in New England..
Vehicle:2006 Jeep |
So I finally found a workout that kicked my ass almost as much as Murph did. Today we did the "the seven" hero workout and let me tell you, this workout is no joke. I did it scaled and barely got to 6 rounds. We also had nobody that was able to finish all 7 Rounds at RX within the 35 minute cap and we do have some hard core folks.
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09-27-2012, 11:11 PM | #3512 |
Scooby Specialist
Member#: 7719
Join Date: Jun 2001
Vehicle:99 F-150 crew cab with illegals in bed |
Rattles,
We've done that one before and it is hardcore. I had to scale the thrusters to 95 and the DL's to 185. Even then my time was around 45 minutes. My worst WOD (besides Murph) is Bear Complex. For us Rx is 135 and if you set the bar down you owe 10 burpees. I've always had to scale it, and it still makes me want to throw up everytime. |
09-28-2012, 12:14 AM | #3513 |
Scooby Newbie
Member#: 284835
Join Date: Jun 2011
Location: S.D.
Vehicle:2014 Hyundai Equus White Pearl Mica |
6 sets of 10x135 squat jumps followed by 10 straight form pullups + 2 muscle ups in a little over 21 minutes. Then I finished up with insanity with the FEP overweight peeps (FEP/fitness enhancement program). I lost all motivation after insanity... just about blew out my knee with all the side to side lateral motion. I finished up with a **** ton of calf raises and stretched.
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09-28-2012, 12:31 AM | #3514 |
Scooby Guru
Member#: 6511
Join Date: May 2001
Chapter/Region:
NWIC
Location: West of the Atlantic
|
New deadlift PR, 502! (Yea..fractionals)
Then 10,9,8..,2,1 55lbs KB swings and burpees in 8min-ish Going to change my bias back a bit towards conditioning, need a mental break from the heavy pulls..to the point where I dread DL days. |
09-28-2012, 12:37 AM | #3515 |
Scooby Newbie
Member#: 284835
Join Date: Jun 2011
Location: S.D.
Vehicle:2014 Hyundai Equus White Pearl Mica |
I'm 6'2" @ 205. what about ya'll?
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09-28-2012, 01:29 AM | #3516 |
RIP Sirkbac
Member#: 869
Join Date: Feb 2000
Chapter/Region:
NESIC
Location: Southern NH
Vehicle:1984 GPZ-750 TURBO 90' MX-5/11' DGM STi Sdn |
5'9" 185lbs
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09-28-2012, 04:00 AM | #3517 | |
Scooby Specialist
Member#: 16486
Join Date: Mar 2002
Chapter/Region:
NESIC
Location: Somewhere in New England..
Vehicle:2006 Jeep |
Quote:
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09-28-2012, 09:07 AM | #3518 |
Scooby Specialist
Member#: 7719
Join Date: Jun 2001
Vehicle:99 F-150 crew cab with illegals in bed |
5'9" 155lbs.
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09-28-2012, 09:08 AM | #3519 |
Scooby Specialist
Member#: 7719
Join Date: Jun 2001
Vehicle:99 F-150 crew cab with illegals in bed |
Wow...502? That's crazy amazing! My back and legs would snap along with some of my internals.
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09-28-2012, 09:08 AM | #3520 |
Scooby Specialist
Member#: 16486
Join Date: Mar 2002
Chapter/Region:
NESIC
Location: Somewhere in New England..
Vehicle:2006 Jeep |
6'2 185lbs working to get back to 190+.
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09-28-2012, 09:30 AM | #3521 |
Scooby Specialist
Member#: 25227
Join Date: Sep 2002
Chapter/Region:
Tri-State
Location: Oh s**t I ain't from Brooklyn!
Vehicle:2012 Escape Black |
6', 185
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09-28-2012, 09:48 AM | #3522 |
NASIOC Supporter
Member#: 20001
Join Date: Jun 2002
Chapter/Region:
NESIC
|
I've done The Sevens but haven't finished it. That was about 8 months ago, I'd like to try it again.
You're all HUGE! I'm 5'4" 125lbs. |
09-28-2012, 09:59 AM | #3523 |
Scooby Specialist
Member#: 16486
Join Date: Mar 2002
Chapter/Region:
NESIC
Location: Somewhere in New England..
Vehicle:2006 Jeep |
and yet you still manage to kick our asses then again, i have the strength of a 14 year old school girl so its not really surprising.
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09-28-2012, 10:34 AM | #3524 |
Scooby Newbie
Member#: 102632
Join Date: Dec 2005
Chapter/Region:
South East
Location: WNC
|
5'7 210
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09-28-2012, 11:04 AM | #3525 |
Scooby Newbie
Member#: 231490
Join Date: Dec 2009
Chapter/Region:
Tri-State
Location: NJ
Vehicle:2012 Xterra Pro-4 Night Armor Grey |
5'10 148.
Heading back to Crossfit Off The Grid tomorrow for my second intro workout and then will most likely be joining. I've been liking their workouts. Yesterday was 21-15-9 of 95 hang cleans and air squats. Did it in 4:58. |
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