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  • Dice workout at lunch:
    1)2+1+2 jump squats
    2) 2- 30* pushups
    3) 1+6+3 burpees
    4) 20s + 30s +20s +25s planks
    5) 4 bench dips
    6) 4+6 semi pistol squats per leg
    When I get home: As many assisted push up as I can do with correct form.
    Life is not a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside, thoroughly used up, totally worn out, steak in one hand, chocolate in the other, yelling "Holy F***, What a Ride!"
    My Latest Journal

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    • Crossfit total

      I've been waiting for this one!
      We are working through our 1 rep max lifts this week. Todays was:

      1RM squat
      1RM deadlift
      1RM press

      I got:
      160# for my squat (35# increase!)
      195# for my deadlift (45# increase!)
      65# for press (no increase there but its my weakest area and I have noticed other strength increases like being able to hold a handstand for MUCH longer!)

      for a total score of 420. I good place to start. I look forward to the next one in 3 months to see where I go from here.

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      • Yesterday
        Squats 180 3x5, but couldn't get it done.
        Press 97.5 3x5
        Deadlift 230 1x5
        Aussie pullups + 15 lb 2 x 10
        Pushups + 37.5 lb 2 x 10

        Getting stronger day by day...
        If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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        • 21-15-9
          60kg cleans
          ring dips
          9:43

          and played with a weighted vest!

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          • workout dvd at home - kicked my ass though!
            http://www.marksdailyapple.com/forum/thread45312.html[SIGPIC]

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            • Complete as many rounds as possible 20 minutes of:

              15 Double-unders

              15 Sit-ups

              15 supermans

              I got 9 +3 DUs

              for dessert was Tabata farmer carry +110 lbs with pushups during the rest stage
              ad astra per aspera

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              • Spent the day traveling yesterday, but was able to get a few "stairs" in.
                FitDeck Exercise Playing Cards

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                • Sumo Squats 2 x 10 @ 40 lbs

                  Alt:

                  Pushups 2 x 10 @ 15*
                  Cable Rows 2 x 10 @ 62.5 lbs

                  Alt:

                  Step Ups 2 x 10 @ 50lbs, high step
                  Prone Jackknives 2 x 21
                  Stats: 5'6" female, 21 years young
                  Starting Weight: 187 lbs (March 2010)
                  Current Weight: 143 lbs (Oct 2011)
                  Goal BF: 20%

                  Super D Omega 3 daily & BCAAs preworkout

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                  • Jump Rope HIIT Sprints - 60 seconds on, 30 seconds rest for 15 minutes

                    Kareem Samhouri's Double Edge Fatloss Workout - 4 sets of 5 exercises, each set includes a Squat, a Lunge, a Pull, a Push, and a Plank

                    "The Way We Do Anything Is the Way We Do Everything"
                    ~ Kancho Cameron Shayne

                    Blog - The Primal Pantry
                    My Leangains/Primal Lifestyle Challenge to begin 2/7/11!
                    Check out the Blog for Daily Progress

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                    • What is Kareems program like?
                      http://www.marksdailyapple.com/forum/thread45312.html[SIGPIC]

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                      • I am a lazy-bones in December. Thinking I might need to do the Whole 30 in January to get my butt back in gear.

                        Tuesday: indoor climbing for 3 hours
                        Wednesday: 75 minutes of vinyasa yoga

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                        • easy lift this morning

                          Press 5-5-5
                          Push Press 5-5-5

                          first time I've tried heavy weight on my presses. Frustrated because it took me three sets to discover my strength substantially increased with a narrower grip. Could have gone heavier but by then I was already somewhat fatigued.

                          followed by AMRAP for 2 mins of push press at 60% of the weight (34)

                          going back tonight for more. Not used to leaving fuel in the tank



                          edit:

                          tonight tried to do my Gorilla Mode workout

                          5x
                          250 deadlift x5
                          135 push press x5
                          135 front squat x5
                          burpee pull ups (chest to bar) x5

                          but was too weak from presses this morning to attempt. I think I might aim for Christmas eve or the following Monday after a couple days of rest

                          so instead I did some low rep deadlifts 270-330#, practiced a couple sets of front squats and sumo deadlifts and did some burpee pull ups for the first time (super fun! you feel like an animal)
                          Last edited by TheFastCat; 12-22-2010, 07:36 PM.
                          ad astra per aspera

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                          • Stronglifts 5x5 program A today. I also did a HIIT session of max effort for 30 seconds, then 90 seconds active rest. Repeated 8 times. Hit a max pulse of 223 while average was 149. A PT didn't think it was right as it would have sent me to the hospital. I'm 42 years old...

                            Any one else noticed higher max pulse?
                            Sometimes you need to be told the truth in order to be able to see it.

                            My journal

                            I see grain people...

                            Exist in shadow, drifting away.

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                            • Deadlift

                              1 x 3 (325 lbs)
                              1 x 5 (295 lbs)

                              Chin ups (3 x F)

                              Pendlay Rows 3 x 8 (145 lbs)

                              20 minute walk

                              Feel pretty worked!
                              --
                              Here it is, your moment of zen.

                              It's a no brainer: The journal of the cerebelum

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                              • Tough Mudder Training/Prep Workout. I am so out of shape for this workout. No way to go but up.
                                Lean Primal Fit

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