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  • 300 x step ups
    90 x glute lifts
    120 x lunges
    60 x shoulder presses
    60 x chest presses
    60 x bicep curls
    30 x tricep kickbacks
    2 x 1 min planks
    5 min warm up on bike
    5 min cool down on bike
    http://www.marksdailyapple.com/forum/thread45312.html[SIGPIC]

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    • I tried to keep hold of my squirming infant daughter while refereeing the wrestling matches going on between her four brothers.
      Kane's Eye View

      Primal Kane

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      • Originally posted by Noctiluca View Post
        The 12 days of Christmas. CrossFit Style!

        1 burpee
        2 turkish get ups
        3 65# power clean
        4 20" box jumps
        5 push ups
        6 squats
        7 sit ups
        8 12# wall ball throws
        9 double unders
        10 american kettle bell swings
        11 Pull ups
        12 Mountain climbers

        Now, just sing the song to your self and you can see how it all worked out. Took me 35 minutes and 41 seconds. What fun!
        How fun!

        Originally posted by Kane Augustus View Post
        I tried to keep hold of my squirming infant daughter while refereeing the wrestling matches going on between her four brothers.
        Awesome.

        Shoveling! I love, love, love the snow and I love, love, love playing in it. I also have my snow shoes ready once I dig out my plowed in car.

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        • Today did a WOD I made up

          5 rounds of
          250# deadlift x5
          135# push press x5
          135# front squat x5
          burpee pull ups x5

          did it in 16 minutes something (not so swell)

          Am considering taking the next week off. Every day I feel more fatigued, slower and weaker. Not cool.
          ad astra per aspera

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          • I just finished up some P90x Back and Biceps... oh my arms are dead.... now for my breakfast and aminos!

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            • New (I mean really new) member.

              Here is from March 2010 Bicycling Mag.

              Core strength I
              Side plank (3 res, rest 1 min between reps)
              Supine Bridge (3 sets of 20)
              Reverse Crunch (3 sets of 20)
              Prone Cobra (3 sets of 15)

              Core Strength II
              Ball push ups
              Ball squats
              Ball lunges
              Ball Sit ups
              Back Extensions
              Ball Oblique twists
              Tricep Dips
              Plank

              See the March 2010 article Get Off your Plateau....

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              • I lied. Two of my friends own a snowplow business and one of their shovelers called in at 9am this morning. I just shoveled for 12 hours. All I can say is...wow.

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                • Yesterday was my first day in a weight room in 13 months (due to post concussion syndrome)

                  I decided to start back in with Starting Strength, I started all lifts at 135lbs (obviously not the press) (last october my lifts would have all been over double that, so starting at <50% of previous best seemed fine, and it was)
                  I didn't like the rules you gave me, so I made some of my own.

                  Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

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                  • Bench Press

                    180 lbs (1 x 6)
                    165 lbs (1 x 8)
                    155 lbs (1 x 10)

                    Pendlay rows 150 lbs (3 x 7)

                    Pull ups 3 x F

                    Martin's reverse pyramid; sure works the body well.
                    --
                    Here it is, your moment of zen.

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

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                    • Today was my Day 1 workout...since the gym was closed yesterday due to the massive amonut of snow we got (I would say shoveling could be considered primal...but I will give cavemen more credit and hope that they were more nomadic and fled down south rather than staying in the cold).

                      5x5
                      Squat - 280
                      Deadlift - 290
                      Bench - 225
                      Cable Row - 240

                      Curl 80 - 10, 6
                      OH tri-ext 80 - 14, 8

                      Felt great. Good and strong even after slacking off for the weekend eating wise.

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                      • Back Squats 2 x 10 @ 45 lbs

                        Alt:

                        Pushups 2 x 10 on knees
                        Cable Rows 1 x 10 @ 70 lbs, 1 x 10 @ 80 lbs

                        Alt:

                        Step Ups 2 x 10 @ 50lbs, high step
                        Prone Jackknives 2 x 21
                        Last edited by Meg-a-Tron; 12-29-2010, 08:55 AM.
                        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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                        • Haven't really done anything (beside some intense cardio kickboxing last Tuesday...) ALL vacation due to excessive, draining traveling. I kept thinking... Can't wait to get back to LIFTING!

                          Started with a modified WOW.

                          10 burpees
                          5 chinups
                          10 squat presses (30#)
                          12 clapping knee pushups
                          10 swings (15#)
                          50 jumping jacks
                          Repeat 3x (~10min)

                          2x10 lunge (65#)
                          2x8 lunge (75#)
                          2x6 lunge (80#)
                          5x6 dumbbell row (25#)

                          Feelin' run doooown!
                          On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

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                          • Took today off. My body was absolutely destroyed. 5-6 days of crossfit (with two a days a few times a week) for three straight weeks. Got to the point where I felt like I was 60 years old and actually my *desire* to persevere the WODs was the prohibitive factor. Going to strong up, eat, rest up and return with furious anger.
                            ad astra per aspera

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                            • PB essentials! 5th week in and its still a MFer for me!

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                              • 15 minute cycling stationary bike
                                45# hammer swings 6x8
                                225# deadlifts 3x7
                                140# shoulder shrugs 3x8
                                Then I ran out of energy!

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