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    24/1/14
    Warm up
    Stick mobility
    3mins double unders

    Strength (8mins) EMOM
    6 push press x 60kg

    WOD: 12mins cap
    21/15/9
    Sumo deadlift high pull (SDHP) 35kg
    Wall ball 9kg - 10ft throw.

    Done in 4:40min
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    4 min, 40 sec? Wow, nice work!!!
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    Quote Originally Posted by Magdalena View Post
    4 min, 40 sec? Wow, nice work!!!
    Thanks dear
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    Dats fast

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    4:40 is pretty legit.
    Have you done Fran for time yet?
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    Quote Originally Posted by EBF_2356 View Post

    WOD: 12mins cap
    21/15/9
    Sumo deadlift high pull (SDHP) 35kg
    Wall ball 9kg - 10ft throw.

    Done in 4:40min
    SO this means you have 12 minutes to complete but did it in a third that?
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    Quote Originally Posted by iparatroop View Post
    4:40 is pretty legit.
    Have you done Fran for time yet?
    i hope he spent longer than 4:40 on fran
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    Quote Originally Posted by wasme View Post

    SO this means you have 12 minutes to complete but did it in a third that?
    Correct
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    Quote Originally Posted by snagencyV2.0 View Post
    i hope he spent longer than 4:40 on fran
    I did Fran my first time in 6.10min.

    I'm doing it again tomorrow to retest.
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    Quote Originally Posted by snagencyV2.0 View Post
    i hope he spent longer than 4:40 on fran
    Normally I'll spend 45mins but sometimes you just gotta get ish' done. Lol
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    Quote Originally Posted by Magdalena View Post
    4 min, 40 sec? Wow, nice work!!!
    He always gives 110%
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    Killing it up in here Chris! Some of those crossfit wods sound pretty grueling!
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    Quote Originally Posted by Lukef2000 View Post
    Killing it up in here Chris! Some of those crossfit wods sound pretty grueling!
    Cheers cuz
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    28/1/14

    Warm up
    Stick mobility
    500m row (1:42min)

    Strength (12mins)
    Shoulder press
    4-3-2-1-1-1
    Worked up to 75kg x 1

    WOD
    10 RFT (25min cap)

    3 handstand push ups
    6 deadlifts (100kg)
    12 pull ups
    24 double unders

    Finished in 20:45min

    The quickest time. No body else finished and I did not scale the workout. Just in absolute beast mode. The 2 days off served me very well. Had a good rest. Smashed it today.
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    Best mode for sure. So you have plans of competing right? Trying to jog my memory here.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    I do have plans.

    Just need to master a few skills and get somewhat a little more stronger and I will compete
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    You said you're newer at xfit right? I'm assuming you're not stringing your double unders together yet then?
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    You certainly have the determination and drive to be successful at it.
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    Quote Originally Posted by iparatroop View Post
    You said you're newer at xfit right? I'm assuming you're not stringing your double unders together yet then?
    Some singles some DUs.

    Trying to master the DU and Muscle up and once I perfect those movements, it's time to compete
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    Quote Originally Posted by wasme View Post
    You certainly have the determination and drive to be successful at it.
    Thanks Simon
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    Quote Originally Posted by EBF_2356 View Post
    Some singles some DUs.

    Trying to master the DU and Muscle up and once I perfect those movements, it's time to compete
    Those are legit ^

    Training Log:
    http://anabolicminds.com/forum/workout-logs/239758-bodybuilding-log-mikeyjd.html
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    Muscle ups are awesome. I just started doing them for something different and I rate them!
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    Quote Originally Posted by Lukef2000 View Post
    Muscle ups are awesome. I just started doing them for something different and I rate them!
    im learning them as a skill.

    I learnt how to do handstand push ups (HSPU) in 2 minutes today. Got the kipping HSPU also.
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    Quote Originally Posted by EBF_2356 View Post
    I learnt how to do handstand push ups (HSPU) in 2 minutes today. Got the kipping HSPU also.
    awesome, love these
    I don't do them anymore really, but there was a time I regularly incorporated these into training..
    could do 30+ consecutively, I think I still have a video on youtube on this one
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    They are both fun and painful
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    29/1/14

    W/U
    Stick mobility

    Strength/skill
    EMOM 10Mins
    10 wall ball
    10 24kg KB swings (American swing)

    WOD
    10 RFT (25min cap)
    3x Deadlifts (275#/185#)
    6x Bench Press (135#/95#)
    9x Squats
    200m row

    Time: 24:30

    This is a very deceiving workout that is actually quiet taxing.
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    BW squats or weighted?
    Rows, squats, and wall balls on the same day are treacherous. You'll be sore tomorrow.
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    Quote Originally Posted by iparatroop View Post
    BW squats or weighted?
    Rows, squats, and wall balls on the same day are treacherous. You'll be sore tomorrow.
    Air squats. I would rather do weighted because air squats are super fast. Burns quicker.
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    Name:  ForumRunner_20140130_195716.png
Views: 21
Size:  300.7 KB

    What a session. So smashed.

    Squats at 120kg x 1 RM

    Did the WOD in 15mins flat.
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    Nice work EBF.
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    Quote Originally Posted by RegisterJr View Post
    Nice work EBF.
    Thanks Jr.

    Chris.
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    You're really killing it Chris.

    There is a perfect synergy with you and this stack.
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    Quote Originally Posted by wasme View Post
    You're really killing it Chris.

    There is a perfect synergy with you and this stack.
    I am going to buy some more max pump and stimul8 and extend log by 4 weeks. Had the best 4 weeks thus far.
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    Quote Originally Posted by EBF_2356 View Post

    I am going to buy some more max pump and stimul8 and extend log by 4 weeks. Had the best 4 weeks thus far.
    Best feedback a company could ever get

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Quote Originally Posted by EBF_2356 View Post
    I am going to buy some more max pump and stimul8 and extend log by 4 weeks. Had the best 4 weeks thus far.
    That's an 8 week run 1/2 off. Can't beat that.
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    Quote Originally Posted by Montego1 View Post

    Best feedback a company could ever get
    Quote Originally Posted by iparatroop View Post
    That's an 8 week run 1/2 off. Can't beat that.
    You bet guys!!!!
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    That really is a winning stack. I've got more max pump and I'm waiting a little bit before I get some more Stimul8, assuming I actually start a stim break.
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    Quote Originally Posted by RegisterJr View Post
    That really is a winning stack. I've got more max pump and I'm waiting a little bit before I get some more Stimul8, assuming I actually start a stim break.
    Stim breaks are meh for me. My tolerance hasn't built up at all to stimul8 and still get that energy and focus EVERY day
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    Quote Originally Posted by EBF_2356 View Post
    Stim breaks are meh for me. My tolerance hasn't built up at all to stimul8 and still get that energy and focus EVERY day
    That's kinda what pushed me to do a stim break. I could never get past 3/4s Stimul8 because it was so strong, but the last week I didn't get the same thermo/sweat effect. I was pretty good about shaking the tub before scooping, but may have missed doing that a few times.

    I figure after a month it should affect me the same as before.
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    http://www.wodshop.org/wods.html

    Best online crossfit wod generator
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