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Old 02-08-2017, 02:18 PM   #131
Tim Alford
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Location: Columbus  OH
Posts: 298
Re: Tim's Life Changing Workout Log

Yesterday I swam 14 lengths of the pool (350m) as I start to prepare for a few triathlons I am going to do this summer! Pretty excited. I spent 30 minutes or so doing drills and working on my technique.

That night I went back to the gym and did 30 minutes on the bike at level 8.

Today I did:

Push Press
45 x 10
65 x 5
85 x 5
105 x 5
115 x 5
125 x 5

Power Cleans
85 x 3
105 x 3
115 x 3
135 x 2
155 x 2
165 x 1

Bench Press
10 regular grip, 10 close grip @ 45 lbs.
8 regular grip, 8 close grip @ 65 lbs.
6, 6 @ 85 lbs.
4, 4 @ 105 lbs.
2, 1 @ 115 lbs.
I got pinned on my last rep!! hahahaha it was so pitiful, my tri's were shot and I had no energy left, some nice guy helped and tried to act like it wasn't embarrassing!

Finished with 25 minutes on the bike.
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Old 10-20-2017, 09:43 AM   #132
Tim Alford
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Join Date: Jun 2013
Location: Columbus  OH
Posts: 298
Re: Tim's Life Changing Workout Log

Well, well, well. Here we are again! This past spring/summer I started training for triathlons and ran/biked/swam all the time. I lost about 24 lbs. (199 to 175) and feel good. But, as it does, the Crossfit bug bit me and here I am starting up.....again.

I've been going at it for the last couple of weeks and decided I needed the motivation of writing down my workouts and progress again. So here goes!

10/17/17
Morning WOD
Cleans 5 x 3 @ 135 lbs.
then
15 minute AMRAP
10 OHS (75 lbs.)
200m run (did 50 forward/50 backward due to gym limitations)
100 single unders
Completed 6 rounds in 15:45

First workout in my new Nano 7.0's

afternoon WOD
10 minute EMOM
3 cleans @ 115
3 front squats @ 115
then accessory work

10/18/17

Deadlifts 5 x 3 @ bodyweight 175

4 rounds:
20 wall balls (14)
15 t2b
10 alternating DB snatches (35)

the snatches were too easy at 35. t2b hurt.

afternoon WOD
10 minute EMOM
4 deadlifts @ 155
5 box jumps

10/20/17

did strength after metcon
back squats 3 x 5 @ 155 lbs. felt beat after the WOD
WOD
3-6-9-12-9-6-3
Thrusters (60)
Burpee pull ups

That one was fun but hurt the lungs.
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Henry: You're not afraid of competition, are you Shawn?
Shawn: Of course not. As long as doesn't involve people trying to best each other.
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Old 10-23-2017, 06:32 PM   #133
Tim Alford
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Join Date: Jun 2013
Location: Columbus  OH
Posts: 298
Re: Tim's Life Changing Workout Log

This morning:

FS 3 reps
135
145
155
165
175

Fran
21-15-9
65 lb thrusters
Red band (smallest)
5:40

This afternoon

DL 3 reps
135, 135, 135
155, 155, 155
185, 185,
205
185

Got realllly lightheaded then did accessory work and towed 1500 meters then called it a day.
__________________
Henry: You're not afraid of competition, are you Shawn?
Shawn: Of course not. As long as doesn't involve people trying to best each other.
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