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Old 12-29-2007, 02:39 PM   #1
Richard Vanmeerbeek
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The making of me ^^

Hi everyone

I've been officially struck by the crossfit arrow. It's been a month of passionate WOD's for me and I have never felt this good.

Crossfit is all I talk about now, everyday

I have a good background in fighting sports and I have to say that crossfit was the missing link in my preparation.

Now I'm ready to start my own log, can't wait to see the evolution

Cheers !
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Old 12-29-2007, 02:47 PM   #2
Richard Vanmeerbeek
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Re: The making of me ^^

Oh and my last 2 workouts were Linda and Fran the day after, I still feel my lower back today !

20/6'2"/187

Linda as rx'd :

53' flat

The bench press KILLS my time, I hate it. I can do 7 or 8 in a row at my bw, and then it all falls to triples. Any tip on improving that area ?

Fran as rx'd :

5'10" PR by 1 minute

It's my 2nd Fran and it's becoming my favourite WOD, with Cindy ^^

Keep it pushing !

Last edited by Richard Vanmeerbeek : 12-29-2007 at 02:52 PM. Reason: stats missing
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Old 12-30-2007, 04:36 PM   #3
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Re: The making of me ^^

5 rounds:

5 Deadlifts 225lbs
12 Knees to Elbows

9'52"

I didn't realize how this was going to burn my fore-arms ! Very good work for the grip
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Old 12-31-2007, 06:51 AM   #4
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Last training of the year 2007 !!!

10 Rounds for time:

5 Hang Squat Snatches 75lbs
7 Pull Ups
10 Thrusters (same barbell as Snatches)

22'17"

Now this workout took a lot of heart...
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Old 01-02-2008, 09:42 AM   #5
Richard Vanmeerbeek
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Wednesday 080102

Taking it easy today, working on form for squats.

SQ: 220x5 242x5 242x5 242x5 220x5

Bench press needs to go up for Linda !

BP : 176x5 198x5 198x4 198x5 187 (BW) x 6

Couldn't push on that barbell anymore. So I tried one arm dumbell bench press (3 sets of 5 with 61# db), that exercice is really interesting, should improve my barbell bench.

+ some pull ups.

Tomorrow :

3 Rounds:
15 Snatches (95#) + 21 Pull Ups

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Old 01-03-2008, 10:38 AM   #6
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Thursday 080103

3 Rounds:

15 Snatches (95#)
21 Pull Ups

12'55"

That was hard !

+ never eat a huge plate of spaghettis before a WOD
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Old 01-04-2008, 06:49 AM   #7
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Friday 080104

30 muscle ups for time

No rings at my gym, so I tried a bar muscle up. I pulled off the first one, the second one was miraculous, and then it was impossible !

What is more difficult between a bar muscle up and ring muscle ups ? If rings are harder, then that's one exercice !

Anyways, after that experience I just did :

15 Strict pull-ups + bar dips with 45lb added. trying to be explosive.

Followed by 30 without the 45lb db.

9'40".

Finished by rowing 1k : 3'30".

Starting Monday I'll be forced to take 10 days off because of my exams at Uni, I'll train maybe once in the middle. A good rest should not be neglected
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Old 01-05-2008, 07:57 AM   #8
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Saturday 080105

Very good breakfast today, I felt very good while training !

Bench press : 5 x 80kg - 90kg- 90kg - 90kg - and 8 times 85kg (BW)

Followed by "Nancy"

5 rounds for time of :

400meter run
95# Overhead squat, 15 reps

===> 17'24"

Easy pace on the 400meters, got all my OHS sets unbroken thanks to that
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Old 01-06-2008, 01:18 PM   #9
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Sunday 080106

Some squats :

Back squats 4 x 80kg - 100 - 3 x 120

Front squats 3 x 60kg - 80 - 90

Deadlift :

5 x 70kg - 100 - 120 - 140 - 150 - 150 - 140 Form is improving !

1 arm db Bench Press : 5 x 20kg - 26 - 30

Weighted PU : 3 x 20 - 1 x 26 - 1 x 30 - and 1 x 36kg

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Old 01-10-2008, 11:52 AM   #10
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Wednesday 080109 and Thursday 080110

Phew just been able to workout yesterday and today, my exams are taking a lot of energy but I just need to get that blood rush !

Yesterday :

Back Squat ( I got the right depth now, sure is taxing!) :

5 x 100kg - 110 - 110

OHS : 5 x 50kg - 2 x 70 (too heavy) - 60

Bench Press : 3 x 95kg - 95 - 95 and 8 x BW

Weighted Pull-ups : 5 x 24kg - 26 - 28

Finished with some Scott presses and squat balance.


Today :

"ELIZABETH"
21-15-9 reps of :

Cleans 135 pounds
Ring dips (no rings : sub with regular dips + 12kg db)

16'50"

===> I underestimated that lady and got my @$$ KICKED !

Tough WOD, and I'm really happy about my form for the Cleans now. Time to speed it up ! I'm looking forward doing Elizabeth again
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