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Old 04-27-2009, 02:12 PM   #1
Kevin Cox
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Coxies workout log

i have been keeping a workout log in a scribbler since jan 6/09. I have been xfitting since sept 08.

i have decided to start posting on here as an extra way to motivate myself.

i definetly have some chinks in the ole GPP... i recently finished the 100 day burpee challenge. i think since i am done that i will start chasing some goats...

The two bad ones i have are pull ups(still need assistance) and Double unders.

I am putting a pull up bar in my garage this week...

Here are some benchmarks i have gone through since i have started.

Dec 13th FGB rx'd = 283
Jan 29th Josh = 14:34 with blue band pu
Mar 17th Angie = 26:36 with blue band pu
Mar 25th Cindy = 17 rounds with blue band pu
April 10th Nancy= 17:33 rx'd
April 12th Helen= 12:00 with green band pu
April 22nd 100 day burpee challenge complete original time= 11m 9 sec best time(apr 22 7m44s)
April 24th Baby Bear 14:40 rx'd did not drop bar.

i currently do not have any ME's recorded.

i have just worked my way in to good enough shape to go 3 days on 1 off.

Today is a rest day.

I will be back tomorrow...
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Old 04-28-2009, 07:14 AM   #2
Kevin Cox
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Re: Coxies workout log

21-15-9

squat clean thruster 95lb
sprawl ball 20lb

13:04
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Old 04-29-2009, 08:14 AM   #3
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Re: Coxies workout log

i did one of the girls today

Christine wo

500m row
12 BW deadlifts (205lb)
21 box jumps (24")

18:14

it was my first go at christine i really liked the workout... i felt really good doing it.

my hands are sore now though i kinda buggered them last night on my new pull up bar plus the deads this morning didnt help...
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Old 04-30-2009, 07:12 AM   #4
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Re: Coxies workout log

took my 16 year old brother in law with me to the gym this morning. it was his first crossfit workout.

we did...


60' Bear crawl
26 DB Snatch (45#)
52 Tire smash (not sure the hammer size the heavy one)

3 rounds

my time was 13:26

post WOD comments from my brother in law "that is how people should workout."
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Old 05-01-2009, 07:52 AM   #5
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Re: Coxies workout log

today is rest day. Should be all rested up to kill tomorrow's WOD. Then Sunday on to Cowtown AB to watch some of the western Canadian CF games Qualifier.

Cant wait should be a good weekend...
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Old 05-02-2009, 09:34 AM   #6
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Re: Coxies workout log

havent felt this good for WOD in a long time...

Restaurant run(appx 350m)
then 3 rds of

10 ring body rows
20 box jump (24")
5 tire flips (150lb?)
20 WB AMSU (20lb)

then

Rest. Run

13:51

cant wait for the bike ride to calgary tomorrow to watch the Western Canadian Qualifiers...
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Old 05-04-2009, 08:39 AM   #7
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Re: Coxies workout log

i didnt work out sunday i planned to work out but the bike ride to calgary was a hard ride. 5 deg C and windy chills you to the bone. The western canadian qualifiers were awesome congrats to everybody who competed. I cant believe the heart i saw in calgary. Also the comradarie amongst competitors was probably the best part. I loved it wish i coulda caught more of it.

Todays WOD


'15'

ODD push ups Even pull ups/ squats (45lbs)

15-0, 14-1, 13-2,....2-13, 1-14, 0-15

18:21

this time was slow compared to the other guys at the box.

But this was my first WOD with unassisted pull ups. So the time didnt matter to me today. I am totally excited to finish this with full pull ups..
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Old 05-06-2009, 07:20 AM   #8
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Re: Coxies workout log

i didnt train yesterday. i was sore and my hands were pretty tore up.

Todays WOD

3 rounds

250m Row
20 AMSU
15 burpee box jumps(24")
10 OHBB lunges (45lbs)

14:51 i think...

Tomorrow i will be in Calgary i should still get a WOD in though.
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Old 05-07-2009, 06:08 PM   #9
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Re: Coxies workout log

I dropped in at CrossFit Calgary this morning. i liked the class good environemnt.

WOD was

7 rounds of

200m sprint
12 1.5 pood KBS
9 pull ups(with skinny band)
2 min rest

My times were...


1:33, 1:36, 1:41, 1:45, 1:44, 1:42, 1:41

i think. this is off of memory.
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Old 05-08-2009, 08:13 AM   #10
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Re: Coxies workout log

back at the normal box today for Fun Fridays it was a team WOD today.


3 rds of

5 tire flips each
50 partner amsu 20#MB
50 back to back torques 20#mb
50 ball drops 20#MB
there and back wheelbarrow's

16:41
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