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On Your Left Athletic Club

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total failure and video [Mar. 12th, 2009|01:55 pm]
On Your Left Athletic Club

Yesterday i attempted crossfit total. One rep max for back squat, shoudler press and dead lift. I set two PR's Back Squat : 255 (up from 240), shoulder press: 115 (up from 110). But when it came to the dead lift i failed all three of my attempts (310, 310, 305).  That brings my total down to 370 from 640!

In othr news my pr setting dead lift of 305 is up as a video on Crossfit305: www.crossfit305.com. Thats me!
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pull ups [Feb. 19th, 2009|12:50 pm]
On Your Left Athletic Club


With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

I did Kipping. 17 rounds - 153 pull ups total. It didn't really hit me until round 15. That's when i started breaking them up.

We did a quick met con workout before this though: 

AMRAP - 10 Minutes
single arm split jerk - 5/side - 40 lb
Long jump burpees - 50 meters
sprint 50 meters.

6 rounds plus 2 split jerks.

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away and back [Feb. 10th, 2009|09:31 am]
On Your Left Athletic Club

I was away at a leaderhsip retreat last week. While there i went to a golds gym and did a deadlift/burpee workout.

Sunday I woke up and bandit-ed a 5k race on south beach. If i had finished (peeled out early so as not to get caught - duh) it would have been a PR. My first mile was 6:48, second was 7:00.

yesterday did
Run 400 meters
21 kettlebell/dumbbell swings
12 pull ups

3 rounds for time.

I had to sub a 60 lb dumbbell for the kettlebell.

9:41 PR - first time as rx'd.

Getting closer and closer to the cert.

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Muscle Up [Feb. 3rd, 2009|11:38 am]
On Your Left Athletic Club

30 Muscle-ups for time

13:53. I cant believe i did this. We had a traveling CrossFitter come through and he was right there encouraging me the whole way. My first set was 5 in a row a new PR.
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kelly [Feb. 2nd, 2009|10:51 am]
On Your Left Athletic Club



Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments

I went to The commercial gym i am member of for this one. They don't have a med ball or a box to jump on so i changed it up.

400 meters
30 45 lb thrusters
15 burpees


This was a tough one. I had eaten some tasty Indian vegetable soup and coconut chutney about 45 minutes before. But i still got the acid burn in my gut from pushing through.

Finished with L sit practice. 5 rounds 10 seconds each.

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Nicole [Jan. 30th, 2009|01:01 pm]
On Your Left Athletic Club

I like this workout. It deals with two areas i feel like i am proficient in, and makes me really push through proficiency to reach near collapse.


Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

26 (PR), 20, 16, 15, 15, 15 =107 in  6 rounds plus an extra 400 meters.

I was busted. This was my fourth day on. I was trying to make up workouts after being sick. In those four days I did 5 workouts. My legs and core were destroyed from the cleans yesterday and the tabata drills the day before. I didn't think i would even be able to run.

I set a goal of 2 minutes on the 400 meters and i stuck to it throughout the workout. This was a good pick me up after feeling a little disappointed with my Total numbers.

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yowser [Jan. 29th, 2009|01:41 pm]
On Your Left Athletic Club



21-15-9 reps of:
Clean 135 pounds
Ring dips

I scaled the cleans to 100lb.

15:51 this a day after hitting the total yesterdaymorning and tabat drills in the evening. Very hard, but very good to be moving again. Being sick really makes me recognize how lucky i am to be in good health most of the time.

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back in the game [Jan. 28th, 2009|10:53 am]
On Your Left Athletic Club

 I got up at 5 AM on Saturday hoping to run a 5k race and set a new PR. Instead i had intense stomach cramps. I got all ready anyway (which included drinking a cup of coffee - stupid). I bundled up in the miami cold and headed out. I made it half way to the start line and turned around to come home.

I spent the rest of the day burried under three blankets, a sweat shirt, and sweat pants. My fever was abou 103. It broke hat night, but the stomach cramping stuck until tuesday morning. Stomach still isnt 100 %. It feels weird, a little tight, but no more pain.

I weighed myself this morning and i am down to 172 lb from 176/177 lb on average.

I worked out yesterday di a scaled version of the WOD from the day before.
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
 I did three rounds in 21:31. Made me motion sick.

Then i did a pull up ladder. Made it to 7 minutes plus 5 pull ups.

This morning i made up

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Squat - 240 (PR)
shoulder press - 110 (same as last time)
Deadlift - 290 (same as last time)

overall 640

Not bad. At least now i know where i need to focus my work.

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Mr. Joshua...Mr. President [Jan. 20th, 2009|05:05 pm]
On Your Left Athletic Club


Warm Up
Run 400 meters or two minute double unders

Three rounds of 15 squats, 15 sit ups, 15 push ups, 15 back extensions, 15 good mornings


"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Scale and substitute as needed.

I rename this workout Mr. President.


I scaled to 205 LB deadlifts and subbed 50 reg sit ups for the ghd. I thought it would be harder than it was. I mean it was hard, but i made it through. I don't think I could have pushed faster, the dead lifts were slow (broken into sets of five with tne seconds of rest).

I signed up for the CrossFit Level 1 Certification in West Palm at the end of Febraury. I just hope my tax return comes soon so i can pay for that.

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WOD [Jan. 16th, 2009|01:37 pm]
On Your Left Athletic Club


For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups


I feel pretty good about this. I was a little scared of the thrusters, they destry me. I managed to keep the pull ups all in sets of 10. I think in the end i could have pushed harder. But i reached my goal of sub 30 minutes on my first meeting this beast.

We don't have a GHD bench at CrossFit 305. We made due with sit ups and back extensions using the abmat. We incresed the first rounds reps to 20. The rest I did as RX'd

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