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Old 07-09-2012, 06:04 PM   #1021
DylloS
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45 lb x 12 reps (+59 pts)
65 lb x 10 reps (+66 pts)
95 lb x 5 reps (+69 pts)
115 lb x 3 reps (+63 pts)
122.5 lb x 5 reps (+83 pts)
122.5 lb x 5 reps (+83 pts)
122.5 lb x 5 reps (+83 pts)
I had to push press on the 5th rep of the second heavy set and the 4th and 5th of the last set. Not happy with that but I'll try again next week.

Hang Clean:
95 lb x 7 reps (+41 pts)
115 lb x 6 reps (+46 pts)
115 lb x 6 reps (+46 pts)
115 lb x 6 reps (+46 pts)
115 lb x 6 reps (+46 pts)
115 lb x 6 reps (+46 pts)
Wod- 6 115lb hang cleans, 12 53lb kb swings, 15 20" box jumps. Finished in an embarrassing time of 15:45. Way too many breaks taken. I think working out with someone really helps me because I know I have other people to beat.
Two-Arm Kettlebell Swing:
53 lb x 12 reps (+34 pts)
53 lb x 12 reps (+34 pts)
53 lb x 12 reps (+34 pts)
53 lb x 12 reps (+34 pts)
53 lb x 12 reps (+34 pts)
These still kill me. They don't seem to get easier.

Box Jumps:
15 jumps || 20 in (+37 pts)
15 jumps || 20 in (+37 pts)
15 jumps || 20 in (+37 pts)
15 jumps || 20 in (+37 pts)
15 jumps || 20 in (+37 pts)

Sit-Up:
50 reps (+25 pts)
50 roman chair sit ups. Not all done in one set though.

another softball game tonight too. I need to go 9/9 to hit .800 lol. I'm at .714 right now lol
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Old 07-09-2012, 10:49 PM   #1022
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Quote:
Originally Posted by DylloS View Post
45 lb x 12 reps (+59 pts)
65 lb x 10 reps (+66 pts)
95 lb x 5 reps (+69 pts)
115 lb x 3 reps (+63 pts)
122.5 lb x 5 reps (+83 pts)
122.5 lb x 5 reps (+83 pts)
122.5 lb x 5 reps (+83 pts)
I had to push press on the 5th rep of the second heavy set and the 4th and 5th of the last set. Not happy with that but I'll try again next week.

Hang Clean:
95 lb x 7 reps (+41 pts)
115 lb x 6 reps (+46 pts)
115 lb x 6 reps (+46 pts)
115 lb x 6 reps (+46 pts)
115 lb x 6 reps (+46 pts)
115 lb x 6 reps (+46 pts)
Wod- 6 115lb hang cleans, 12 53lb kb swings, 15 20" box jumps. Finished in an embarrassing time of 15:45. Way too many breaks taken. I think working out with someone really helps me because I know I have other people to beat.
Two-Arm Kettlebell Swing:
53 lb x 12 reps (+34 pts)
53 lb x 12 reps (+34 pts)
53 lb x 12 reps (+34 pts)
53 lb x 12 reps (+34 pts)
53 lb x 12 reps (+34 pts)
These still kill me. They don't seem to get easier.

Box Jumps:
15 jumps || 20 in (+37 pts)
15 jumps || 20 in (+37 pts)
15 jumps || 20 in (+37 pts)
15 jumps || 20 in (+37 pts)
15 jumps || 20 in (+37 pts)

Sit-Up:
50 reps (+25 pts)
50 roman chair sit ups. Not all done in one set though.

another softball game tonight too. I need to go 9/9 to hit .800 lol. I'm at .714 right now lol
Damn, hitting at .714? Dude, you need to tell me how to swing a bat. I seriously hit a softball like a girl. I'm usually fast enough to run out almost all of my ground balls but my hitting is really pretty pathetic.

Nice WOD too. I really like linking lots of hang cleans together. I'm traveling today and jumped into a crossfit class outside of Baltimore. The WOD wasn't bad -actually it was all cardio.
3 rounds for time of 1000m row and 800m run. My time was 25:02 which turned out to be the second best of the day.

Any tips for dbl unders? Im having trouble with them.
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Old 07-09-2012, 10:54 PM   #1023
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Damn, hitting at .714? Dude, you need to tell me how to swing a bat. I seriously hit a softball like a girl. I'm usually fast enough to run out almost all of my ground balls but my hitting is really pretty pathetic.

Nice WOD too. I really like linking lots of hang cleans together. I'm traveling today and jumped into a crossfit class outside of Baltimore. The WOD wasn't bad -actually it was all cardio.
3 rounds for time of 1000m row and 800m run. My time was 25:02 which turned out to be the second best of the day.

Any tips for dbl unders? Im having trouble with them.
Haha thanks dude. They call me solly singles because I just put the ball where no one is. I don't have power but I get on base. Tonight I went 0-2 with a sacrifice fly which scored a run. We win again. We're like 9-1 now.

As for double unders just practice. I can't tell to what to do but you you need to make sure you jump high enough and swing your wrists really fast. I'm not great at them but I think I picked it up faster than most do. Or my other cf friends anyway.
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Old 07-17-2012, 08:44 AM   #1024
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I slacked a little last week with a lot of softball games and going away but last night I was back

Softball:
2:00:00 || competitive game (+375 pts)
won both games of the double header. We finished the reg season 12-2 and I batted .574

Standing Barbell Shoulder Press:
45 lb x 12 reps (+59 pts)
65 lb x 10 reps (+66 pts)
85 lb x 7 reps (+71 pts)
95 lb x 5 reps (+69 pts)
115 lb x 5 reps (+79 pts)
115 lb x 5 reps (+79 pts)
115 lb x 5 reps (+79 pts)
This felt really heavy. I starting to feel weaker. I need to eat more and I hate making excuses but maybe this past weekend hit me hard.

Clean:
65 lb x 6 reps (+41 pts)
95 lb x 5 reps (+48 pts)
115 lb x 5 reps (+54 pts)
115 lb x 5 reps (+54 pts)
115 lb x 5 reps (+54 pts)
wod- 3rounds 5 115lb squat cleans, 10 kb swings, 12 24" box jumps. Finished in 10:12 and I wanted to die.

Two-Arm Kettlebell Swing:
53 lb x 10 reps (+33 pts)
53 lb x 10 reps (+33 pts)
53 lb x 10 reps (+33 pts)

Box Jumps:
12 jumps || 24 in (+35 pts)
12 jumps || 24 in (+35 pts)
12 jumps || 24 in (+35 pts)
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Old 07-17-2012, 10:31 AM   #1025
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.574 in softball, weaksauce. Slow pitch? Have you ever looked at doing a sprint triathlon?
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Old 07-17-2012, 10:42 AM   #1026
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.574 in softball, weaksauce. Slow pitch? Have you ever looked at doing a sprint triathlon?
dude I was .714 before last week. I sh1t the bed towards the end lol. It's cool though we won our second game last night because of my hit so I can't worry about personal stats. And yea slow pitch. Those high balls aren't easy to place like modified pitch.

I haven't looked into sprint triathlons and don't even know what they are. Off to google for me.
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Old 07-17-2012, 01:43 PM   #1027
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I played plenty of slo pitch up until this year. It is a different style of hitting. You have to roll that top hand over or it will be a flyout. Did the league keep stats or just you informally?

Sprint triathlon as I read are 350 yards swimming, 11 mile bike ride, 5k run. I might try it saturday for fun. I have a pool, a bike and a treadmill.
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Old 07-17-2012, 01:51 PM   #1028
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I played plenty of slo pitch up until this year. It is a different style of hitting. You have to roll that top hand over or it will be a flyout. Did the league keep stats or just you informally?

Sprint triathlon as I read are 350 yards swimming, 11 mile bike ride, 5k run. I might try it saturday for fun. I have a pool, a bike and a treadmill.
Triathlons are a lot of fun. I've been competing since I was 12.

Sprints are the introduction level, they vary pretty broadly in the distances though. Olympic, half Ironman, and Ironman are all standard distances.

Transitions can be tricky, but overall its a lot of fun and you should enjoy yourself.
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Old 07-17-2012, 03:11 PM   #1029
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tonights workout in 99 heat coming up soon

Romanian or regular Deadlift

Rounds TBA probably 3-5
10 tire flips, 10 right side sledge hammer strikes, 10 left side strikes, 20 yard over head walk with 35lb KB in right hand, walk back same 20 yars with KB over head in left hand
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Old 07-17-2012, 03:21 PM   #1030
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Originally Posted by DylloS View Post
tonights workout in 99 heat coming up soon

Romanian or regular Deadlift

Rounds TBA probably 3-5
10 tire flips, 10 right side sledge hammer strikes, 10 left side strikes, 20 yard over head walk with 35lb KB in right hand, walk back same 20 yars with KB over head in left hand
Nice man. Stay hydrated and kill it!
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Old 07-17-2012, 03:32 PM   #1031
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Nice man. Stay hydrated and kill it!
yea we will for sure man. It's going to be tough but fun
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Old 07-17-2012, 03:46 PM   #1032
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from what you described, i think the NB 730's would be solly approved
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he's just the resident off-topic ball breaker. Dont take it personally.
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Old 07-17-2012, 03:52 PM   #1033
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from what you described, i think the NB 730's would be solly approved
remind me later by posting on the https://www.facebook.com/SollydsStrengthAndConditioning

wall so I can order them. My vibrams are getting beat up.
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Old 07-17-2012, 03:56 PM   #1034
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bahahahha.
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he's just the resident off-topic ball breaker. Dont take it personally.
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Old 07-17-2012, 03:57 PM   #1035
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bahahahha.
I need more likes hahahha
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Old 07-17-2012, 04:03 PM   #1036
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reminder set for 530. lol
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Old 07-17-2012, 07:14 PM   #1037
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tonight's workout

rdl's then
10 tire flips, 10 right side sledge hammer strikes, 10 left side strikes, 20 yard over head walk with 35lb KB in right hand, walk back same 20 yars with KB over head in left hand


my video of the fifth


friends video of round 1


Romanian Deadlift:
115 lb x 8 reps (+51 pts)
135 lb x 8 reps (+59 pts)
185 lb x 5 reps (+72 pts)
135 lb x 10 reps (+61 pts)
135 lb x 8 reps (+59 pts)
first day doing rdl's to work on getting my hamstring stronger

Tire Flip:
225 lb x 10 reps (+107 pts)
225 lb x 10 reps (+107 pts)
225 lb x 10 reps (+107 pts)
225 lb x 10 reps (+107 pts)
225 lb x 10 reps (+107 pts)
10 tire flips, 10 right side sledge hammer strikes, 10 left side strikes, 20 yard over head walk with 35lb KB in right hand, walk back same 20 yars with KB over head in left hand

Sledgehammer:
10 lb x 10 reps (+25 pts)
10 lb x 10 reps (+25 pts)
10 lb x 10 reps (+25 pts)
10 lb x 10 reps (+25 pts)
10 lb x 10 reps (+25 pts)
10 lb x 10 reps (+25 pts)
10 lb x 10 reps (+25 pts)
10 lb x 10 reps (+25 pts)
10 lb x 10 reps (+25 pts)
10 lb x 10 reps (+25 pts)
10right 10left x 5 rounds

One-Arm Kettlebell Snatch:
53 lb x 1 reps (+17 pts)
53 lb x 1 reps (+17 pts)
53 lb x 1 reps (+17 pts)
53 lb x 1 reps (+17 pts)
snatched it up on the two last rounds

Farmer's Walk:
120' 0" || 53 lb (+26 pts)
120' 0" || 53 lb (+26 pts)
120' 0" || 53 lb (+26 pts)
120' 0" || 53 lb (+26 pts)
120' 0" || 53 lb (+26 pts)
This was an overhead kettlebell walk. That's not an option so this was the closest thing.
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Old 07-17-2012, 07:27 PM   #1038
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Old 07-17-2012, 08:02 PM   #1039
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Where the hell...
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Old 07-19-2012, 06:47 PM   #1040
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Barbell Bench Press:
45 lb x 20 reps (+47 pts)
115 lb x 8 reps (+65 pts)
140 lb x 5 reps (+68 pts)
165 lb x 3 reps (+64 pts)
187.5 lb x 5 reps (+94 pts)
187.5 lb x 5 reps (+94 pts)
187.5 lb x 5 reps (+94 pts)
I needed help on the last 2 reps of the last set. I will repeat this weight next week.

Power Clean:
95 lb x 8 reps (+43 pts)
135 lb x 7 reps (+54 pts)
155 lb x 3 reps (+45 pts)
155 lb x 3 reps (+45 pts)
155 lb x 3 reps (+45 pts)
155 lb x 3 reps (+45 pts)
155 lb x 3 reps (+45 pts)
I tried working on not jumping back. I got better on the last round.

Handstand Push-Up:
5 reps (+30 pts)
5 reps (+30 pts)
5 reps (+30 pts)
5 reps (+30 pts)
5 reps (+30 pts)
Wod-5 hspu's, 6 pull ups, run 200m. I had to break all the hspu sets except one. I'm getting better at them.

Pull-Up:
6 reps (+29 pts)
6 reps (+29 pts)
6 reps (+29 pts)
6 reps (+29 pts)
6 reps (+29 pts)
Got all 6 pretty easily. That's a good sign.

Running (treadmill):
200 m (+5 pts)
200 m (+5 pts)
200 m (+5 pts)
200 m (+5 pts)
400 m (+10 pts)
did 400 on the last set just to get a mile

Weighted Wide Arm Push-Up:
25 lb x 15 reps (+39 pts)
just wanted to try weight push ups. I liked these a lot

Bench Dip (Seated Dip):
15 reps (+20 pts)
15 reps (+20 pts)

Burpee:
10 reps (+22 pts)
9 reps (+20 pts)
8 reps (+18 pts)
7 reps (+15 pts)
6 reps (+13 pts)
5 reps (+11 pts)
4 reps (+9 pts)
3 reps (+6 pts)
2 reps (+5 pts)
1 reps (+5 pts)
10,9,8,7,6,5,4,3,2,1, reps with about 30-60seconds rest between rounds.
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