Workout Posts
Oct 29, 2009 - Jul 29, 2010
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Summary

Total: 88 posts during this time frame (169 total)

Rx'd: 85

Pukies: 0

Total Work: 5,109,575 ft*lbs

Avg Work: 58,063 ft*lbs

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Nancy

14 mins 16 secs (2 mins 59 secs) Happy_smiley_width_15
Cracked myself across the nose after the last rep. Nice little bleeding gash.
Average Power Output: ≈ 43.6 (ft*lbs)/sec (+7.5)
Work: ≈ 37,300 ft*lbs
Gym Rank (M): 1st | Site Rank (M): 240th
Sunday, March 14, 2010
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Overhead Squat 5-5-5

135 lbs, 155 lbs, and 175 lbs
Work: 8,453 ft*lbs
Gym Rank (M): 1st | Site Rank (M): 21st
Wednesday, March 10, 2010
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The Baseline

4 mins 9 secs (0 mins 30 secs) Sad_smiley_width_15
Slightly different sit-up standards, and did Butterfly Kips for Pull-ups.
Average Power Output: ≈ 215.9 (ft*lbs)/sec (+104.9)
Work: ≈ 53,758 ft*lbs (+29,455)
Gym Rank (M): 1st | Site Rank (M): 17th
Wednesday, March 10, 2010
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Clean and Jerks, Runs, Snatches (Joshua Refenes)

15 mins 42 secs
Average Power Output: ≈ 68.0 (ft*lbs)/sec
Work: ≈ 64,010 ft*lbs
Gym Rank (M): 1st | Site Rank (M): 1st
Saturday, March 6, 2010
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Wall Balls, Box Jump - 24 in.s, Pull-ups (Joshua Refenes)

5 mins 48 secs
This was a nice short metcon to do at the end of a skill-day.
Average Power Output: 177.3 (ft*lbs)/sec
Work: 61,707 ft*lbs
Gym Rank (M): 1st | Site Rank (M): 1st
Wednesday, March 3, 2010
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Crazy Sevens (Joshua Refenes)

8 mins 35 secs
Broke the 5th set during KB swings. Time would have been sub 8 minutes if done unbroken.
Average Power Output: ≈ 73.0 (ft*lbs)/sec
Work: ≈ 37,589 ft*lbs
Gym Rank (M): 1st | Site Rank (M): 1st
Tuesday, March 2, 2010
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Deadlift 15-12-9

275 lbs
Work: 15,075 ft*lbs
Gym Rank (M): 1st | Site Rank (M): 1st
Tuesday, March 2, 2010
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Deadlift 3-3-3

315 lbs, 405 lbs, and 425 lbs (20 lbs) Happy_smiley_width_15
Work: 9,148 ft*lbs (+1,342)
Gym Rank (M): 1st | Site Rank (M): 1st
Tuesday, March 2, 2010
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Push-ups, Sit-up - Standards, Air Squats (Joshua Refenes)

13.667 rounds
Average Power Output: ≈ 161.7 (ft*lbs)/sec
Work: ≈ 96,991 ft*lbs
Gym Rank (M): 1st | Site Rank (M): 1st
Monday, March 1, 2010
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Back Squat 3-3-3-3-3

275 lbs, 315 lbs, and 345 lbs
Work: 9,969 ft*lbs
Gym Rank (M): 1st | Site Rank (M): 45th
Monday, March 1, 2010
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