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TRAINING LOG: Kilted Dragon |
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Duncan McCallum 
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Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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 Posted: 1/29/15 at 11:54am |
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Glad you're back.
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The man in the arena.
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Wes Kiser
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Joined: 11/05/08 Location: United States Status: Offline Points: 358 |
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Posted: 1/30/15 at 8:45pm |
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Kettle Bell Weight for Distance drills.
32kg x 10 very slow working on waiting. 24kg x 10 technique work hitting multiple positions. 16kg x 10 speed work trying to accelerate at proper points. Snatch Work = Snatch Dead + Hang Snatch + Snatch 135, 155, 175, 195, 210, 225 OH Squats 225x3x5 Back Squat ROM work 225x3x5
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Alright, let's do this.
Huckleberrybeardcompany.com Crossfittrainingvalley.com www.kaijax.com www.kiltedfreek.weebly.com |
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Wes Kiser
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Joined: 11/05/08 Location: United States Status: Offline Points: 358 |
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Posted: 2/02/15 at 8:10am |
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1/31/15
I got invited to go up to Crossfit Greensboro to do some training. It was fun. It was also primarily for my wife but still got some work done. Every 2 minutes 15 thrusters and 10-15 pull ups for 10 minutes. Then 10 minutes of 10 burpees, 15 snatches at 95lbs, and 30 double unders. It was good cardio work.
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Alright, let's do this.
Huckleberrybeardcompany.com Crossfittrainingvalley.com www.kaijax.com www.kiltedfreek.weebly.com |
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Wes Kiser
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Joined: 11/05/08 Location: United States Status: Offline Points: 358 |
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Posted: 2/03/15 at 1:32pm |
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2/2/15
Snatch + OH Squats, 1+2x3 60kg, 70kg, 75kg, 80kg, 85kg Sled Pushes x 5 15, 12, 9, 6, 3 Pushups + Pullups
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Alright, let's do this.
Huckleberrybeardcompany.com Crossfittrainingvalley.com www.kaijax.com www.kiltedfreek.weebly.com |
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Wes Kiser
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Joined: 11/05/08 Location: United States Status: Offline Points: 358 |
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Posted: 2/05/15 at 6:56am |
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2/5/15
Clean + Push Jerk + Jerk 70kg, 80kg, 90kg, 100kg, 110kg, 120kg, 130kg, 140kg Cleans 150kg, 160kg After 140kg I couldn't lock out the jerks so I did single cleans until time ran out. 2:00 minutes max sit ups. 2:00 minutes max lunges. For the most part everything felt pretty good. Had some trouble hitting good positions on some of the cleans. Lost one out front then hit it again no problem.
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Alright, let's do this.
Huckleberrybeardcompany.com Crossfittrainingvalley.com www.kaijax.com www.kiltedfreek.weebly.com |
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Wes Kiser
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Joined: 11/05/08 Location: United States Status: Offline Points: 358 |
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Posted: 2/06/15 at 10:37am |
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2/5/15
HWFD work Singles x 5-10 Firsts x 5-10 Twos x 5-10 Not to bad it was pretty good worked on hitting positions and getting the timing right. |
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Alright, let's do this.
Huckleberrybeardcompany.com Crossfittrainingvalley.com www.kaijax.com www.kiltedfreek.weebly.com |
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Wes Kiser
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Joined: 11/05/08 Location: United States Status: Offline Points: 358 |
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Posted: 2/09/15 at 8:03am |
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2/7/15
Stone 10 powers 10 halves 10 fulls Went pretty well best around 53' LWFD 10 Singles 10 Doubles Best around 78' Wob 10 pulls 2/9/15 Clean + Jerk 5x2+1 at 100kg Clean Pulls 3x3 at 150kg Squats 3x5 at 360lbs 5 minutes of 5 burpees, 10 mtn climbers and 5 kb swings. 5 minutes of 2 situps + 2 pushups going up by 2s each time.
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Alright, let's do this.
Huckleberrybeardcompany.com Crossfittrainingvalley.com www.kaijax.com www.kiltedfreek.weebly.com |
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Wes Kiser
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Joined: 11/05/08 Location: United States Status: Offline Points: 358 |
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Posted: 2/10/15 at 12:59pm |
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2/10/15
Snatches 5x2x90kg nice and easy hitting positions. Snatch Pulls 3x3x120kg Front Squat 3x3x315lbs 15 minutes 100 Jump ropes 4 Ali Shuffles in the ladder. 10 lunges repeat. Overall the workout felt pretty good. Everything went real easy probably should have went a little heavier. Anyway it was a good workout.
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Alright, let's do this.
Huckleberrybeardcompany.com Crossfittrainingvalley.com www.kaijax.com www.kiltedfreek.weebly.com |
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Wes Kiser
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Joined: 11/05/08 Location: United States Status: Offline Points: 358 |
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Posted: 2/12/15 at 8:54pm |
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2/11/15
Power Snatch 5x2@110kg Power Clean & Jerk 5x2 (2+1) @120kg OH Squat 3x3 @ 225# 5 minutes burpee pullups |
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Alright, let's do this.
Huckleberrybeardcompany.com Crossfittrainingvalley.com www.kaijax.com www.kiltedfreek.weebly.com |
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Wes Kiser
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Joined: 11/05/08 Location: United States Status: Offline Points: 358 |
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Posted: 2/13/15 at 1:45pm |
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2/13/15
Snatches 3x1 120kg Clean and Jerk 3x1 150kg Front Squat 3x1 405#
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Alright, let's do this.
Huckleberrybeardcompany.com Crossfittrainingvalley.com www.kaijax.com www.kiltedfreek.weebly.com |
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Wes Kiser
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Joined: 11/05/08 Location: United States Status: Offline Points: 358 |
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Posted: 2/20/15 at 7:14am |
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Gym got a little wonky this week.
2/19/15 Power Snatches 5x3 light Power Clean + Power Jerk 5x3 (1+1) light OH Squats 5x3 also light
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Alright, let's do this.
Huckleberrybeardcompany.com Crossfittrainingvalley.com www.kaijax.com www.kiltedfreek.weebly.com |
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Wes Kiser
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Joined: 11/05/08 Location: United States Status: Offline Points: 358 |
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Posted: 2/20/15 at 2:16pm |
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2/20/15
Snatches 6x1 185lb Clean + Jerks 6x1 275lb Front Squats 3x1 |
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Alright, let's do this.
Huckleberrybeardcompany.com Crossfittrainingvalley.com www.kaijax.com www.kiltedfreek.weebly.com |
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Wes Kiser
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Joined: 11/05/08 Location: United States Status: Offline Points: 358 |
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Posted: 2/23/15 at 8:41am |
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2/23/15
Daughter was coughing all night and kept me awake. So I road about 4 miles on a bike and called it done. Completely exhausted. PM. Naps for time.
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Alright, let's do this.
Huckleberrybeardcompany.com Crossfittrainingvalley.com www.kaijax.com www.kiltedfreek.weebly.com |
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Wes Kiser
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Joined: 11/05/08 Location: United States Status: Offline Points: 358 |
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Posted: 3/02/15 at 7:29am |
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Been doing a little work over these last few days. Been snowed in a little.
2/26/15 HWFD Drills 10 Singles 10 Doubles 10 Triples Hammer Drills 3x20 yard walk and wraps each side 5x10 wraps each side working on hips. 3/2/15 Clean + Jerk 5x1 140, 140, 145, 150, 150 Clean Pulls 3x2 170 Squats 5x2 405lbs |
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Alright, let's do this.
Huckleberrybeardcompany.com Crossfittrainingvalley.com www.kaijax.com www.kiltedfreek.weebly.com |
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Wes Kiser
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Joined: 11/05/08 Location: United States Status: Offline Points: 358 |
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Posted: 3/06/15 at 9:21am |
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My daughter is sick and been waking up at night so my morning workouts have been bleh.
I have been doing a lot of mobility work for the past few days to help with some knee issues. It seems to be getting a little better, it is just strained from a lot of use. |
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Alright, let's do this.
Huckleberrybeardcompany.com Crossfittrainingvalley.com www.kaijax.com www.kiltedfreek.weebly.com |
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Wes Kiser
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Joined: 11/05/08 Location: United States Status: Offline Points: 358 |
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Posted: 3/10/15 at 9:29am |
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Been maxing this week to get numbers for the next cycle of lifts. Since I have fallen off in the weight room aspect I have definitely lost a considerable amount of strength. These are all done at 5:00am I like to think that makes a difference.
Clean = 150kg Press = 225lb Snatch = 100kg Squat = 455lb These are what I got so far. More later this week. Then on to the next cycle of lifting.
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Alright, let's do this.
Huckleberrybeardcompany.com Crossfittrainingvalley.com www.kaijax.com www.kiltedfreek.weebly.com |
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Wes Kiser
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Joined: 11/05/08 Location: United States Status: Offline Points: 358 |
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Posted: 3/13/15 at 12:09pm |
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Last two maxes.
Deads = 500lb Jerk = 315lb These numbers are not exactly where I would like them to be. I have had a terrible off season because I was lazy and didn't put in the work and that is pretty much the whole reason.
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Alright, let's do this.
Huckleberrybeardcompany.com Crossfittrainingvalley.com www.kaijax.com www.kiltedfreek.weebly.com |
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Wes Kiser
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Joined: 11/05/08 Location: United States Status: Offline Points: 358 |
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Posted: 3/17/15 at 12:11pm |
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3/17/15
Warm up EMOM for 7 minutes Hang snatch + snatch 60kg, 64kg, 68kg, 70kg, 74kg, 78kg, 80kg EMOM for 7 minutes Squat with 2 sec pause 225, 230, 235, 240, 245, 250, 255 10 Minutes Single Arm KB snatch 5 each arm. 5 Burpees 5 Pull ups
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Alright, let's do this.
Huckleberrybeardcompany.com Crossfittrainingvalley.com www.kaijax.com www.kiltedfreek.weebly.com |
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Wes Kiser
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Joined: 11/05/08 Location: United States Status: Offline Points: 358 |
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Posted: 3/24/15 at 9:30am |
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3/23/15
EMOM 5 minutes 3 snatch pulls 60kg EMOM 5 minutes hang snatch + Snatch 70kg, 74kg, 78kg, 80kg, 82kg EMOM 7 minutes squats x 2 300lb, 315lb, 325lb, 335lb, 345lb, 355lb, 365lb 5 Minutes Jump rope and pull ups while one partner does 20 jumps the other does pull ups. 5 Minutes Plank and Push ups while one partner does pushups 5, 10, 15, ... the other holds the plank position. 3/24/15 EMOM 7 Minutes Power Clean + Clean + Jerk 100kg, 103kg, 107kg, 110kg, 112kg, 116kg, 120kg EMOM 3 minutes Shoulder press x 5 165lb 10 minutes Ali shuffle on ladder 5 Burpees 10 Sit ups 10 lateral box jumps
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Alright, let's do this.
Huckleberrybeardcompany.com Crossfittrainingvalley.com www.kaijax.com www.kiltedfreek.weebly.com |
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Wes Kiser
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Joined: 11/05/08 Location: United States Status: Offline Points: 358 |
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Posted: 3/31/15 at 9:47am |
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3/28/15
Threw a demo at the Cape Fear Highland Games which was a lot of fun. The weather was a little of an issue. It was really wet and the ground was all mud. Open Stone 47 with no acceleration it was like ice skating. HWFD 34 see above LWFD 77 same deal Hammer 89 with a wet handle so i had to slow way down just to keep it in my hands No caber didn't really see the point it was a real small stick. Sheaf a couple pulls at 39 with a 16 hit the bar twice. Wob 16 took some shots at 17 but was kind of out of it. It is hard to push your self when you know a game doesn't count for anything but considering the conditions and the situation i am very happy with where i was. i am looking forward to seeing how I do on a good weather day. 3/31/15 3 position cleans 5 sets 1:00 rest 90kg, 94kg, 98kg, 100kg, 105kg Press+ PPress + Jerk 5 sets 1:00 rest 165, 175, 185, 195, 205 5:00 Pushups / Jumprope 2:00 max jumping pullups on a 9ft bar
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Alright, let's do this.
Huckleberrybeardcompany.com Crossfittrainingvalley.com www.kaijax.com www.kiltedfreek.weebly.com |
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Wes Kiser
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Joined: 11/05/08 Location: United States Status: Offline Points: 358 |
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Posted: 10/13/15 at 8:18am |
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Haven't posted in a while and can rarely keep a post going but since I am on here what the heck.
AM Cleans 1x5@82kg, 1x5@100kg, 2x3@115kg 3 pos. cleans 3x1@115kg Clean Pulls 3x3@165kg
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Alright, let's do this.
Huckleberrybeardcompany.com Crossfittrainingvalley.com www.kaijax.com www.kiltedfreek.weebly.com |
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Wes Kiser
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Joined: 11/05/08 Location: United States Status: Offline Points: 358 |
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Posted: 10/20/15 at 8:08am |
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10/19/2015
PM 100 Jump Rope + 5 Burpees for 10 rounds .5 mile run 10/20/2015 AM Cleans 1x5@80kg, 5x5@100kg Clean Pulls 3x3@180kg
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Alright, let's do this.
Huckleberrybeardcompany.com Crossfittrainingvalley.com www.kaijax.com www.kiltedfreek.weebly.com |
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Wes Kiser
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Posted: 10/20/15 at 8:12am |
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Stone Mountain Highland Games = 2nd
28lb open stone = 33' + HWFD = 42'+ LWFD = 84'+ HH = 101'+ Caber = Crap Sheaf = 28' WOB = 16'
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Alright, let's do this.
Huckleberrybeardcompany.com Crossfittrainingvalley.com www.kaijax.com www.kiltedfreek.weebly.com |
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Wes Kiser
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Posted: 10/21/15 at 7:41am |
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10/20/15
PM Mile Run ABS
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Alright, let's do this.
Huckleberrybeardcompany.com Crossfittrainingvalley.com www.kaijax.com www.kiltedfreek.weebly.com |
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TheJeff696
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Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Posted: 10/21/15 at 6:28pm |
This post makes me sad. Where's the karaoke?
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Wes Kiser
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Posted: 10/22/15 at 9:30am |
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10/22/2015
AM Extended Warm up Preparing for Richmond Jeff don't worry I sing while I run.
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Alright, let's do this.
Huckleberrybeardcompany.com Crossfittrainingvalley.com www.kaijax.com www.kiltedfreek.weebly.com |
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Wes Kiser
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Posted: 10/26/15 at 9:42am |
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Richmond went pretty well.
OS = 53' + HWFD = 42'+ LWFD = 78' + HH = 94' + not good Caber = Crap Sheaf = 30' figured a few things out. Higher is coming. WOB = 16' standing is easier than spinning also 17' is very doable. Offseason Day 1
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Alright, let's do this.
Huckleberrybeardcompany.com Crossfittrainingvalley.com www.kaijax.com www.kiltedfreek.weebly.com |
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Duncan McCallum
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Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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Posted: 10/26/15 at 10:19am |
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Was great to see you again, Captain.
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The man in the arena.
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Posted: 10/27/15 at 11:53am |
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Congrats on the PRs this past weekend man!
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Wes Kiser
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Posted: 10/30/15 at 6:10am |
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Thanks guys it was good seeing you too Duncan.
10/26/15 Pm 100 Jump Rope 5 Burpees, 10 rounds. 10/27/15 AM. Working to a heavy triple on cleans. 70kg, 90kg, 120kg, 125kg, 130kg, 140kg, 3x1@160kg Clean Pulls 3x5@180kg Pushups PM 400m run 5 burpees for 5 rounds. 10/28/15 PM Mile run 10/29/15 AM Squats 1x10@330lb, 1x8@385lb, 1x6@410lb, 1x4@440lb Front Squats 1x5@275, 3x5@335 PM 1.5 Miles |
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Alright, let's do this.
Huckleberrybeardcompany.com Crossfittrainingvalley.com www.kaijax.com www.kiltedfreek.weebly.com |
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Wes Kiser wrote: