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TOPIC:   CrossFit WOD for 19 Feb 09 


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BEKAH082
BEKAH082's Photo SparkPoints: (0)
Fitness Minutes: (1,934)
Posts: 1,214
2/20/09 11:21 A

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Hey guy, thanks for staying on us! I'm in upper body maintenance right now...pulling back on the upper body work and focusing more on my lower body right now.....Oh how I love my genetically pear-shaped body!!

__________________
~Rebekah~

SP CrossFit-Co-Team Leader
http://www.sparkpeople.com/myspark/gro
ups_individual.asp

www.CrossFit.com

Check out Karen's website if you want to change your body and your life at
http://www.fitnessbeginswithyou.com


 current weight: 126.0 
 
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CUJOJONES
CUJOJONES's Photo Posts: 1,772
2/20/09 3:31 A

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So let me get this right...I am the ONLY one who did pull ups?!!??

- Cujo

SP CrossFit Team Leader
http://www.sparkpeople.com/myspark/gro
ups_individual.asp

www.CrossFit.com

Get serious about building a better you!


 current weight: 202.0 
 
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WRITINMYSTORY
WRITINMYSTORY's Photo Posts: 641
2/19/09 11:15 P

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Hey Kristi! Welcome back to the boards--haven't "seen you" in awhile! Great job on the squats! Today was upper body day for me so I did arms, back and chest today.
Take Care!
Carmen



Quit making up excuses and "JUST DO IT"!


 Pounds lost: 16.8 
 
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BEKAH082
BEKAH082's Photo SparkPoints: (0)
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2/19/09 3:21 P

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Kristi-85# on the squats...whoo hooo! You are moving up in that weight...I'm glad you scaled down the weight for the additional ten.




__________________
~Rebekah~

SP CrossFit-Co-Team Leader
http://www.sparkpeople.com/myspark/gro
ups_individual.asp

www.CrossFit.com

Check out Karen's website if you want to change your body and your life at
http://www.fitnessbeginswithyou.com


 current weight: 126.0 
 
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125


JUSTKRISTI
JUSTKRISTI's Photo SparkPoints: (22,428)
Fitness Minutes: (27,072)
Posts: 2,199
2/19/09 2:53 P

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Legs and WOD from yesterday...DONE!
BEKAH-Funny you did stiff legged deadlifts! I get a Jillian Michaels daily newletter and that was her topic today so it was perfect with the squats!
Yesterday's WOD
45#, 65#, 75#, 80#, 80#, 85#, 85#
Also added 10 more at 65#
Stiff Legged BB Deadlifts, 1x15-65# and 2x15-70#

Wowzers...legs are feeling it!
I also did the SP Day 1 Bootcamp...it was a very mild 10 minute "workout."

"To Get Something You've Never Had You Must Do Something You've Never Done"

"Dead Last Finish is greater than Did Not Finish which greatly trumps Did Not Start."

Follow My Blog:
www.EveryONEfitnessandfood.com

Facebook:
Kristi Dilworth-Macek
Twitter:
twitter.com/justkristis www.everyonefitnessandfood.com/ twitter.com/#!/justkristis


 Pounds lost: 8.6 
 
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8.25
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BEKAH082
BEKAH082's Photo SparkPoints: (0)
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2/19/09 9:50 A

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Good...go get that muscle girl!

My WOD complete!

Lateral Lunge holding 10# DB in each hand, touch to floor - 3x15
Stiff Leg Deadlifts, 3x15-50#
Weighted Step Ups on bench w/ DB,2x15-15#, 1x15-17.5#
Hip Extensions, 3x15-60#
Stability Ball Crunches, 3x30

25 minutes on the treadmill

It felt GREAT to be back in the gym after 3 days off - classic case of overtraining is what I had. All better now and I won't be doing that anymore!

Edited by: BEKAH082 at: 2/19/2009 (15:21)
__________________
~Rebekah~

SP CrossFit-Co-Team Leader
http://www.sparkpeople.com/myspark/gro
ups_individual.asp

www.CrossFit.com

Check out Karen's website if you want to change your body and your life at
http://www.fitnessbeginswithyou.com


 current weight: 126.0 
 
141
137
133
129
125


JUSTKRISTI
JUSTKRISTI's Photo SparkPoints: (22,428)
Fitness Minutes: (27,072)
Posts: 2,199
2/19/09 9:44 A

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Yep! Thank you much. I'll tackle that tonight at the gym!
Legs today at home...arms tonight at the gym...Whew!

"To Get Something You've Never Had You Must Do Something You've Never Done"

"Dead Last Finish is greater than Did Not Finish which greatly trumps Did Not Start."

Follow My Blog:
www.EveryONEfitnessandfood.com

Facebook:
Kristi Dilworth-Macek
Twitter:
twitter.com/justkristis www.everyonefitnessandfood.com/ twitter.com/#!/justkristis


 Pounds lost: 8.6 
 
0
2.75
5.5
8.25
11


BEKAH082
BEKAH082's Photo SparkPoints: (0)
Fitness Minutes: (1,934)
Posts: 1,214
2/19/09 9:37 A

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Hey lady, you do 1 pull-up the first minute, rest until that minute is over, 2 pull-ups the second minute, rest until that minute is over, etc. until you can't do anymore pull-ups. Does that help?

__________________
~Rebekah~

SP CrossFit-Co-Team Leader
http://www.sparkpeople.com/myspark/gro
ups_individual.asp

www.CrossFit.com

Check out Karen's website if you want to change your body and your life at
http://www.fitnessbeginswithyou.com


 current weight: 126.0 
 
141
137
133
129
125


JUSTKRISTI
JUSTKRISTI's Photo SparkPoints: (22,428)
Fitness Minutes: (27,072)
Posts: 2,199
2/19/09 8:48 A

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Hey Bekah...How many minutes? or are we doing pull-ups til we can't do them anymore?
Can you give an example?
Thanks Chickie!

"To Get Something You've Never Had You Must Do Something You've Never Done"

"Dead Last Finish is greater than Did Not Finish which greatly trumps Did Not Start."

Follow My Blog:
www.EveryONEfitnessandfood.com

Facebook:
Kristi Dilworth-Macek
Twitter:
twitter.com/justkristis www.everyonefitnessandfood.com/ twitter.com/#!/justkristis


 Pounds lost: 8.6 
 
0
2.75
5.5
8.25
11


CUJOJONES
CUJOJONES's Photo Posts: 1,772
2/19/09 7:55 A

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Well this one has always been a favortite of mine!

Started out with a 1 hour Spinning class then got:
15 minutes and 10 pull ups in the 16th minute for a total of...131 pull ups. Not a bad day.

- Cujo

SP CrossFit Team Leader
http://www.sparkpeople.com/myspark/gro
ups_individual.asp

www.CrossFit.com

Get serious about building a better you!


 current weight: 202.0 
 
206
202
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190


BEKAH082
BEKAH082's Photo SparkPoints: (0)
Fitness Minutes: (1,934)
Posts: 1,214
2/18/09 5:58 P

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Putting on the hits, an oldie, but goodie is back, take a spin with this one team and watch those muscles grow and pop!

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.

Post number of minutes completed to comments.

If you have any question about how to do this, please ask!

Let's push ourselves into Thursday team! Who's with me??!!


Edited by: BEKAH082 at: 2/18/2009 (18:04)
__________________
~Rebekah~

SP CrossFit-Co-Team Leader
http://www.sparkpeople.com/myspark/gro
ups_individual.asp

www.CrossFit.com

Check out Karen's website if you want to change your body and your life at
http://www.fitnessbeginswithyou.com


 current weight: 126.0 
 
141
137
133
129
125


 
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