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The November Painstorm
500m row/500m run
5 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ] i.e. Barbell Bear Complex
400m row/400m run
4 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]
300m row/300m run
3 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]
200m row/200m run
2 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]
100m row/100m run
1 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]
Weight RX'd at 42.5kgs.
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Painstorm Nov 2009 Courtesy of Neil and Big Ron at CrossFit Scotland
#1
Chet 
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Posted 01 November 2009 - 09:22 AM
Member of Team BodiTronics: Sponsored By BodiTronics and BodiPro
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MultiQuote
#2
Chet
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Posted 01 November 2009 - 09:22 AM
And here it is Marcus... 
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#4
marcus clarke
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Posted 01 November 2009 - 09:55 AM
Chet, on Nov 1 2009, 11:22 AM, said:
And here it is Marcus...
Is that it. looks easy !!!!!!!
cheers guys
#5
FK Pimp
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Posted 01 November 2009 - 10:33 AM
Is it a row then a run or either or?
"Pain is weakness leaving the body"
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You値l pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You値l pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
#6
Chet
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Posted 01 November 2009 - 11:23 AM
I'm figuring it is either a row or a run mate.
Member of Team BodiTronics: Sponsored By BodiTronics and BodiPro
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#7
marcus clarke
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Posted 01 November 2009 - 12:53 PM
Chet, on Nov 1 2009, 12:23 PM, said:
I'm figuring it is either a row or a run mate.
why not do both !!!!!
where's the FUBAR workout, might want to do both in one day !!!!!!!
#8
Chet
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Posted 01 November 2009 - 01:28 PM
marcus clarke, on Nov 1 2009, 12:53 PM, said:
where's the FUBAR workout, might want to do both in one day !!!!!!!
I know that Mark is away this weekend - I'm sure it will be up very shortly
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#9
FK Pimp
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Posted 03 November 2009 - 05:58 PM
42mins
suckfest!!!!
suckfest!!!!
"Pain is weakness leaving the body"
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You値l pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You値l pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
#10
marcus clarke
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- Interests:Everything Crossfit, general strength training.
Posted 03 November 2009 - 07:20 PM
FK Pimp, on Nov 3 2009, 07:58 PM, said:
42mins
suckfest!!!!
suckfest!!!!
nice mate, was it easy !!!!
gonna do this on next CF day off
#11
FK Pimp
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Posted 03 November 2009 - 09:40 PM
Eh, no!
First time I'd done the bear complex.
First time I'd done the bear complex.
"Pain is weakness leaving the body"
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You値l pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You値l pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
#12
marcus clarke
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- Interests:Everything Crossfit, general strength training.
Posted 04 November 2009 - 05:52 PM
those bear things suck, a light weight but it was killing me.
Hardest part for me was the transfer from front Squat to Push Press, Had to put the bar down to reset in push press position.
As Rx (did rowing, no runing) 44:58
Thought i would have been quicker, must have been a bit creamed from the Crossfit Total 10 mins before.
My mate (an officer, 22 years old) just started doing CF with me now, I gave him less weight (about 30 kgs) and only 3 reps per exercise. He made it to 3 rounds of the first bear complex then sacked it.
Made me realise that you dont quite know how functionally fit you are until you go up against someone who is fit but yet has not done this type of training.
Hardest part for me was the transfer from front Squat to Push Press, Had to put the bar down to reset in push press position.
As Rx (did rowing, no runing) 44:58
Thought i would have been quicker, must have been a bit creamed from the Crossfit Total 10 mins before.
My mate (an officer, 22 years old) just started doing CF with me now, I gave him less weight (about 30 kgs) and only 3 reps per exercise. He made it to 3 rounds of the first bear complex then sacked it.
Made me realise that you dont quite know how functionally fit you are until you go up against someone who is fit but yet has not done this type of training.
#13
FK Pimp
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Posted 04 November 2009 - 06:59 PM
good going bud
especially after the CFT !!!
I had the same problem from 3 onwards - had to rack after the FS's - think it was largely down to breathing as I was ok with breathing on the HSC's but gassed on the FS's.
especially after the CFT !!!
I had the same problem from 3 onwards - had to rack after the FS's - think it was largely down to breathing as I was ok with breathing on the HSC's but gassed on the FS's.
"Pain is weakness leaving the body"
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You値l pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You値l pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
#14
FK Pimp
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Posted 11 November 2009 - 04:32 PM
some impressive times on the CF board - kempie was 23.45!!!!!!!!!!!!!!!!
here - http://www.board.cro...ead.php?t=52572
here - http://www.board.cro...ead.php?t=52572
"Pain is weakness leaving the body"
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You値l pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You値l pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
#15
Mark
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Posted 12 November 2009 - 06:23 PM
I did this yesterday... but in my typical idiotic fashion I did it Bootneck styleeeeee.... I ran and rowed........ Time: 37.48
"The idiots are self regarding consumer slaves oblivious to the paradox of their uniform individuality. They sculpt their hair to casual perfection, they wear their waistbands below their balls. They babble into hand-held twit machines about that cool e-mail of the woman being bummed by a wolf. Their cool friend made it. He's an idiot too. Welcome to the age of stupidity, hail the rise of the idiots!"
Charlie Brooker & Chris Morris.
"Don't get hung up on the stopwatch or times, or even weight lifted, think about technique, technique, technique and listening to your body. You will not perform better every session and that is set in stone. Test your self every month keep a written journal not just a forum, a place where you can keep personal notes that you can read to motivate yourself. Don't compare yourself to others when you are working out and likewise do not think that you are already fit as fcuk!!! As someone will always be in front and behind you, ultimate confidence in your abilities yes, but arrogance no, there is a fine line.
But most of all do the things you hate above the things you like or are good at, this will make you a better athlete. Save the things you like for recreational sessions. But ultimately enjoy it, even when you hate it! And finally remember the mind will always give in before the body!"
Here endeth the lesson.
Mark
Coach 'The Box'
The Box training Blog.
The Box mail.
FUBAR
Charlie Brooker & Chris Morris.
"Don't get hung up on the stopwatch or times, or even weight lifted, think about technique, technique, technique and listening to your body. You will not perform better every session and that is set in stone. Test your self every month keep a written journal not just a forum, a place where you can keep personal notes that you can read to motivate yourself. Don't compare yourself to others when you are working out and likewise do not think that you are already fit as fcuk!!! As someone will always be in front and behind you, ultimate confidence in your abilities yes, but arrogance no, there is a fine line.
But most of all do the things you hate above the things you like or are good at, this will make you a better athlete. Save the things you like for recreational sessions. But ultimately enjoy it, even when you hate it! And finally remember the mind will always give in before the body!"
Here endeth the lesson.
Mark
Coach 'The Box'
The Box training Blog.
The Box mail.
FUBAR
#16
FK Pimp
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Posted 12 November 2009 - 10:16 PM
[shaking head in disbelief but realising I need to stop being a woose smiley]
nice time mark
nice time mark
"Pain is weakness leaving the body"
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You値l pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You値l pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
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