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Return of the Phlex

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Re: Return of the Phlex

Post by Dave on Thu Apr 04, 2013 11:41 pm

Yeah right Mike, Mr. "I live in paradise where it's always nice and warm". :jealous:

EDIT: Sorry, I forgot you used to live in Germany...


Last edited by Dave.cyco on Thu Apr 04, 2013 11:43 pm; edited 1 time in total (Reason for editing : Try living in Canada Mike, I dare ya! :P)
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Re: Return of the Phlex

Post by phlex on Tue Apr 09, 2013 5:13 pm

Tuesday april 9th 2013,

warm-up,
1 km run, 10 push-up, 10 squats.
20 minutes, max sets of: 10 burpees, 5 push-up.
7 rounds and 5 burpees.
1km run.
Done.
40 minutes flat, warm-up included.
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Re: Return of the Phlex

Post by phlex on Sun Apr 14, 2013 6:50 am

Saturday april 14th,

3.6km run, 20 minutes flat.
5 minutes rest.
4 times pull-up/push-up feet elevated.
16/20, 8/10, 8/10, 8/20.
5 minutes rest.
5 times 1 ring fly on knees.
2 minutes rest,
3 times 30 seconds hs back to wall.
2 minutes rest.
Run back home 1.7 km (uphill) 17 minutes.
Done.
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Re: Return of the Phlex

Post by Nathan on Sun Apr 14, 2013 6:51 am

Great work phlex!
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Re: Return of the Phlex

Post by phlex on Sat Apr 20, 2013 4:21 pm

Nathan wrote:Great work phlex!
Thanks.
Saturday april the 20th 2013,

warm-up,
Crossfit workout from thursday april 18th.
4 rounds of: 400 m - 50 bw squats.
21:14.
Wich is pathetic.
15 minutes rest.
5 rounds of 10 pull-up, 10 dips, 1 minute rest.
All sets unbroken but pull-up set 4 and 5 done 5+5 and 6+4. 30 seconds pause between half sets.
5 minutes pause.
4 times 30 sec handstand hold, 3 times back to wall, last stomach to wall.
Done.

Only downside, winter is back round here. 9 C° with a cold wet gale.
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Re: Return of the Phlex

Post by phlex on Sun May 05, 2013 7:06 pm

Saturday, may the 6th 2013,

2km run,
5 min. rest.
3 rounds of: 15 rings push-up feet elevated/inverted rows feet elevated.
3 minutes rest.
3 rounds of:30 squats/10 pull-up.
5 minutes rest.
some handstand work.
2 minutes rest
2km back home.
Done
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Re: Return of the Phlex

Post by itlives on Mon May 06, 2013 12:01 am

ummm..... it's Sunday..... :magnify: the 5th

You did get the year right, though :clappy:

Good workout no matter the date!
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Re: Return of the Phlex

Post by Dave on Mon May 06, 2013 12:06 am

Ummm... my guess he is posting today what he did yesterday.
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Re: Return of the Phlex

Post by itlives on Mon May 06, 2013 12:11 am

I though that at first but that would put the date off two days.

I was just being goofy :toothy:
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Re: Return of the Phlex

Post by itlives on Tue Jul 23, 2013 10:58 am

Hey Phlex!!!
You got a birthday coming up... You need to come back here and post up a GREAT B/day workout!

Hope you're ok.
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Re: Return of the Phlex

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