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Irving Der
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Irving Der

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Harsh WOD today...07012014
I made a facebook post and I am going to start this blog with it... WHAT SEEMS EASY AT FIRST NEVER IS.... Ugh...read it and weep. WARM UP 400m Run 3 RFT 10 x Med Ball Squats @ 16# 10 x Russian Twist w/ Med Ball 10 x Scorpions...
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Irving Der

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Squats and Deads
Wanted to work on heavy weights today. Heavy backsquat and heavy deadlift. PR day all around!!! Here is how it went down. Burgener Warm Up Empty 45# bar x 5 BACK SQUAT Air squat x 20 (2) 135# x 10 (2) 165# x 3 185# x 3 22...
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another WOD Done!
Tonight was another one of those good nights...I finished the WOD under the time cap. I am patting myself on the back right now. WARM UP 3 rounds 10 x squat jumps 10 x C&D 100m Run Mobility Shoulders and Ankles SKILL Tabata T...
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Sunday Funday
Sunday Funday Open Box! Here is what me and a few of us did. OHS -  Over Head Squat Practice 5 x 5 @ 65# Cleans 10 x 2 *using a moderate weight I used 95# Deadlifts 10 min to work to a 2RM then take 60% of that weig...
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Irving Der

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Happy Friday WOD
Today our office let out early so I was soo happy to get home in time to take the 430PM class. Here is what we did: WARM UP 2 Rounds of: Wall Squats Russian Twists w/ Med Ball @ 20# 100m Run w/ Med Ball @ 20# Stretching SKI...
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Irving Der

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Saturday's Workout
WARM UP *before class - 4 x Burgener Warmup w/ Empty Bar 45# 400m Run 3 x 10 Goblet squats = 35# KB Sit Ups Scorpions 100m Run Partner Stretches SKILL 1 rep max Clean and Jerk 155# *I can jerk a touch over 200lbs.  But cl...
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Saturday fun...
Happy Saturday! The morning started cloudy but the 10AM class rocked. We had a nice FULL class and just not full of bodies. We had a united front of members all on the same page. I swear class gets so much better when the ene...
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Murph WOD
Happy Memorial Day! Today like boxes/gyms/garages etc many athletes are doing what is known as a HERO WOD.  These ar workouts names after and for servicemen that died in the field.  It is a memorial workout for that individua...
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Saturday Workout!
Saturday morning fun! WARM UP Tabata - Push Up, Sit Up, Squat, Squat Hold, Lunges, Jumping Jacks Team "football" game - this was actually pretty fun.  My team LOST...so we had to 40 burpees. I only did 30...*confession!* Stre...
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Saturday hurt
Ugh...SORE...and TIRED. But I did it. Warm up PRE WOD I jumped on the Concept2. 1000K then I raised the front of the erg to work the hamstrings. 1000K front raised about 2'-3' WARM UP 400m Run Tabata Dodge Ball 10 secs - cycl...
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Just another WOD
Another day...another WOD! WARM UP 400m Run 2 rounds of: 10 x push ups 10 x sit ups 10 x squats Stretching SKILL Banded Sprints 5 x 15' WOD 5 RFT 20 x Push Press 20 x Sit Ups Rx @ 95# I finished at 14:41 Hoping to go to tomor...
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In his circles
116 people
Have him in circles
129 people
Serena Ehrlich's profile photo
Kristine Smith's profile photo
Chris Scaglione's profile photo
Kevin Carney's profile photo
Alexis Ruff's profile photo
Carolyn McDonald's profile photo
Iman Criner's profile photo
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Google Currents
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Google Currents - free & fast magazine-like editions for your tablet & phone. Google Currents delivers beautiful magazine-like edit

Behind the Scenes with HGTV host Danielle Colding
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If you missed Saturday's episode of Shop This Room, not to worry! We caught up with HGTV Design Star winner and Shop This Room host, Daniell

You Can Have it All: Fitness Edition [NOOK Book]
www.barnesandnoble.com

Available in: NOOK Book (eBook). New York Fitness writer Nadia Murdock’s You Can Have It All series is perfect for women looking to make rea

A Weight Loss Story:Irving Der
www.examiner.com

Irving Der is an real life inspiration to anyone that faces the challenges of weight-loss and a lifestyle makeover. If you find yourself wan