Back squat 5-3-3-3-1-1-1-1-1-1
165lbs-185-205-210-225-235-235-235-235 <-- a new PR (previous - 210)
12.12.2007
Back Squat
"Angie"
100 pullups
100 pushups
100 squats
100 situps in order (no splitting up reps; you don't move on to next exercise until you complete the 100 reps) for fastest time
John
32:00
Adam
35:00
Max Reps Bench/Pullups
5 rounds of max reps body weight bench press and max reps pullups
John
Bench/Pullups - 33/59 (PR - 34/60 CRAP! Just missed it)
11/13
6/13
6/12
6/10
4/11
Adam
Bench/Pullups - 44/55 (NEW PR! Previous - 43/52)
11/13
9/11
9/12
8/9
7/10
11.29.2007
"Helen"
Three rounds for time:
Run 400 meters
50 pound dumbbell swings x 21
12 Pull-ups
sub'd rowing (for 2:15) for run
16:15
11.27.2007
11.26.2007
"Fran"
21-15-9 reps for time of:
95lb Thrusters
Pullups
John: 9:00
Adam: 11:00 (sub'd 65lb)
Russo: 9:30 (sub'd 65lb)
11.10.2007
Row/Jump Rope
Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders
Sub'd 2 x single-unders for doubles
Time: 16:40
"Cindy"
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
John: 15
Adam: 13
Russo: 13
Rob: 10
NICE!
11.08.2007
CrossFit Total!!
1 rep max for Squat, Military Press, and Deadlift. Add each for CF Total score.
Squat - 210
Press - 155
Dead - 255 = 620!
Increasing quite a bit:
6/07 - 515lbs
7/07 - 530
9/07 - 595
11/07 - 620
11.07.2007
"Nicole"
As many rounds as possible in 20 minutes of:
- Run 400 meters
- Max rep Pull-ups
John: /10/12/14/12/8 - 5 rounds
Russo: /8/9/9/10/7 - 5 rounds
Adam: /10/13/12/10/ - 4 rounds + 400m run
11.05.2007
11.04.2007
400m lunges
Walking lunges for 400 meters
OUCH!
Also scored a Concept2 Model D for cheap this weekend.. That'll have me all set for the winter!
11.01.2007
"Diane"
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Scaled down to 185lb DL, the rest as rx'd
Russo: 155lb DL, the rest as rx'd
No time recorded, spent time trying/getting used to handstand pushups
10.30.2007
"Michael"
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
34 minutes
Adam: 35 minutes
Russo: 36 minutes
10.29.2007
Pullups per minute
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.
11 rounds/minutes plus 7
Adam: 10 rounds
Russo: 7 rounds (not bad for new CF'er!)
10.24.2007
"Tabata Something Else"
Complete 32 rounds of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Pullups - 53
Pushups - 60
Situps - 119
Squats - 111
"Fran"
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
12:30 (slooooow)
10.16.2007
"Helen"
3 rounds for time of:
400m run
50lb dumbbell swings
12 Pullups
17:15
Improvement from last time where I did only completed two rounds in 14:00
10.15.2007
"Murph"
Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run another mile
1:04 <-- ok time I suppose. It's an improvement from last time where I didn't even finish the last mile run and my time was :57
Until next time!
10.11.2007
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
ScaledDL: 110
BP: 160
CL: 125
10.09.2007
9.14.2007
9.09.2007
"Helen"
3 rounds for time:
400m run
21 55lb dumbbell swings
12 pullups
*400m run
21 50lb db swings
12 pullups
x2
14:12
9.07.2007
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