1122 As Rx'd
For time:
225 pound Deadlift, 15 reps
Rope climb, 5 ascents
225 pound Deadlift, 12 reps
Rope climb, 4 ascents
225 pound Deadlift, 9 reps
Rope climb, 3 ascents
225 pound Deadlift, 6 reps
Rope climb, 2 ascents
225 pound Deadlift, 3 reps
Rope climb, 1 ascent
Post time
I completed
90 pound Deadlift, 15 reps
Towel Pullups, 15 Reps Total Gym Level 8
90 pound Deadlift, 12 reps
Towel Pullups, 12 Reps Total Gym Level 8
90 pound Deadlift, 9 reps
Towel Pullups, 9 Reps Total Gym Level 6
90 pound Deadlift, 6 reps
Towel Pullups, 6 Reps Total Gym Level 6
90 pound Deadlift, 3 reps
Towel Pullups, 3 Reps Total Gym Level 6
11:56
I knew my grip was weak, but this was rediculously hard. I am embarrassed by my performance. It was probably a good thing I don't have more than 90 pounds, I almost couldn't complete the last 3 reps.
Workout Log for my progess toward elite fitness.
20061122
20061121
Helen
Completed 1120 from 1119
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
I substituted
Ride Stationary Bike 800 meters
45 pound Kettlebell X 21 swings
12 Pull-ups on Totalgym Level 10 + 20 pounds
14:35 Compared to 15:29 on 1009. I used both grips (facing forward and back) on pullups today, and helped with the time. Felt better too.
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
I substituted
Ride Stationary Bike 800 meters
45 pound Kettlebell X 21 swings
12 Pull-ups on Totalgym Level 10 + 20 pounds
14:35 Compared to 15:29 on 1009. I used both grips (facing forward and back) on pullups today, and helped with the time. Felt better too.
20061117
"Diane"
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
I completed
21-15-9 reps of:
90 pound Deadlift
Handstand push-ups on Total Gym Level 7
13:50
compared to 061026
15-12-9
90 pound Deadlift
Handstand Push-ups on Total gym Level 7
9:52
Had to break up the HSPU alot, but completed them and about 30 min later my shoulders are still on fire. I really need to start getting more weight so I can up the deadlift.
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
I completed
21-15-9 reps of:
90 pound Deadlift
Handstand push-ups on Total Gym Level 7
13:50
compared to 061026
15-12-9
90 pound Deadlift
Handstand Push-ups on Total gym Level 7
9:52
Had to break up the HSPU alot, but completed them and about 30 min later my shoulders are still on fire. I really need to start getting more weight so I can up the deadlift.
20061115
Cleans/HSPU
From 061111
As Rx'd
Seven rounds for time of:
135 pound Clean, 10 reps
Handstand Push-ups, 10 reps
Post time
I completed
Five rounds for time of:
70 pound Clean, 10 reps
Handstand Push-ups on Total Gym Level 7, 10 Reps
18:57
70 Pounds was a bit too much by Round 5, 65 pounds would have been a better choice.
As Rx'd
Seven rounds for time of:
135 pound Clean, 10 reps
Handstand Push-ups, 10 reps
Post time
I completed
Five rounds for time of:
70 pound Clean, 10 reps
Handstand Push-ups on Total Gym Level 7, 10 Reps
18:57
70 Pounds was a bit too much by Round 5, 65 pounds would have been a better choice.
20061114
061113-14: Thrusters/ Muscle-ups
061113
WoD as Rx'd Thrusters 3-2-2-2-1-1-1-1-1-1
I completed 50-60-70-80-90-90-90-90-90-90
061114
WoD as Rx'd
30 Muscle-ups for time
I completed 30 Muscle ups for time on Total Gym Level 10
4:31
I will add 20 pounds to the Total Gym next time.
WoD as Rx'd Thrusters 3-2-2-2-1-1-1-1-1-1
I completed 50-60-70-80-90-90-90-90-90-90
061114
WoD as Rx'd
30 Muscle-ups for time
I completed 30 Muscle ups for time on Total Gym Level 10
4:31
I will add 20 pounds to the Total Gym next time.
20061110
Tabata Squats
Last night did Tabata squats for the fun of it.
Scored
13,13,15,11,11,11,11,11 = 96/11
Compared to last time
16,15,14,13,13,10,12,10 = 103/10
Total number of Squat was 7 less, but last night scored higher because they are typically scored by the lowest number of Reps in any set.
Scored
13,13,15,11,11,11,11,11 = 96/11
Compared to last time
16,15,14,13,13,10,12,10 = 103/10
Total number of Squat was 7 less, but last night scored higher because they are typically scored by the lowest number of Reps in any set.
20061109
"Kelly" 061108
As Rx'd for 061101
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time
I completed
Three rounds for time of:
Run 400 meters
15 Box jump, 18 inch box
15 Wall ball shots, 15 pound ball
19:05
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time
I completed
Three rounds for time of:
Run 400 meters
15 Box jump, 18 inch box
15 Wall ball shots, 15 pound ball
19:05
20061107
Pullups/Squats
Today as Rx'd
Seven rounds for time of:
15 Pull-ups
25 Squats
Post time
I completed
Seven rounds for time of:
8 Pull-ups on Total Gym Level 10 + 20 pounds
15 Squats
13:20
Seven rounds for time of:
15 Pull-ups
25 Squats
Post time
I completed
Seven rounds for time of:
8 Pull-ups on Total Gym Level 10 + 20 pounds
15 Squats
13:20
20061106
Power Snatch/Run
As Rx'd from 061105
Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters
Post time
I completed
Five rounds for time of:
40 pound Power snatch, 10 reps
Stationary Bike 800 meters
16:41
I have trouble finding the right weights with the O-lifts. I seem to either have too light a weight or crappy form. I guess that just means I need to work on them more.
Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters
Post time
I completed
Five rounds for time of:
40 pound Power snatch, 10 reps
Stationary Bike 800 meters
16:41
I have trouble finding the right weights with the O-lifts. I seem to either have too light a weight or crappy form. I guess that just means I need to work on them more.
20061103
Muscleups/ Squats
As Rx'd
Three rounds for time of:
15 Muscle-ups
100 Squats
I did,
3 Rounds
8 muscle-ups (On Total Gym Level 10)
35 Squats
8:18
I Should have either done more muscle-ups or added weight, and I sould have done more in the neighborhood of 50 Squats.
Three rounds for time of:
15 Muscle-ups
100 Squats
I did,
3 Rounds
8 muscle-ups (On Total Gym Level 10)
35 Squats
8:18
I Should have either done more muscle-ups or added weight, and I sould have done more in the neighborhood of 50 Squats.
20061102
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About Me
- Jerimiah
- Jerimiah is a Physical Therapist Assistant and a Level 1 CrossFit Trainer. He has been active in sports and fitness since childhood. With his experience he has developed the philosophy that fitness is best attained through functional and natural movements. Some people just need to be reminded how to move. He coaches at CrossFit Tulsa for the 6:00 am class Monday thru Friday each week. Private sessions are also available with Jeirmiah or other CrossFit Tulsa trainers . Please call Jerimiah or stop by CrossFit Tulsa for schedule availability.