Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set
240,215
120,110
Burpee Challenge Day 39
20100227
Burpee Challenge Day 40
Workout Log for my progess toward elite fitness.
20100227
20100225
Deadlift Press Snatch Pull-ups
STRENGTH
Deadlift 1x5 mon wt, 1x5 90% 1st Set
Press 1x5 mon wt, 1x5 90% 1st Set
235,210
115,105
WOD
Three rounds, 15-9- 6 reps, for time of:
65 pound Squat snatch
Pull-ups
6:42
Burpee Challenge Day 38
Deadlift 1x5 mon wt, 1x5 90% 1st Set
Press 1x5 mon wt, 1x5 90% 1st Set
235,210
115,105
WOD
Three rounds, 15-9- 6 reps, for time of:
65 pound Squat snatch
Pull-ups
6:42
Burpee Challenge Day 38
20100224
20100223
Deadlift Press Get-up
STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set
240,215
120,110
WOD
AMRAP 10 Min
Get-ups
Alt arms
16Kg 23
Burpee Challenge Day 36
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set
240,215
120,110
WOD
AMRAP 10 Min
Get-ups
Alt arms
16Kg 23
Burpee Challenge Day 36
20100222
Deadlift Press KB Swing Dips
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set
235,210
115,105
5 Rounds
KB Swing x15
Dips x15
24K,Band Ring Dip 7:46
Burpee Challenge Day 35
Press 1x5 +5lb, 1x5 90% 1st Set
235,210
115,105
5 Rounds
KB Swing x15
Dips x15
24K,Band Ring Dip 7:46
Burpee Challenge Day 35
20100218
Deadlift, Press, karen
STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set
235,210
110,100
WOD
"Karen"
For time:
150 Wallball shots, 20 pound ball
compare to 20091223
12:30PR compared to 14:10 20091223 and previous pr of 12:45
Burpee Challenge Day 31
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set
235,210
110,100
WOD
"Karen"
For time:
150 Wallball shots, 20 pound ball
compare to 20091223
12:30PR compared to 14:10 20091223 and previous pr of 12:45
Burpee Challenge Day 31
20100216
Deadlift Press Grace
#Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set
230,205
105,95
WOD
"Grace"
Clean and Jerk 135 pounds, 30 reps
(95# PowerClean) 3:02
Burpee Challenge Day 29
Press 1x5 +5lb, 1x5 90% 1st Set
230,205
105,95
WOD
"Grace"
Clean and Jerk 135 pounds, 30 reps
(95# PowerClean) 3:02
Burpee Challenge Day 29
20100215
Deadlift, Press
STRENGTH
Deadlift 1x5 thr wt, 1x5 90% 1st Set
Press 1x5 thr wt, 1x5 90% 1st Set
225,195
100,90
Deadlift 1x5 thr wt, 1x5 90% 1st Set
Press 1x5 thr wt, 1x5 90% 1st Set
225,195
100,90
20100210
KB Swing, Sit-up, Back Ext, KTE
Five rounds for time of:
Kettlebell swings, 15 reps
15 GHD Sit-ups
15 Back Extensions
15 Knees to Elbows
16:04 1 Pood,Abmat
Burpee Challenge Day 23
Kettlebell swings, 15 reps
15 GHD Sit-ups
15 Back Extensions
15 Knees to Elbows
16:04 1 Pood,Abmat
Burpee Challenge Day 23
20100209
Deadlift,Press / Split Jerk Row Sit-up
STRENGTH
Deadlift 1x5 fri wt, 1x5 90% 1st Set
Press 1x5 fri wt, 1x5 90% 1st Set
215,185
90,80
WOD
AMRAP 7:00
DB Split Jerk 12 6/side
DB Renegade Row 12 6/side
DB Weighted Sit-up 12
3Rounds + 6 Jerks 25#
Burpee Challenge Day 22
Deadlift 1x5 fri wt, 1x5 90% 1st Set
Press 1x5 fri wt, 1x5 90% 1st Set
215,185
90,80
WOD
AMRAP 7:00
DB Split Jerk 12 6/side
DB Renegade Row 12 6/side
DB Weighted Sit-up 12
3Rounds + 6 Jerks 25#
Burpee Challenge Day 22
20100208
Deadlift,Press / Fran
STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set
220,195
95,85
WOD
"Fran"
3 rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups
(75#)9:10
Burpee Challenge Day 21
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set
220,195
95,85
WOD
"Fran"
3 rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups
(75#)9:10
Burpee Challenge Day 21
20100206
20100205
STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set
215,190
90,80
WOD
Start on Goal Line...
12 DB Thrusters
Run 20 yards and back
12 DB Swings
Run 20 yards and back
12 Push Ups
Run 20 yards and back
12 DB Swings
Run 20 yards and back
12 DB Thrusters
Run 20 yards and back
25#,3:25
Burpee Challenge Day 18
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set
215,190
90,80
WOD
Start on Goal Line...
12 DB Thrusters
Run 20 yards and back
12 DB Swings
Run 20 yards and back
12 Push Ups
Run 20 yards and back
12 DB Swings
Run 20 yards and back
12 DB Thrusters
Run 20 yards and back
25#,3:25
Burpee Challenge Day 18
20100204
Deadlift, Press/ Elizabeth Clean Dips
STRENGTH
Deadlift 1x5 mon wt, 1x5 90% 1st Set
Press 1x5 mon wt, 1x5 90% 1st Set
210,185
85,75
WOD
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
8:31(75#,band)
Burpee Challenge Day 17
Deadlift 1x5 mon wt, 1x5 90% 1st Set
Press 1x5 mon wt, 1x5 90% 1st Set
210,185
85,75
WOD
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
8:31(75#,band)
Burpee Challenge Day 17
20100203
Sit-up Push-up Push Press
WOD
Complete as many rounds in 20 minutes as you can of:
15 Sit-ups
12 Push-ups
95 pound Push-press, 9 reps
7 Rounds+3 Sit-ups
Burpee Challenge Day 15
Complete as many rounds in 20 minutes as you can of:
15 Sit-ups
12 Push-ups
95 pound Push-press, 9 reps
7 Rounds+3 Sit-ups
Burpee Challenge Day 15
20100202
Deadlift,Press / Snatch Box Jump Sit-up
STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set
215,185
90,80
WOD
7 Rounds
Hang power snatch 5 (loading 25% of bodyweight)
Box Jumps 7 (full hip and knee extension on the box)
ABMAT Sit up 9
8:51
Burpee Challenge Day 15
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set
215,185
90,80
WOD
7 Rounds
Hang power snatch 5 (loading 25% of bodyweight)
Box Jumps 7 (full hip and knee extension on the box)
ABMAT Sit up 9
8:51
Burpee Challenge Day 15
20100201
Deadlift, Press/ Pull-up Squat
STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set
205,185
85,80
WOD
4 rounds for time of:
15 Pull-ups
25 Squats
Compare to 20091214
11:00(blue band)
Burpee Challenge Day 14
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set
205,185
85,80
WOD
4 rounds for time of:
15 Pull-ups
25 Squats
Compare to 20091214
11:00(blue band)
Burpee Challenge Day 14
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2010
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February
(16)
- 20100226-27 Deadlift Press Burpees
- Deadlift Press Snatch Pull-ups
- Burpee
- Deadlift Press Get-up
- Deadlift Press KB Swing Dips
- Deadlift, Press, karen
- Deadlift Press Grace
- Deadlift, Press
- KB Swing, Sit-up, Back Ext, KTE
- Deadlift,Press / Split Jerk Row Sit-up
- Deadlift,Press / Fran
- 20100205
- Deadlift, Press/ Elizabeth Clean Dips
- Sit-up Push-up Push Press
- Deadlift,Press / Snatch Box Jump Sit-up
- Deadlift, Press/ Pull-up Squat
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February
(16)
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.