"Chelsea"
Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.
Modified to 3,6,9 did 17 Rounds + 5Rounds
Then tonight
Cinco de Mayo 5K run 29:18, PR for 5K is 27:57 around the neighborhood.
Workout Log for my progess toward elite fitness.
20100430
20100429
20100428
Push-up Sit-up Griff Pull-up Dip
STRENGTH
2Min Max Rep Push-up
2Min Max Rep Sit-up
34, 45
WOD
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
17:09
At Noon
EMOM
2 Pull-ups 2 Ring Dips (after 3rd minute 4 Band Assisted Ring Dips)
2Min Max Rep Push-up
2Min Max Rep Sit-up
34, 45
WOD
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
17:09
At Noon
EMOM
2 Pull-ups 2 Ring Dips (after 3rd minute 4 Band Assisted Ring Dips)
20100426
Diane and Nancy
20100426
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
(85#) 20:52 Heaviest I have ever done this WOD.
20100423
"Diane"
21-15-9
Deadlift 225 lbs
Handstand Push-ups
(185#,knees on box HSPU)4:11
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
(85#) 20:52 Heaviest I have ever done this WOD.
20100423
"Diane"
21-15-9
Deadlift 225 lbs
Handstand Push-ups
(185#,knees on box HSPU)4:11
20100421
DB Clean & Jerk KTE
AMRAP 15:00
8 Hang dumbbell clean & split jerk (Alternate splits right then left)
8 Knees to elbow (KTE)
6Rounds + 6 Cleans
8 Hang dumbbell clean & split jerk (Alternate splits right then left)
8 Knees to elbow (KTE)
6Rounds + 6 Cleans
20100420
20100419
HSPU Wallball Lunge MU
3 Sets Max Rep HSPU
2/3/2 all partial range
4 rounds for time of:
20 pound Wallball, 25 shots
Walking lunges, 100 feet
5 Muscle-ups
15:20 Didn't push hard enough on Wallball
2/3/2 all partial range
4 rounds for time of:
20 pound Wallball, 25 shots
Walking lunges, 100 feet
5 Muscle-ups
15:20 Didn't push hard enough on Wallball
Deadlift Cindy
20100416
Deadlift 3x5 @ 80+% 1 RM
275,275,275(3)
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
10 Rounds +5 Push-ups
Deadlift 3x5 @ 80+% 1 RM
275,275,275(3)
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
10 Rounds +5 Push-ups
20100415
20100414
Virtual Shoveling Double unders
For time 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Double Unders
12:08 25#
Row 42sec on/30sec off x10 200Meters each round
4 Rounds completed at 200Meters
Virtual shoveling
Double Unders
12:08 25#
Row 42sec on/30sec off x10 200Meters each round
4 Rounds completed at 200Meters
20100413
Helen
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups
17:23, this one of my worst helens ever
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups
17:23, this one of my worst helens ever
20100412
Front Squat, Push-up, Body Row, Renegade Row
STRENGTH
Front Squat 3x8 @ 75-78% 1RM
175
WOD
AMRAP 10:00
Push-ups 15
Horizontal BodyRows 10 reps
Renegade Rows 8 reps (each arm)
3 Rounds + 10 BodyRows
Front Squat 3x8 @ 75-78% 1RM
175
WOD
AMRAP 10:00
Push-ups 15
Horizontal BodyRows 10 reps
Renegade Rows 8 reps (each arm)
3 Rounds + 10 BodyRows
20100408
Inverted Burpee KTE Pull-ups
3 rounds for time of:
15 Inverted Burpees
15 KTE
12:23
Then at lunch
4 Pull-up EMOM for 10 Min.
15 Inverted Burpees
15 KTE
12:23
Then at lunch
4 Pull-up EMOM for 10 Min.
20100407
Jason
"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time
19:03
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time
19:03
20100405
Broad Jump, Erin, Rowing Interval
STRENGTH
Standing Broad Jump Max Distance
5 Attempts
7'1"
WOD
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
15:43, only did 3 rounds with 30# and blue band.
Went back at lunch and did 15 intervals of 20:30 on rower.
Standing Broad Jump Max Distance
5 Attempts
7'1"
WOD
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
15:43, only did 3 rounds with 30# and blue band.
Went back at lunch and did 15 intervals of 20:30 on rower.
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2010
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April
(15)
- Chelsea 5K
- Front Squat
- Push-up Sit-up Griff Pull-up Dip
- Diane and Nancy
- DB Clean & Jerk KTE
- Front Squat
- HSPU Wallball Lunge MU
- Deadlift Cindy
- Front Squat
- Virtual Shoveling Double unders
- Helen
- Front Squat, Push-up, Body Row, Renegade Row
- Inverted Burpee KTE Pull-ups
- Jason
- Broad Jump, Erin, Rowing Interval
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▼
April
(15)
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.