"Grace"
135 pound Clean and Jerk, 30 reps
First time Rx'd 4:10 compared to (115#) 3:14
Workout Log for my progess toward elite fitness.
20110328
20110228
20110226-0228
20110228
AM
Bench Press 1x20 110#
PM
Strength
Front Squat 1-1-1-1-1
285#
WOD
Complete 3 rounds of:
Max Rep Front Squat 155/100 lbs
Bear Crawl 20 yards
15/7/12
20110226
10,9,8,7,6,5,4,3,2,1
Kettle Bell Swing - 2 pood
Run 100 yards
9:34
AM
Bench Press 1x20 110#
PM
Strength
Front Squat 1-1-1-1-1
285#
WOD
Complete 3 rounds of:
Max Rep Front Squat 155/100 lbs
Bear Crawl 20 yards
15/7/12
20110226
10,9,8,7,6,5,4,3,2,1
Kettle Bell Swing - 2 pood
Run 100 yards
9:34
20110225
20110223-0225
20110225
Bench Press 1x20 105#
20110224
150 Push Ups
Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately lunge 40 feet. Once the penalty is completed continue with the push ups.
19:45 at noon then rowed a 5k before 5 at 21:53
20110223
Bench Press 1x20 100#
Bench Press 1x20 105#
20110224
150 Push Ups
Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately lunge 40 feet. Once the penalty is completed continue with the push ups.
19:45 at noon then rowed a 5k before 5 at 21:53
20110223
Bench Press 1x20 100#
20110221
Bench Press, Burpee, KTE
Bench Press 1x20 95#
Strength
Weighted Step-ups
5-5-5 each leg barbell on back
20 inch box 115#
WOD
6 rounds for time of:
12 Burpees
12 KTE
17:24
Strength
Weighted Step-ups
5-5-5 each leg barbell on back
20 inch box 115#
WOD
6 rounds for time of:
12 Burpees
12 KTE
17:24
20110220
20110214
20110208
JT
20110204
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
HS on box, Ring Dips with toes on Box
20:15
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
HS on box, Ring Dips with toes on Box
20:15
20110131
20110127
20110124-27
20110127
Press 1-1-1-1-1
135,145,155,160,165
20110126
5 rounds for time:
20 Overhead Walking Lunges w/ 45/25 lbs plate (10 each leg)
10 box jumps 20/16 inch box
10 Pull Ups
*On lunge, back knee has to touch the ground to be counted.
17:27
20110125
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
17:57 Could not string more than 3 DU together.
20110124
Strength/Skill
Max Reps Ring/Parallete Dips
1
WOD
Back Squat 1-1-1-1-1-1-1
275-295-305-315-325-335-340 PR
Press 1-1-1-1-1
135,145,155,160,165
20110126
5 rounds for time:
20 Overhead Walking Lunges w/ 45/25 lbs plate (10 each leg)
10 box jumps 20/16 inch box
10 Pull Ups
*On lunge, back knee has to touch the ground to be counted.
17:27
20110125
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
17:57 Could not string more than 3 DU together.
20110124
Strength/Skill
Max Reps Ring/Parallete Dips
1
WOD
Back Squat 1-1-1-1-1-1-1
275-295-305-315-325-335-340 PR
20110122
20110120
“Test 2”
Clean and Jerk 15 Reps
There is no time limit, but the weight cannot be rested on the ground. Resting at the hang, rack, or overhead is O.K. At the ground, the athlete must touch and go. Technique is otherwise not critical. Maybe repeated as many times as necessary to find max weight.
95#
20110119
"Karen"
For time:
150 Wallball shots, 20 pound ball
11:57 not my best, but second best. a year ago was 10:30 but I cant be surprised with how little I have been training myself compared to how much I am training others.
“Test 2”
Clean and Jerk 15 Reps
There is no time limit, but the weight cannot be rested on the ground. Resting at the hang, rack, or overhead is O.K. At the ground, the athlete must touch and go. Technique is otherwise not critical. Maybe repeated as many times as necessary to find max weight.
95#
20110119
"Karen"
For time:
150 Wallball shots, 20 pound ball
11:57 not my best, but second best. a year ago was 10:30 but I cant be surprised with how little I have been training myself compared to how much I am training others.
20110113
Cindy
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
10 Rounds
Workouts have been few and far between lately. Been so busy training others, haven't taken time to train myself. Hopefully I can continue this.
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
10 Rounds
Workouts have been few and far between lately. Been so busy training others, haven't taken time to train myself. Hopefully I can continue this.
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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.