As Rx'd
10 rounds for time of:
10 Pull-ups
10 Ring dips
Post time
I completed
7 rounds for time of:
5 Total Gym Level 10+ 20 pounds Pull-ups
5 dips
10:25
Workout Log for my progess toward elite fitness.
20061031
20061029
"Strung-out, backwards, and upside down Fran"
061028 As Rx'd
For time:
Run 1200 meters
9 Pull-ups
95 pound Thruster, 9 reps
Run 800 meters
15 Pull-ups
95 pound Thruster, 15 reps
Run 400 meters
21 Pull-ups
95 pound Thruster, 21 reps
I completed
For time:
Run 800 meters
6 Jumping Pull-ups
20 pound Thruster, 6 reps
Run 400 meters
9 Jumping Pull-ups
20 pound Thruster, 9 reps
Run 200 meters
12 Jumping Pull-ups
20 pound Thruster, 12 reps
16:37 I got mixed up when I read the scaling, but oh well It still kicked my butt.
For time:
Run 1200 meters
9 Pull-ups
95 pound Thruster, 9 reps
Run 800 meters
15 Pull-ups
95 pound Thruster, 15 reps
Run 400 meters
21 Pull-ups
95 pound Thruster, 21 reps
I completed
For time:
Run 800 meters
6 Jumping Pull-ups
20 pound Thruster, 6 reps
Run 400 meters
9 Jumping Pull-ups
20 pound Thruster, 9 reps
Run 200 meters
12 Jumping Pull-ups
20 pound Thruster, 12 reps
16:37 I got mixed up when I read the scaling, but oh well It still kicked my butt.
20061026
Diane
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
I completed
15-12-9
90 pound Deadlift
Handstand Push-ups on Total gym Level 7
9:52 Compared to 5:57 on 061016 with 15-9-6 Reps.
I was mildly surprised I did as well as I did after the butt kicking week we have had. I will be glad to rest tomorrow.
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
I completed
15-12-9
90 pound Deadlift
Handstand Push-ups on Total gym Level 7
9:52 Compared to 5:57 on 061016 with 15-9-6 Reps.
I was mildly surprised I did as well as I did after the butt kicking week we have had. I will be glad to rest tomorrow.
20061025
Cindy
Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups( Total Gym Level 10+20pounds)
6 Push-ups
9 Squats
Completed 13 Rounds which is the same number as last time, but today all sets of Pullups, pushups and squats were unbroken. I sucked all my wind between sets instead of inside them. Plus I was a little sore from Fran yesterday compared to about 3 days rest before the last time, so I am still counting it an improvement.
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups( Total Gym Level 10+20pounds)
6 Push-ups
9 Squats
Completed 13 Rounds which is the same number as last time, but today all sets of Pullups, pushups and squats were unbroken. I sucked all my wind between sets instead of inside them. Plus I was a little sore from Fran yesterday compared to about 3 days rest before the last time, so I am still counting it an improvement.
20061024
Fran
I haven't worked out much lately, but I have completed level one of skills for squats(50), Pushups(10), and Wall Ball(25 shots).
9 sets of 5 each exercise
50 pound Thrusters
Total Gym Level 10+40 pounds pullups.
14:49
Last time I did 20 pound Thrusters and Jumping Pullups
In 5:15
The Pullups are much harder on the Total Gym than jumping, but Jumping is much more vomit inducing.
9 sets of 5 each exercise
50 pound Thrusters
Total Gym Level 10+40 pounds pullups.
14:49
Last time I did 20 pound Thrusters and Jumping Pullups
In 5:15
The Pullups are much harder on the Total Gym than jumping, but Jumping is much more vomit inducing.
20061018
"Elizabeth"
As Rx'd
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time
I did
21-15-9 reps of
Clean 60 Pound (Was Actually more of a Power Clean)
Bar Dips
in 16:24(everything except the 9 dips was completed in 13:54)
compared to 060801
21-15 reps of
Clean 30 Pound DB's
Bar Dips
in 14:00
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time
I did
21-15-9 reps of
Clean 60 Pound (Was Actually more of a Power Clean)
Bar Dips
in 16:24(everything except the 9 dips was completed in 13:54)
compared to 060801
21-15 reps of
Clean 30 Pound DB's
Bar Dips
in 14:00
20061016
Diane
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
I completed
15-9-6
90 pound Deadlift
Handstand Push-ups on Total gym Level 7
5:54 Compared to 10:07 on 060906
I will complete 15-12-9 Reps next time unless I have more weight available for the Deadlift.
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
I completed
15-9-6
90 pound Deadlift
Handstand Push-ups on Total gym Level 7
5:54 Compared to 10:07 on 060906
I will complete 15-12-9 Reps next time unless I have more weight available for the Deadlift.
20061015
Tabata Squats
Tabata Squats
In twenty seconds, do as many squats as you can, then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.
16,15,14,13,13,10,12,10
In twenty seconds, do as many squats as you can, then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.
16,15,14,13,13,10,12,10
20061013
Pull-ups
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.
Post number of minutes completed
I did pull-ups on the Total Gym Level 10 +30 pounds 1-7 then dropped to +20 pounds 1-5 Finally dropped to +10 pounds 1-3
compared to 0726
I completed these on the Total Gym Level 10 +30 pounds did 7 minutes then dropped the 30 pounds and did 8 more Pullups.
Use as many sets each minute as needed.
Post number of minutes completed
I did pull-ups on the Total Gym Level 10 +30 pounds 1-7 then dropped to +20 pounds 1-5 Finally dropped to +10 pounds 1-3
compared to 0726
I completed these on the Total Gym Level 10 +30 pounds did 7 minutes then dropped the 30 pounds and did 8 more Pullups.
20061012
"J.T."
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time
I completed
15-9 reps of:
Handstand push-ups(On the Total Gym Level 7)
Bar dips
Push-ups
And it took me 14:37 to do that.
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time
I completed
15-9 reps of:
Handstand push-ups(On the Total Gym Level 7)
Bar dips
Push-ups
And it took me 14:37 to do that.
20061010
Box/Rope/KB/Situp/Clean/Run/BackExt
Today's WOD As Rx'd
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions
Post time
I completed
For time:
18 inch Box jump, 35 reps
Towel Pullups, 35 Reps on Total Gym Level 10
1 pood Kettlebell swing, 35 reps
35 sit-ups
30 pound dumbbell Hang power clean, 35 reps
1600 meter Stationary Bike Ride
35 Godd Mornings
27:09
Sometimes I think I am a Puppy completing Pack workouts, but sometimes I enjoy the punishment.
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions
Post time
I completed
For time:
18 inch Box jump, 35 reps
Towel Pullups, 35 Reps on Total Gym Level 10
1 pood Kettlebell swing, 35 reps
35 sit-ups
30 pound dumbbell Hang power clean, 35 reps
1600 meter Stationary Bike Ride
35 Godd Mornings
27:09
Sometimes I think I am a Puppy completing Pack workouts, but sometimes I enjoy the punishment.
20061009
"Helen"
Today's WoD
"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
Completed in 15:29 compared 13:28 last time.
"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
Completed in 15:29 compared 13:28 last time.
20061006
"Annie"
As Rx'd
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time
I completed
35-25-20-15 and 10 rep rounds of:
Tuck Jumps
Sit-ups
15:44
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time
I completed
35-25-20-15 and 10 rep rounds of:
Tuck Jumps
Sit-ups
15:44
061004 OHS-Pullups
1005
As Rx'd
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds
Post time
I completed
Three rounds for time of:
30 pound Overhead squat, 15 reps
15 Total Gym Level 10 Pull-ups
30 pound Split-jerk, 15 reps
15 Sit-ups
30 pound Hang clean, 15 reps
15 Back extensions, with 10 pounds
Post time
28:58
OHS was my limiting factor, so I am going to start working on increasing that number.
As Rx'd
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds
Post time
I completed
Three rounds for time of:
30 pound Overhead squat, 15 reps
15 Total Gym Level 10 Pull-ups
30 pound Split-jerk, 15 reps
15 Sit-ups
30 pound Hang clean, 15 reps
15 Back extensions, with 10 pounds
Post time
28:58
OHS was my limiting factor, so I am going to start working on increasing that number.
20061003
"Nasty Girls" for 061001
I forgot to bring my workout clothes yesterday, so I had an extended rest. I will try to work out 4 days in a row this week.
1003
As Rx'd
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
95 pound Hang power cleans, 10 reps
Post time
I completed
3 rounds for time of:
50 Squats
14 Muscle-ups(on Total Gym Level 10)
50 pound Hang power cleans, 10 reps
Post time
22:04
1003
As Rx'd
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
95 pound Hang power cleans, 10 reps
Post time
I completed
3 rounds for time of:
50 Squats
14 Muscle-ups(on Total Gym Level 10)
50 pound Hang power cleans, 10 reps
Post time
22:04
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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.