Workout Log for my progess toward elite fitness.

20080331

Fran

21-15-9

75 pound thruster
Band Pull-ups

9:45

20080328

Run/Clean/KTE

5 Rounds

200 Meter Run
7 Clean and Jerk
7 Knees to Elbows

19:52

20080326

Helen

Helen

3 rounds of 400m run
21 kb swings (16kg)
12 pullups (band)

14:42

Easily a PR.

20080324

080324

50 squats
40 situps
30 jumping pullups
20 barbell thruster (45lbs)
10 knees to elbows
20 box jumps 20"
30 band pullups
40 situps
50 squats

21:35

20080322

Run/Pull-ups/Thrusters

400 Meter run
25 Pull-ups (jumping)
25 Thrusters - 65 lbs
800 Meter run
25 Thrusters - 65 lbs
25 Pull-ups (jumping)
400 Meter run

28:32

20080319

Fight Gone Bad

Three rounds of:
Wall-ball, 15 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 18" Steps (Reps)
Push-press, 75 pounds (Reps)
200m Run
1 Min Rest

25/16/15
15/9/8
10/10/8
9/8/9

59/43/40=142

No too bad for first time, with no rowing, and timing myself.

20080318

Jump Rope/Deadlift/Box Jump

3 Min. Jump Rope (Singles attempting DU)
21 Deadlifts (185lbs)
21 Box Jumps (20" Box)
2 Min. Jump Rope
15 BW Deadlifts
15 Box Jumps
1 Min. Jump Rope
9 BW Deadlifts
9 Box Jumps

Time: 15:47

20080316

Nicole

“Nicole”

As many rounds as possible in 20 minutes of:

400 meter run

Max rep Pull-ups

3
2
10(Jumping)
11(Jumping)
6(Jumping)
7(Jumping)

20080313

Michael

I did “Michael” tonight, because I did it approx 1 month and 2 months ago, subbing good mornings for back ext, because I don’t have access to one.

Three rounds for time of:
Run 800 meters
50 Good Mornings
50 Sit-ups

Post time

34:55 compared to 36:43 and 43:19 respectively.

20080312

Nancy

“Nancy”

5 rounds for time of:

400 meter run

15 overhead squats 65 lbs

Post time

23:52

This was the best I have ever performed on a WOD ever. All of my runs were done without walking, and all sets of squats were done unbroken. Will probably try 75lbs next time.

20080309

Walking Lunges/ Lynne

Welcome Back everybody today is my first workout since the baby was born.

I did 200m walking lunges first in 10:10 and 193 steps.

Then rested 5 min and did a modified

“Lynne”

Five rounds for max reps of:
Push-ups
Jumping Pull-ups

Post reps for both exercises in all rounds

Push-ups 18,10,9,8,7
J Pull-ups 6,5,3,3,3

20080301

Run/Deadlift/Push-up

5 Rounds for time of:

400 Meter run

15 135lb Deadlifts

30 Push-ups

Post time

I only completed 3 1/2 rounds as my arms completely failed on the 4th set of Push-ups. Endurance was good, legs were good, just failed on Push-ups, I will need to increase my push-up count on a daily basis so this never happens again.

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About Me

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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.