3x5x185 of Back Squat and 3x5x225 of Deadlift.
I also mixed in 3 Sets of Max Reps of Pull-ups Bar-to-Chest with Blue Band 8,4,4.
I am going to try to Run a 5K tonight at home, I am not even going to think about 15K. If I wanted to Run for multiple hours I'd just go do a marathon and get it over with.
Workout Log for my progess toward elite fitness.
20080730
20080729
Helen
Helen
3 Rounds
400M Run
21 KB Swing 24KG
12 Pull-ups
17:52 45#, Ring Pull-ups, knocked glasses off my face after 2nd round of Pull-ups. Last time was 14:42 with 16kg and band Pull-ups. Would have been close to the same time tonight if I had not had to spend the time looking for glasses in the dark. Overall happy with my performance. Wish I had more KB at home, but my weak point is still pull-ups. Running felt pretty good first 2 rounds, and third was unbroken but clearly hurting from the quickened pace of the first 2 rounds and doing it blind. All KB sets were unbroken, just have to get my pull-up numbers up.
3 Rounds
400M Run
21 KB Swing 24KG
12 Pull-ups
17:52 45#, Ring Pull-ups, knocked glasses off my face after 2nd round of Pull-ups. Last time was 14:42 with 16kg and band Pull-ups. Would have been close to the same time tonight if I had not had to spend the time looking for glasses in the dark. Overall happy with my performance. Wish I had more KB at home, but my weak point is still pull-ups. Running felt pretty good first 2 rounds, and third was unbroken but clearly hurting from the quickened pace of the first 2 rounds and doing it blind. All KB sets were unbroken, just have to get my pull-up numbers up.
20080728
Jeremy
Jeremy
21-15-9
OHS 95#
Burpee
75# 12:36
I have been inconsistent with my own training and have not done OHS in a while. I should have been around 10 min with this weight, but I was so unsteady with my OHS I had to break up the first round.
21-15-9
OHS 95#
Burpee
75# 12:36
I have been inconsistent with my own training and have not done OHS in a while. I should have been around 10 min with this weight, but I was so unsteady with my OHS I had to break up the first round.
20080724
20080722
Saturday and Tuesday Jackie
20080719
50meter overhead lunges
20 dips
30 sit up
40 squats
50 meter oh lunges
20 sit ups
30 squats
40 dips
50 meter oh lunges
20 squats
30 dips
40 sit ups
50 meter oh lunges
jerimiah 26 mins
20080722
"Jackie"
1000M Row
45# Thruster x50
Pull-ups x30
14:46
50meter overhead lunges
20 dips
30 sit up
40 squats
50 meter oh lunges
20 sit ups
30 squats
40 dips
50 meter oh lunges
20 squats
30 dips
40 sit ups
50 meter oh lunges
jerimiah 26 mins
20080722
"Jackie"
1000M Row
45# Thruster x50
Pull-ups x30
14:46
20080717
AMRAP 20 Min Push-up / Dips / Push-press
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps
3 Rounds + Push-ups (Bar Dips & 95#)
This was an incredibly horrible workout. The order of the exercises, number of reps and weight on the bar make this absolutely brutal. This is exactly what I don't want coming out of the hopper. I should have dropped it down to 65#.
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps
3 Rounds + Push-ups (Bar Dips & 95#)
This was an incredibly horrible workout. The order of the exercises, number of reps and weight on the bar make this absolutely brutal. This is exactly what I don't want coming out of the hopper. I should have dropped it down to 65#.
20080715
Run / Squat
Four Rounds for time
400M Run
50 Squats
16:07
This is a fun workout, it plays to my strengths.
400M Run
50 Squats
16:07
This is a fun workout, it plays to my strengths.
20080714
HSPU-LPull-up 15:1-1:15
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Post time
16:30 Push-ups done with feet on 20" Box and Kipping Pull-ups
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Post time
16:30 Push-ups done with feet on 20" Box and Kipping Pull-ups
20080712
FGB
Fight Gone Bad
1 Min each with 1 Min Rest after each round
Row
Box Jump (~20in)
SDHP (16KG KB)
Push Press (30# DB)
WallBall (16#)
209
1 Min each with 1 Min Rest after each round
Row
Box Jump (~20in)
SDHP (16KG KB)
Push Press (30# DB)
WallBall (16#)
209
20080710
20080708
Angie
Angie
100 Pull-ups (90 with Blue Band) ~12:30
100 Push-ups ~13:30
100 Sit-ups ~7:00
100 Squats ~5:00
38:02
100 Pull-ups (90 with Blue Band) ~12:30
100 Push-ups ~13:30
100 Sit-ups ~7:00
100 Squats ~5:00
38:02
20080707
20080706
BTB Squats, Thrusters/Burpees
bottom to bottom tabata squats scored 7 compared to 5 at the cert.
followed by
amramp in 15 minutes
12 thrusters
9 burpees
5 Rounds with 25# Ammo Can
followed by
amramp in 15 minutes
12 thrusters
9 burpees
5 Rounds with 25# Ammo Can
20080703
Pull-ups Continuous Clock
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 completedCompleted 1-8/3/7*/3*/0/6*/0/5*
*=Blue Band
20080701
Shoulder Press/Push Press/Push Jerk
SP1-1-1-1-1
PP3-3-3-3-3
PJ5-5-5-5-5
SP 115/125/135f/135f/130
PP 115/125/135/145/155(2)
PJ 115/115/115/115/115
I hate this work out. It is so taxing I am absolutely exhausted by the end. My only consolation for my lower numbers is that my body weight is about 10 lbs lighter.
PP3-3-3-3-3
PJ5-5-5-5-5
SP 115/125/135f/135f/130
PP 115/125/135/145/155(2)
PJ 115/115/115/115/115
I hate this work out. It is so taxing I am absolutely exhausted by the end. My only consolation for my lower numbers is that my body weight is about 10 lbs lighter.
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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.