Overhead Squat 5x5 110#
This was just the right weight. I probably wouldn't have finished with 115#. I will be glad to not be driving to Muskogee next week so I will have more time.
Workout Log for my progess toward elite fitness.
20081231
20081230
20081229
MEBB Hang Power Clean 5x5
Hang Power Clean 5x5 115#
Did 2 Rounds of warm-up because I was in a hurry and did not do Pull-ups because hands are still healing.
Did 2 Rounds of warm-up because I was in a hurry and did not do Pull-ups because hands are still healing.
20081226
Angie
Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Jerimiah 31:07(plus 3 hand rips) compared to 38:02(with blue band)
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Jerimiah 31:07(plus 3 hand rips) compared to 38:02(with blue band)
20081223
Jumping Pull-up/ Thruster
AMRAP 20 Min
Jumping Pull-ups X21
65# Thruster x15
Jerimiah (30#DB's) 4+4Pull-ups
Jumping Pull-ups X21
65# Thruster x15
Jerimiah (30#DB's) 4+4Pull-ups
20081222
20081219
Continuous Clock 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
9 compared to 8 last time.
Use as many sets each minute as needed.
Post number of minutes completed
9 compared to 8 last time.
20081216
20081215
Shoulder Press 5x5
Shoulder Press 5-5-5-5-5
75-85-95-105-110
10x4 Pull-ups EMOM. Every set was done unbroken with my first chest to bar Pull-up. Friday will begin 8x5
75-85-95-105-110
10x4 Pull-ups EMOM. Every set was done unbroken with my first chest to bar Pull-up. Friday will begin 8x5
20081212
150 Double Unders
150 Double-Unders
Jerimiah 19:15
10x4 Pull-ups EMOM. Every set was done unbroken except set 8 so will do 10x4 again on Monday.
Jerimiah 19:15
10x4 Pull-ups EMOM. Every set was done unbroken except set 8 so will do 10x4 again on Monday.
20081211
Lynne
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
(155)6,10/5,8/4,6/4,6/3,5 22,35 compared to 20081125(155)5,9/3,4/3,4/3,4/2,4 16,25
At work 4x20 Push-ups.
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
(155)6,10/5,8/4,6/4,6/3,5 22,35 compared to 20081125(155)5,9/3,4/3,4/3,4/2,4 16,25
At work 4x20 Push-ups.
20081210
Dips, Front Squat, SDHP
3 Rounds
Dips x21
135# Front Squat x15
45# SDHP x35
(Jumping Ring,95#) 18:20
I was completely not into working out this morning, and watching the classes struggle through made it that much worse. I had to spend about 20 min psyching myself up to doing this.
Dips x21
135# Front Squat x15
45# SDHP x35
(Jumping Ring,95#) 18:20
I was completely not into working out this morning, and watching the classes struggle through made it that much worse. I had to spend about 20 min psyching myself up to doing this.
20081209
Deadlift/DU
7 Rounds
185# Deadlift x10
Double Unders x25
(x3 Singles) 11:48
I did 2 Rounds with DU before class and it took about 9 min for that so I did singles after class to save time.
At Work
6x20 Push-ups
185# Deadlift x10
Double Unders x25
(x3 Singles) 11:48
I did 2 Rounds with DU before class and it took about 9 min for that so I did singles after class to save time.
At Work
6x20 Push-ups
20081208
Intervals and Density Pull-ups
20 seconds of work followed by a 10 second transition to the next exercise for 7 Rounds of
Squat
Sit-up
Back Extension
Score Lowest Rep count for each exercise.
15/10/12
13x3 Pull-ups EMOM all Sets are without dropping off bar. Friday will work on 10x4.
Squat
Sit-up
Back Extension
Score Lowest Rep count for each exercise.
15/10/12
13x3 Pull-ups EMOM all Sets are without dropping off bar. Friday will work on 10x4.
20081205
20081204
DB Lunge/Swing
Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps
Post time
5:57
This one was fun
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps
Post time
5:57
This one was fun
Run/Sit-up
Run 400
50 Sit-ups
Run 400
40 Sit-ups
Run 400
30 Sit-ups
Run 400
20 Sit-ups
Run 400
10 Sit-ups
(Row500) 21:12
50 Sit-ups
Run 400
40 Sit-ups
Run 400
30 Sit-ups
Run 400
20 Sit-ups
Run 400
10 Sit-ups
(Row500) 21:12
20081203
20081202
Fran
"Fran"
21-15-9
95#Thruster
Pull-ups
10:14 (35# DB)
I started to use 65#, but my right shoulder still hurt so I used DB.
21-15-9
95#Thruster
Pull-ups
10:14 (35# DB)
I started to use 65#, but my right shoulder still hurt so I used DB.
20081201
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2008
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December
(20)
- MEBB OHS 5X5
- 8 x 30:20 Intervals
- MEBB Hang Power Clean 5x5
- Angie
- Jumping Pull-up/ Thruster
- Row 500m x4
- Continuous Clock Pull-ups
- Push-ups / Row
- Shoulder Press 5x5
- 150 Double Unders
- Lynne
- Dips, Front Squat, SDHP
- Deadlift/DU
- Intervals and Density Pull-ups
- Back Squat 5x5
- DB Lunge/Swing
- Run/Sit-up
- Row/Push-up/Box Jumps
- Fran
- Row 2K
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▼
December
(20)
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.