Workout Log for my progess toward elite fitness.

20081231

MEBB OHS 5X5

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.

20081230

8 x 30:20 Intervals

8 x 30:20 Intervals on Rower

161M
152M
146M
143M
139M
135M
134M
129M

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.

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)

20081223

Jumping Pull-up/ Thruster

AMRAP 20 Min

Jumping Pull-ups X21
65# Thruster x15

Jerimiah (30#DB's) 4+4Pull-ups

20081222

Row 500m x4

Row 500m x4 with 3 min Rest between each round

1:43.2/1:48.5/1:57.5/1:55.2

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.

20081216

Push-ups / Row

50 Push-ups
Row 500M
35 Push-ups
Row 500M
20 Push-ups

14:30

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

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.

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.

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.

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

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.

20081205

Back Squat 5x5

Back Squat 5x5x5x5x5

135/185/225/245/265PR

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

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

20081203

Row/Push-up/Box Jumps

3 Rounds
Row 1000M
20 Push-ups
30 Box Jumps, 20"

23:37

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.

20081201

Row 2K

Row 2K

8:10.0 compared to 8:44.8 in June

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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.