Workout Log for my progess toward elite fitness.

20090430

20090430-0502

20090502
"Hansen"

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

(1.5pood,Abmat) 44:49

20090501
"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals
Pull-ups 6/6/5/5/5/3/4/4 38
Push-ups 9/6/5/5/5/5/5/4 44
Sit-ups 10/10/9/8/8/8/8/7 68
Squats 15/15/15/15/13/12/13/14 112
262

20090430
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

(95#,Band) 9:41 compared to 9:48

20090426

20090426-0428

20090428
Shoulder Press 1-1-1-1-1-1-1
95/115/125/135/140/125x3/125x3

20090427
Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
(95#,Band Ring Dips) 20:00

20090426
21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups

(65#) 14:06

20090423

Filthy Fifty

50 Box jump, 24 inch box (20 inch box)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees (only completed 25)
50 Double unders (completed 100 singles)

(Rx'd, but had to quit after WB to go to work) 36:32

43:54 only got 25 burpees done, and did 100 singles for double-unders.

20090422

Deadlift 7x1

Deadlift 1-1-1-1-1-1-1

225/245/295/315/335/355F/355F/345F

20090420

Back Squat 5x3

Back Squat
3-3-3-3-3

190-230-250-270-290(PR)

20090416

Danny

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

2+12 Box Jumps

This is a Monster, be prepared.

20090415

Helen

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

14:33 compared to 13:01 last time

tired and poor diet lately.

20090414

"DT"

"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

(115#) 17:32

20090413

Row Burpee Run

3 rounds for time:
500m Row
21 Burpees
400m Run

Jerimiah 24:29 compared to 23:03 2 Rounds done in CO.

20090410

Total

Squat 305
Press 145
Deadlift 315

20090408

SP/PP/PJ and Row 5K

Row 5K

21:11.5

20090407

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP 95-115-125-135-145 (PR)
PP 105-125-140-150-160 (PR)
PJ 115-

My wrist was hurting after all that, and I did not have time to let it rest, so I stopped. Next time this comes up, I will not increase my SP and PP numbers in hopes of getting my PJ work done.

20090406

Lunge Pull-up Sit-up

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

20:54

20090403

Pull-up Rope Climb and Nancy

"Nancy"
5 Rounds
Run 400M
95# OHS x 15

(Row 500M/65#) 20:52


20090402
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

Completed

3 Rounds
15 Pull-ups
3 Beginner Rope Climbs

9:05

20090401

Rower Intervals

10 intervals 20:30 Rower

1143M total distance

Crossfit Things to Do

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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.