20090529
Press 7x1
135,140F,135,135,130,130,130
20090528
Row 500M
Wallball shots x30
Row 500M
Wallball Shots x20
Row 500M
Wallball Shots x10
(20#) 11:31
20090527
Front Squat 5-5-5
then
Row 1K
3 Rounds
15 Pull-up
7 Push Jerk
185,190,195PR
(95#) 13:22
20090527
20090520
20090520-0524
20090524
Team WOD
100 reps Wall ball (20/12#)
400m run with ball (20/12#)
100 Burpees (20/12#)
400m run with ball (20/12#)
100 Box Jumps (20/16")
400m run with ball (20/12#)
200 Squats (20/12#)
33:26
20090523
75#Thrusters x 30
1:40
20090522
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
(Abmat/GHD) 28:45 compared to 31:21
20090521
"Twins"
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups
115 pound Thruster, 20 reps
20 L-Pull-ups
(75#,KipPU,Mod HSPU) 20:54
20090520
Four rounds for time of:
Run 400 meters
50 Squats
16:02 compared to 14:41 20081107
Team WOD
100 reps Wall ball (20/12#)
400m run with ball (20/12#)
100 Burpees (20/12#)
400m run with ball (20/12#)
100 Box Jumps (20/16")
400m run with ball (20/12#)
200 Squats (20/12#)
33:26
20090523
75#Thrusters x 30
1:40
20090522
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
(Abmat/GHD) 28:45 compared to 31:21
20090521
"Twins"
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups
115 pound Thruster, 20 reps
20 L-Pull-ups
(75#,KipPU,Mod HSPU) 20:54
20090520
Four rounds for time of:
Run 400 meters
50 Squats
16:02 compared to 14:41 20081107
20090518
20090518
20090518
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
20:50 Subbed Push-ups for BP
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
20:50 Subbed Push-ups for BP
20090516
20090516
20090516
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups (Modified HSPU)
12:11 compared to 20080508(185#DL) 9:00
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups (Modified HSPU)
12:11 compared to 20080508(185#DL) 9:00
20090511
20090511-0514
20090514
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
(Abmat/Superman) 11:21 Back was still sore from Back Squats so I didn't want to push the GHD.
20090513
Cindy
AMRAP 20 Min
5 Pull-ups
10 Push-ups
15 Squats
10 Rounds
20090512
Power Cleans 1-1-1-1-1-1-1
115/135/145/155/165/170PR
20090511
Back Squat 5-5-5-5-5
185/225/245/270PR/280PR
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
(Abmat/Superman) 11:21 Back was still sore from Back Squats so I didn't want to push the GHD.
20090513
Cindy
AMRAP 20 Min
5 Pull-ups
10 Push-ups
15 Squats
10 Rounds
20090512
Power Cleans 1-1-1-1-1-1-1
115/135/145/155/165/170PR
20090511
Back Squat 5-5-5-5-5
185/225/245/270PR/280PR
20090508
20090508
"Grace"
135 pound Clean and Jerk, 30 reps
(95#) 7:13 compared to 10:13 on 20090918
should have got closer to 6:30, but didn't push hard enough. Will do at least 115 next time.
135 pound Clean and Jerk, 30 reps
(95#) 7:13 compared to 10:13 on 20090918
should have got closer to 6:30, but didn't push hard enough. Will do at least 115 next time.
20090504
20090504-0506
20090506
Push Jerk 1-1-1-1-1-1-1 reps
95/135/145/155/165/175PR/180F compared to 160
20090505
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
5 Rounds
5 Strict or Band Pull-ups
10 Kipping or Jumping Pull-ups
1 Max Hang for time
6 Rounds,Blue 15:55 compared to 22:10 on 20090319
20090504
Front Squat 3-3-3-3-3
135/185/205/225PR/205
Push Jerk 1-1-1-1-1-1-1 reps
95/135/145/155/165/175PR/180F compared to 160
20090505
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
5 Rounds
5 Strict or Band Pull-ups
10 Kipping or Jumping Pull-ups
1 Max Hang for time
6 Rounds,Blue 15:55 compared to 22:10 on 20090319
20090504
Front Squat 3-3-3-3-3
135/185/205/225PR/205
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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.