20100131
Burpee Challenge Day 13
20100130
Burpee Challenge Day 12
20100129
Burpee Challenge Day 11
Workout Log for my progess toward elite fitness.
20100131
20100128
20100127
20100126
Deadlift, Press / Burpee Challenge
WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Crab Walk
3Rounds
10 squats
10 push-ups
10 sit-ups
STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set
205,185
85,80
Burpee 100 Day Challenge Day 8
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Crab Walk
3Rounds
10 squats
10 push-ups
10 sit-ups
STRENGTH
Deadlift 1x5 +5lb, 1x5 90% 1st Set
Press 1x5 +5lb, 1x5 90% 1st Set
205,185
85,80
Burpee 100 Day Challenge Day 8
20100125
Deadlift, Press/ Back Squat, HSPU
WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Inch Worm
2 rounds
0:20 handstand hold
15 KB swings (Russian)
10 box jumps (20″)
STRENGTH
Deadlift 1x5 60% 1RM, 1x5 90% 1st Set
Press 1x5 60% 1RM, 1x5 90% 1st Set
Deadlift 200/180
Press 80/75
WOD
15-12, and 9 rep rounds of:
Body Weight Back squat
Handstand push-up
for time
(225#/Mod HSPU) 9:11
Burpee 100 Day Challenge Day 7
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Inch Worm
2 rounds
0:20 handstand hold
15 KB swings (Russian)
10 box jumps (20″)
STRENGTH
Deadlift 1x5 60% 1RM, 1x5 90% 1st Set
Press 1x5 60% 1RM, 1x5 90% 1st Set
Deadlift 200/180
Press 80/75
WOD
15-12, and 9 rep rounds of:
Body Weight Back squat
Handstand push-up
for time
(225#/Mod HSPU) 9:11
Burpee 100 Day Challenge Day 7
20100124
20100121
Press
WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Spiderman Crawl
2 Rounds
100 jumps
Push-ups x10
KTE x5
Press 5-3-3
WOD
Press 7x1
135-135-145-145-140-140-140
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Spiderman Crawl
2 Rounds
100 jumps
Push-ups x10
KTE x5
Press 5-3-3
WOD
Press 7x1
135-135-145-145-140-140-140
20100112
Press
WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Crab Walk
Perfect Stretch x5
3 Rounds
Kick to handstand x3
Handstand Hold x10Sec
Ring Push-ups x5
2 Rounds
OHS x10
KB Deadlift x10
Press 3x5
WOD
Press 5x3
135,140(2),135(2),125,130
Passthroughs x10
Rotator Cuff Warm-up
Crab Walk
Perfect Stretch x5
3 Rounds
Kick to handstand x3
Handstand Hold x10Sec
Ring Push-ups x5
2 Rounds
OHS x10
KB Deadlift x10
Press 3x5
WOD
Press 5x3
135,140(2),135(2),125,130
20100107
Snatch Grip Deadlift
WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Inch Worm
Perfect Stretch x5
3 Rounds
Kip Pulls x3
Dead hang Pull-ups x5
2 Rounds
Tuck L-hang x10sec
Kb Swings x10
Snatch Grip Deadlift 2x10
WOD
Snatch Grip Deadlift 5x5
225-245-235-245-255
First 3 sets were overhand grip, last 2 mixed grip. Could have done more with the mixed grip
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Inch Worm
Perfect Stretch x5
3 Rounds
Kip Pulls x3
Dead hang Pull-ups x5
2 Rounds
Tuck L-hang x10sec
Kb Swings x10
Snatch Grip Deadlift 2x10
WOD
Snatch Grip Deadlift 5x5
225-245-235-245-255
First 3 sets were overhand grip, last 2 mixed grip. Could have done more with the mixed grip
20100106
Thruster / Clean / Deadlift
WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Inch Worm
Row 15 Strokes for Distance
WOD
AMRAP 20
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Deadlift 10 reps
Ran out of time today 8 Rounds in 15 min 75#
Passthroughs x10
Rotator Cuff Warm-up
Bear Crawl
Inch Worm
Row 15 Strokes for Distance
WOD
AMRAP 20
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Deadlift 10 reps
Ran out of time today 8 Rounds in 15 min 75#
20100105
Jerk / Renegade Row / Sit-up
WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Inch Worm
Perfect Stretch x5
3 Rounds
Kick to handstand x3
Handstand Hold x10Sec
Ring Push-ups x5
2 Rounds
OHS x10
KB Deadlift x10
STRENGTH
Squat 1x20
190#
WOD
AMRAP 7:00
DB Split Jerk 12 6/side
DB Renegade Row 12 6/side
DB Weighted Sit-up 12
3Rounds + 4 Jerks 25#
Passthroughs x10
Rotator Cuff Warm-up
Inch Worm
Perfect Stretch x5
3 Rounds
Kick to handstand x3
Handstand Hold x10Sec
Ring Push-ups x5
2 Rounds
OHS x10
KB Deadlift x10
STRENGTH
Squat 1x20
190#
WOD
AMRAP 7:00
DB Split Jerk 12 6/side
DB Renegade Row 12 6/side
DB Weighted Sit-up 12
3Rounds + 4 Jerks 25#
20100104
Inverted Burpees / Box Jump / Burpeee
WARM-UP
Passthroughs x10
Rotator Cuff Warm-up
Crab Walk
Perfect Stretch x5
2Rounds
TGU x5 Each arm
Hang Power Snatch x10
Sit-ups x15
WOD
3 Rounds for time
10 Reverse Burpees
12 High box jumps 36"
20 ft of Burpee Broad jumps
13:39 (32")
Passthroughs x10
Rotator Cuff Warm-up
Crab Walk
Perfect Stretch x5
2Rounds
TGU x5 Each arm
Hang Power Snatch x10
Sit-ups x15
WOD
3 Rounds for time
10 Reverse Burpees
12 High box jumps 36"
20 ft of Burpee Broad jumps
13:39 (32")
Subscribe to:
Posts (Atom)
FEEDJIT Live Traffic Feed
Links
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.