Sunday, January 18, 2009

Miscellaneous lifts
























Crossfit Total:

Shoulder Press: 190lbs
Back Squat: 365lbs
Deadlift: 475lbs
Total: 1030lbs

Friday, January 16, 2009

Crossfit WODs

3 rounds for time- 10 pull ups, 10 front squat @165#, 10 burpees:  4:30
30 Muscle-ups for time: 4:56
100 Inverted Burpees for time: 12:14
100 Pull-ups for time: 5:00
Angie: 15:34
Annie: 7:06
Barbara: R1- 2:46 R2- 3:49 R3- 4:07 R4-4:23 R5- 5:48 (1min rest, pukie)
Cindy: 23 and 1/3 rounds
Danny: 2 and 2/3 rounds (30" box, wall pull-ups)
DT: 17:24
Elizabeth: 4:38 (Power cleans)
Fight Gone Bad: 321
Fight Gone Bad (20 reps): 16:05
Filthy Fifty: 24:19
Fran: 2:58
Grace: 2:46
Grace @ 155#: 6:37
Handstand Helen: 10:13
Helen: 7:27
Isabel: 3:57
Jackie: 9:39 (subbed 1200m run and ring pullups)
Josh: 5:38
Kelly: 22:56
KellyXXX: 22:25 (run 400m, 30 box jumps 24" box, 7 thrusters w/95#)
Lynne: @170lbs... 159 reps, 55 reps bench, 104 pull ups
Mac: (21-15-9, dl 225#, box jump 20", ring dips) 4:54
Mary: 9 and 2/3 rounds
Nasty Girls: 8:38
Nate: 14 rounds + 2 mu and 3 hspu
Nicole: 117 pull ups (7)
Randy: 6:39

Thursday, January 15, 2009

Gymnastics

Tabata Squats: 20
Consecutive Muscle Ups: 13 (straight bar) 11 (rings)
Weighted muscle ups: Bw + 20lbs (dynamax ball between feet)
50, 20# weighted pull ups for time: 1:20
Consecutive HSPU: 25
Pistol: BW+70lbs
Kipping Pullups: 77
Consecutive L-Pullups: 10
1RM Pullup: BW + 140lbs (@ 185#)
Pushups in 2mins (ARMY PT Test style): 82

Wednesday, January 14, 2009

Power Lifts

Deadlift: 475lbs, 405lbs x 5 reps
Back Squat: 375lbs, 225 x 20reps
Bench Press: 315lbs
14" Bench Press: 255lbs

Olympic Lifts

Squat Clean: 295#
Power Clean: 285#
Hang clean: 255#
Front Squat: 315#
Split Jerk: 295lbs
Back Rack Jerk: 320#
Clean and Jerk: 295#
Hang Snatch (power): 205#
Power Snatch: 205#
Full Snatch: 230# (bw 180#)
OHS: Body weight x 15 reps @ 165#, 245# x 2, 255# x 1
Back Squat (olympic): 375#

Running/Rowing

10k: 48:30
2k row: 7:10.2
500m row: 1:29.6
1k Row: 3:15
5k run: 22:22
1 mile: 5:45
800m: 2:21
400m: 57.8 sec
200m: 25.19 sec (hand timed)
100m: 10.99 sec (hand timed)
40m: 4.61 secs (hand timed)