WOD Club - Crossfit Workout Tracking and Gym Member Billing - Rick Sinclair's CrossFit Profile by WOD Club

Rick Sinclair

Been a member for over 1 year and Last seen 12 days ago

Main Gym

About:

Love my family, love my job, and love my CrossFit! 24 years as a career firefighter and still keeping up with the kids I work with thanks to CrossFit. I am 56 and find myself lifting weights that I could not when in my twenties. I wish CrossFit had been available when I was in my twenties! :)

Workout History

Date	Workout	Result	Notes
01/21/2012	Wod x 2	RXed	Not timed
01/03/2012	1000M Row	RXed 03:30
01/03/2012	Fran	RXed 07:20	First Fran post injury. Not good 3mins off best but a start.
07/29/2011	Max Clean & Jerk	PRed RXed 190 lbs
06/25/2011	Dip/KB/Squat 15/20/25	RXed 8 rounds	Just after midnight
06/21/2011	Pickle Ball Hell	RXed 01:30:00
06/21/2011	Tennis Court Shuttle	RXed 3
06/20/2011	Girls Mix	Mod 15:35
06/20/2011	Chipper from Matt	RXed 15:06
06/14/2011	Amanda	RXed 15:56
06/14/2011	Regional Mini Chipper	RXed 15:25
06/14/2011	3/3/3/3/3/3 Deadlift	RXed 5720 lbs
05/14/2011	Cindy	RXed 19 rounds
05/11/2011	MasterWOD #9	RXed 08:41	200m Row
05/11/2011	Mainsite05/11/11	RXed 00:22	5 min following MasterWOD #9
04/10/2011	CrossFit Games Open 11.3	RXed 28	Masters 55-59 weight of 135#
03/18/2011	Overhead Squat, Front Squat, Back Squat	RXed 3120 lbs	PR 175# OHS
03/16/2011	CrossFit Games Open 11.1	Mod 6	Using 75#
02/14/2011	Wittman	RXed 16:25
02/12/2011	Rope-a-Dope	RXed 6 rounds
01/27/2011	Master WOD #2	RXed 5625 lbs
01/27/2011	Double Dash	RXed 359	Fun WOD!
01/21/2011	Tracy's 46th!	RXed 17:22
01/20/2011	Hauling Wood	RXed 20 rounds
01/16/2011	The Hawk	RXed 18:16	Made the mistake of doing Pull-ups EMOTM up to 17 + one round of 16 to finish. Totally blew up my biceps, forearms and grip. Made cleans and KB a challenge. Did not have much left for this one.
01/15/2011	Tucson	RXed 12:28
01/15/2011	Core Crusher	RXed 11:18	10 mins after Tucson (6rft: 6-C&J 135#, 14- Push Ups, 20- Dbl Unders)
01/11/2011	Muscle Up, Handstand Push Up, Power Clean	Mod 16:44	HSPU completed with legs piked feet on GHD as a mod.
01/11/2011	Max Clean	RXed 200 lbs	Squat Cleans
01/04/2011	Fran	PRed RXed 04:40	20 sec PR Completed after midnight
01/03/2011	Communitywod	RXed 15:00	No timing device, time is just a guess. Will try again soon to verify.
12/24/2010	30 Squat Cleans for tme	RXed 04:42
12/17/2010	Whitten	RXed 30:58
12/16/2010	Shoulder Press, Push Press, Push Jerk	RXed 6620 lbs
12/11/2010	DEFCON1	RXed 13:59	Fun!
12/10/2010	Box Jump, Jumping Pull Ups, Walking Lunge, Kettlebell Swing, Push Press, Knees To Elbows, Wall Ball, Back Extension, Burpee, Double Under	RXed 19:32	Finished at 11:55pm
12/10/2010	Filthy Fifty	PRed RXed 19:32	3:17 off my previous best. Finally broke 20min
12/05/2010	300 Boat Race	RXed 20:12
12/05/2010	Helen	PRed RXed 08:44
12/04/2010	Fritty	RXed 21:30
11/28/2010	Swingin' Cindy	RXed 17:07
11/28/2010	12 Rep Circuit	RXed 10:02
11/24/2010	Biloxi Blues	RXed 37:52	1000 reps total! Thanks NavyMike. Long WOD
11/16/2010	Breathe Later	RXed 21:14
11/12/2010	Clean & Jerk 1-1-1-1-1-1-1 reps	RXed 995 lbs	Failed at 185
11/12/2010	Pull a Burp	RXed 10:01
11/12/2010	Max Clean & Jerk	RXed 175 lbs
11/12/2010	Max Squat Clean	RXed 195 lbs
11/12/2010	Deadlift 1-1-1-1-1-1-1 reps	RXed 1965 lbs
11/11/2010	ROW/DBSWINGS/RINGDIPS/SLAMBALL	RXed 23:36
11/11/2010	On The Grind	RXed 17 rounds	Fun WOD!
11/10/2010	Keep It Pushin	RXed 15:57
11/10/2010	Overhead Squat, Front Squat, Back Squat	PRed RXed 3290 lbs
11/10/2010	Max Front Squat	RXed 240 lbs	PR
11/09/2010	Mainsit WOD 11/8/10	RXed 11:14
11/09/2010	Kettlebell Swing, Wall Ball, Pull Up	RXed 11:14
11/07/2010	lumberjack 20	RXed 21:31	45# DB for Squat Cleans, no 2pd so did 27 reps of 53# KB to equal weight total for 2pd.
11/06/2010	Human Power	RXed 12 rounds
11/06/2010	Breathe In Breathe Out	RXed 14:03	Completed 15min after Human Power
11/04/2010	Crew Race	RXed 21:18
11/03/2010	Barbara	RXed 35:35	4:41/4:29/4:42/5:04/4:31 + 12:00 MIN REST. Added 20 lb vest to meet NavyMike's challenge. You suck Michael!
11/03/2010	Barbara	RXed 30:49	15 min following Barbara with 20lb vest I repeated her without the vest in 3:17/3:38/3:41/4:02/4:11 + 12:00 min rest. Bad idea overall. Twice in one night is a lot for this old man! :)
10/30/2010	Got to Have It	RXed 17 rounds	170 HPC @ 95#, 510 Double Unders. Whose idea of fun was this!?
10/30/2010	Ghd Sit Ups, Back Extension	RXed 15
10/29/2010	100 sit ups for time	RXed 02:20
10/24/2010	Tabata-Bing Bada-Boom	RXed 47	added Sit-ups to fit the group size. Not good to add more exercises. :-) Actual score of 61 (14 sit-ups)
10/24/2010	Mike's Nancy	RXed 14:46
10/23/2010	Sax special	RXed 12 rounds	Completed 12 rounds + 100m run + 8 Burpee/Box Jumps. Used 35# Kettlebell
10/21/2010	Master's Mod Helen	RXed 07:23
10/21/2010	Pull 'n Stand	RXed 09:40	In no hurry for this one. Just trying to spend extra time on my hands.
10/21/2010	Brenton	RXed 08:30
10/19/2010	Squat Jump	RXed 11:01
10/13/2010	Deadlift 5-5-5-5-5 reps	RXed 8446 lbs
10/12/2010	Snatch balance 1-1-1-1-1-1-1	RXed 905 lbs	95-115-125-135-140-145-150
10/12/2010	Mainsite 10112010	RXed 62	Totals: Row=8 Squats=19 Pull Ups=12 Push Ups=10 Sit Ups=13 ___________62 (496 total reps)
10/12/2010	Tabata This!	RXed 62 rounds	As per mainsite. (no mods, subs, or bands) Row for calorie/8 Squat/19 Pull Ups/12 Push Ups/10 Sit Ups/13
10/07/2010	Back Squat, Rope Climb	RXed 17:04	Haven't done rope climbs in many years (no access). Used a 2.5 inch x 15' firehose climb for this one. Tough to hold onto but fun. :)
10/06/2010	Explode	RXed 11 rounds	Level 3 - 135# Squat Clean Completed 11 rounds + 3 Cleans/6 Dips/9 Squats
10/06/2010	Snatch, Pull Up	Mod 05:41	16KG Kettlebell. Not man enough for the 24KG yet. :) Completed 10mins after Explode.
10/05/2010	Resting 60 seconds between sets: Bench press 2-2-2-2-2-2-2-2-2-2	PRed RXed 3950	185/195/195/195/200/200/200/200/200/205 Total 3950 197.5 Average per lift
10/05/2010	Resting 60 seconds between sets: Bench press 2-2-2-2-2-2-2-2-2-2	RXed 205	185 195 195 195 200 200 200 200 200 205 Sorry for the repost but this is probably more consistent with everyone else. I was more interested in the total and average per lift rather than the max weight. I was trying to start heavy (for me) and stay there or increase as much as possible without failure.
09/30/2010	2009 CF Games Chipper	RXed 31:51
09/29/2010	Jack	RXed 10
09/29/2010	Deadlift	RXed 4230 lbs
09/29/2010	Max Dead Lift	PRed RXed 425 lbs	20# PR
09/29/2010	Deadlift 1RM	PRed RXed 425 lbs
09/26/2010	Annie	RXed 06:19	:31 slower than last time. Struggled with Dbl Udrs first 50 and struggled with sit ups last 50. Did the same number of sit ups in the Ante Up wod Fri. and my abs didn't enjoy today! :)
09/25/2010	Fight Gone Bad!	RXed 368
09/24/2010	"Ante up"	RXed 18:33
09/23/2010	"The Seven"	RXed 36:22	HSPU and heavy thruster slowed me down a bunch. Great workout. 7 min PR
09/18/2010	Filthy Fifty	RXed 22:49	PR by almost 4 mins.
09/17/2010	Mainsite 100917	RXed 09:14
09/17/2010	OHS, Ring Dip	RXed 10:18	Weight used = 85#
09/17/2010	Front Squat 3-3-3-1-1-1	RXed 2160 lbs
09/17/2010	Max Front Squat	RXed 235 lbs
09/13/2010	ADAMBROWN	RXed 44:56
09/12/2010	Helton	RXed 36:36
09/11/2010	Deck of Death	RXed 27:03
08/31/2010	Weight Vest Squat/DL/Lunge	RXed 10:10
08/30/2010	Back Squat 3-3-3-3-3 reps	RXed 3855 lbs	Did "Tabata Something Else" + 2 mins rest the "Jump Around" then Back Squats 5x3 205/235/255/285/305
08/30/2010	Tabata Something Else	RXed 412	Started with "Tabata Something Else", 2 mins rest then, "Jump Around", followed by "Back Squat 5x3"
08/30/2010	Jump Around	RXed 21:02	Did "Tabata Something Else" as the prelude to this one. Squat component with a score of 145.
08/29/2010	150 Burpees	RXed 11:47
08/29/2010	50 Burpees	Mod 03:43
08/29/2010	100 Burpees	RXed 07:56
08/27/2010	"Jumping Dead"	RXed 466
08/25/2010	"Fresh Blood"	RXed 19:21	Great workout! Warm up of 50 Dbl Unders and cool down of 75 unbroken Dbl Unders.
08/25/2010	5-3-1 Deadlift Week 4	RXed 4705 lbs
08/25/2010	5-3-1 OH Press Week 3	RXed 1340 lbs
08/24/2010	Test 3	RXed 340	Tabata Squat 20 Muscle Ups 17 _________________ Total = 340
08/24/2010	Make it Stop	RXed 10:06	Completed this and 5 mins later did the Tabata Squat/ Muscle Up WOD 20/17 for 340.
08/20/2010	Muscle Ups	RXed 16	Rnd 1 = 9 reps unbroken Rnd 2 = 7 reps unbroken
08/20/2010	5-3-1 Back Squat Week 3	RXed 2775 lbs	Set 1 = 5/225 Set 2 = 3/260 Set 3 = 3/290
08/19/2010	Three rounds of: 30 Wallball shots, 20 pound ball (10.5 foot target) 75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)	RXed 16:59	W/U with 50 Dbl Unders and finish with 50 Dbl Unders
08/19/2010	Somethin, Somethin	RXed 0
08/18/2010	"Twisted Liz"	RXed 13:31
08/18/2010	5-3-1 Deadlift Week 3	RXed 3685 lbs
08/18/2010	5-3-1 OHP Week 2	RXed 1090 lbs
08/18/2010	Grace	RXed 04:21	:54 sec PR
08/17/2010	Burpees on the minute	RXed 18:00	17 rounds completed for 153 reps
08/17/2010	Burpees on the Minute	RXed 17 rounds	153 reps completed
08/13/2010	Annie	PRed RXed 05:48	Did it first time in 7:03 (8sec PR but missed many dbl unders...got angry) 1min rest then.... 50/40/30/20/10 Dbl Unders Only 15secs rest btwn then.... Repeated Annie unbroken in 5:48 (taking another 1:15 off for new PR)
08/13/2010	Annie	RXed 07:03	Struggled with dbl undrs
08/13/2010	Double Unders	RXed 150
08/13/2010	Run to Work (out)	RXed 15:58	A modification is to do 1min of work at each station btwn runs, or follow rep scheme. As always you control the intensity. :)
08/12/2010	5-3-1 Back Squat	RXed 2755 lbs
08/12/2010	Thruster, Push Up	RXed 18:41	I had a dream that I could do each round of thrusters unbroken. Must have been a pipe dream cause that went up in smoke! :)
08/10/2010	SQT	RXed 4	Measured 50 meters instead of yard so actually ran an additional 56 yards. Might have broken 4min at the shorter distance. Guess I will try again. :)
08/10/2010	5-3-1 Deadlift Week 2	RXed 4655 lbs	2nd WOD of the day.
08/10/2010	Snatch, Clean, Squat Clean, Pull Up, Double Under	RXed 346	136kg total weight btwn snatch and C&J + 210 total reps.
08/08/2010	Helen	RXed 09:03	Did Fran first with a PR of over a minute and a half, rested 15mins then did Helen.
08/08/2010	Fran	RXed 05:01
08/07/2010	5-3-1 Back Squat	RXed 3375 lbs
08/07/2010	5-3-1 OH Press	RXed 1465 lbs
08/06/2010	Muscle Up, Overhead Squat, Toes To Bar, Ghd Sit Ups	Mod 27:28	95# for OHS
08/03/2010	Roy	RXed 18:48	Do not preface this WOD with a 5-3-1 first week program of Deadlift. 5 reps at 235, 5 at 275, and 10 at 315 made this one a challenge. Oh and make sure to use a pull-up bar rather than slippery metal rings with no chalk. Pull-ups were very slow due to grip issues. Great workout otherwise!
08/03/2010	5-3-1 Deadlift	RXed 5295 lbs
08/01/2010	Confluence Football 1	RXed 12 rounds
07/24/2010	100 Push Ups	RXed 100
07/23/2010	100 Push Ups	RXed 100
07/22/2010	100 Push Ups	RXed 100	Part of 3100 push ups in month of July
07/22/2010	15 min Cindy	RXed 19 rounds
07/21/2010	100 Push Ups	RXed 100
07/20/2010	Linda	RXed 25:32
07/20/2010	Pickleball	RXed 00:01
07/20/2010	Double Unders	RXed 100
07/20/2010	100 Push Ups	RXed 100
07/19/2010	Max Dead Lift	RXed 405 lbs
07/19/2010	Amanda	Mod 11:17	115# Squat Snatch
07/19/2010	Deadlift 1RM	RXed 405 lbs	Completed immediately following completion of AMANDA wod.
07/19/2010	7 Rounds: 20 Squats, 15 Push Ups, 5 Pull Ups, 5 Burpees, 15 KB Swings 53#, 20 Sit Ups	RXed 00:00	17:30 feet anchored on sit ups.
07/19/2010	Max Back Squat	RXed 335 lbs
07/19/2010	Max Push Jerk	RXed 175 lbs	5 lb PR over previous lift in 2008
07/18/2010	Congratulations Laurie Carver!	RXed 0	Awesome!
07/17/2010	100 Push Ups	RXed 100	AM
07/17/2010	100 Push Ups	RXed 100	PM
07/17/2010	Air Squats	RXed 4 rounds	PM
07/16/2010	100 Push Ups	RXed 100	PM
07/16/2010	100 Push Ups	RXed 100	AM
07/15/2010	Countdown on the water	Mod 00:00	Modified HSPU and did not time just kept moving :)
07/15/2010	Double Under/KB Swing	RXed 00:00	No timing device. Good stuff anyway!
07/14/2010	BackSquat 1-1-1-1-1-1-1 reps	RXed 2155 lbs	Haven't been able to squat in about two months due to injury so this result surprised me. My 1RM is 335 so to get to 325 after a multi rep warmup was great!
07/13/2010	"The Chief 2.0"	RXed 18 rounds
07/13/2010	Lift, Push, Slam, Sit	RXed 00:00
07/13/2010	Quick Slam	RXed 24	Completed following Lift, Push, Slam, Sit workout.
07/09/2010	Pull Up, Sit Up, Squats	RXed 16:48	Pull-ups straight, no kip. (bar too close to wall! bummer)
07/08/2010	1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1: burpees and squats	RXed 10:17	Challenging
06/27/2010	"4 Bars of Death"	RXed 24:37
06/26/2010	Nancy	RXed 13:39	The last two 400m runs were the pits!
06/26/2010	Diane	Mod 05:03	Had to do a piked handstand push up (they are still a weakpoint for me)
06/25/2010	Nutts	RXed 21:12	OK that was sucky!
06/24/2010	Pull Up, Push Up, Squats	RXed 13:42
06/22/2010	Prepare To Perspire	Mod 12:54
06/20/2010	Father''s Day Special	Mod 0
06/19/2010	KB Like There Is No Tomorrow	Mod 35 lbs
06/19/2010	15 Min Run	RXed 00:00
06/17/2010	Master's Mod Helen	PRed RXed 06:39	Thought I would give it a go again. Knew I do better if I got my DU's moving! :) NW Regionals 13:39....I like the improvement.
06/15/2010	"THE AIR FORCE WOD"	Mod 10:44	Completed a warm-up of 10 thrusters, 10 SDHP, 10 Push Jerks, 10 OHS, 10 Front Squats all at 95# then bumped up to 115# for 10 Thrusters before getting a call on the fire engine. Got back to the station and decided to try this one. Awesome time Larry! I can't believe your time, you were flying! I finished this WOD at 1:30am but I was determined to get a workout in today. It was a busy shift and couldn't fit it in during the day.
06/14/2010	"The Nemesis"	RXed 21:44	That was tough!
06/11/2010	Pull, Push, Jump	Mod 13:01	Last 15 push-ups were straight push-up (but I was clapping in my mind, does that count?). Larry you are a beast! I can still hardly bend my arms. I kinda feel like the Michelin Man looks! :)
06/11/2010	" Full Body Tune Up"	RXed 11:26	Wow! That got my HR up! Took 10min break between this one and the Push/Pull/Jump
06/11/2010	50 Burpees	PRed RXed 03:25	as part of the 150 burpee workout. 100 burpees in 7:16 and 150 burpees in 11:43. Third workout today (10 min rest between workouts)...felt like going crazy! Must have had too much sleep last night.
06/11/2010	100 Burpees	RXed 07:16	As part of a 150 burpee workout.
06/11/2010	150 Burpees	PRed RXed 11:43	WOD #1 Pull/Push/Jump 10min rest WOD #2 Full Body Tune-up 10min rest the WOD #3 150 Burpees. Lots of energy today (and my son and grandaughter were napping so I could get away with it!)
06/09/2010	C & J 3/2/1	Mod 175 lbs
06/09/2010	Deadlift	Mod 4245 lbs
06/09/2010	Front Squat	Mod 205 lbs
06/08/2010	6/7/10	RXed 06:52	Used 95# bar. Played 1.5hrs of pickleball as a warm-up. Great fun!
06/07/2010	Jackie	RXed 07:51	Made the mistake of doing a series of snatch (squat) and OHS working up to 135# first with a short break and then Jackie. Legs did not enjoy the thrusters! :)
06/06/2010	Spealer Special	Mod 22:56	Comments: One round of Cindy 5 pull-ups/10 push-ups/15 squats completed after each round of Clean & Jerk for a total of ten rounds. Same workout done by Spealer in 12:00 and Kalipa 14:00 at 155#.
06/05/2010	Elizabeth	RXed 09:55
06/04/2010	Post Murph Chipper	Mod 13:57	Need to work on my running! :)
06/03/2010	Randy	RXed 05:15
06/03/2010	Angie	RXed 11:58	200m run & 50 Dbl Unders before + 200m run & 70 Dbl Unders after
06/01/2010	Just Somethun	Mod 0
06/01/2010	Annie	RXed 07:11	This is the one I meant not "Angie"! :)
05/30/2010	Handstand Push Up, Thruster, Knees To Elbows, Deadlift, Burpee, Pull Up, Kettlebell Swing	RXed 43:25	At the completion of round 5, and realizing that I still had 2 to go, I started to think I should have updated my will before starting this one! :) Enjoy (PS- Even the Burpees looked good compared to the heavy Thrusters)
05/28/2010	The King	RXed 20:43
05/22/2010	Max Front Squat	Mod 230 lbs
05/17/2010	Double Dead	Mod 00:00	Just went hard
05/16/2010	Max Push Jerk	RXed 175 lbs
05/22/2009	Max Clean	Mod 200 lbs