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Dsc00682

robboflo@gmail.com

Been a member for over 3 years and Last seen over 2 years ago

Workout History

Date Workout Result Notes Action
01/29/2010 Handstand Push Up, Squats, Pull Up, Push Up RXed 210 Progression HSPU 60 degree incline Band assist pullups 60-100-30-10
01/26/2010 Deadlift, Pull Up RXed 20:35 135# 15-12-9-6-3 DL 35-25-15-10-5 Pullups
01/25/2010 Double Under, Back Extension RXed 28:33
01/05/2010 Deadlift 5-5-5-5-5 reps RXed 1025 lbs
08/31/2009 Deadlift 5-5-5-5-5 reps PRed RXed 1165 lbs 205-225-235-245-455
08/25/2009 Mary RXed 0 rounds
08/24/2009 Back Squat 3-3-3-3-3 reps RXed 1075 lbs 205-210-215-220-225
08/18/2009 Nicole PRed RXed 15
08/17/2009 Overhead Squats 5-5-5-5-5 RXed 330 lbs 45-65-75-80-85
08/10/2009 Four rounds, each of: 800 meter run RXed 5
08/08/2009 Deadlift 5-5-5-5-5 reps RXed 1135 lbs 205-225-225-235-245
06/10/2009 Back Squat, Handstand Push Up RXed 285 lbs
06/09/2009 Mary RXed 0 rounds
06/08/2009 Deadlift 1-1-1-1-1-1-1 reps RXed 1840 lbs Buy in: 400m run, 15 45# goodmornings, 60 squats 205-225-255-275-285-295-300
06/02/2009 Overhead Squats 5-5-5-5-5 PRed RXed 375 lbs Buy In: 5 pullups, 10 pushups, 10 GHD situps, 10 45# goodmornings, 20 airsquats Ovhd Squat: 55-65-785-85-95 Cash Out: 5 pullups, 10 pushups, 10 GHD situps, 10 45# goodmornings, 400m jog
06/01/2009 30 Muscle-ups for time PRed RXed 05:51 60 dips, 60 pullups
05/25/2009 Run 5K RXed 33:32
05/23/2009 Run, Back Extension, Sit Up RXed 30:02 "Pack" 800m run, 30 GHD situps, 30 Good Mornings
05/20/2009 Run, Squats RXed 20:32 As Rx'd
05/16/2009 Diane RXed 09:15 Pack 185#DL, 45 degree HSPU
05/15/2009 Sit Up, Back Extension RXed 12:44
05/14/2009 Mary RXed 0 rounds As Rx'd
05/12/2009 Back Squat 5-5-5-5-5 reps RXed 985 lbs
05/11/2009 Four rounds, each of: 800 meter run RXed 5
05/07/2009 Push jerk 1-1-1-1-1-1-1 reps PRed RXed 985 lbs 115-125-135-145-150-155-160(PR)
05/06/2009 Helen PRed RXed 13:49 as Rx'd
05/05/2009 Rest Day RXed Still working on "Top Guns"
05/04/2009 Front Squat 1-1-1-1-1-1-1 reps RXed 900 lbs 160-170-180-190-200
05/03/2009 Elizabeth RXed 07:45 21-15-9 65# cleans 33-23-14 bench dips
05/02/2009 Hansen RXed 12:42 35# KB 15 burpee, 15 pushup 30 GHB Situp
05/01/2009 Rest Day RXed "Top Guns" by Joe Foss. A collection of stories from the top fighter aces of WWII. Some great tales!
04/30/2009 Box Jump, Jumping Pull Ups, Kettlebell Swing, Walking Lunge, Push Press, Knees To Elbows, Wall Ball, Back Extension, Burpee, Double Under RXed 13:45 25 box jump 35 pullup 35 kettlebell swing 35 lunge 35 push press 35# 35 goodmorning 25# 35 12# wall ball 25 burpee 35 jumprope 35 situp description of exercised at www.crossfit.com Enjoy!
04/29/2009 Shoulder Press 1-1-1-1-1-1-1 reps RXed 940 lbs 115-120-125-130-135-140-145PR
04/28/2009 Deadlift, Ring Dip RXed 12:02 400m warmup run 5X 21 SumoDeadliftHiPulls 21 Dips 800m cooldown
04/25/2009 Run, Back Extension, Sit Up PRed RXed 26:10 Pack 3X 800m run 35 good mornings 35 situps
04/24/2009 Rest Day RXed 8.5 mile hike with 25# pack 2:30:00 Castlewood Cyn NO BLISTERS
04/22/2009 Angie RXed 21:20 WOD warmup 400m Tabata run buy in jumping pullups 1km Tabata jog/walk cash out
04/20/2009 Back Squat 3-3-3-3-3 reps RXed 1075 lbs 185-205-205-225-255
04/19/2009 Snowchucker RXed 02:00:00
04/18/2009 Snowchucker RXed 02:30:00
04/17/2009 Snowchucker PRed RXed 01:30:00
04/16/2009 Helen RXed 14:52 3X 400m run, 21-30# KB, 12 jumping pullups
04/15/2009 Rest Day RXed Sick
04/14/2009 Rest Day RXed Sick
04/13/2009 30 Muscle-ups for time RXed 15:30 400m warmup run 120 jumping pullups 120 bench dips 400m run 400m walk cooldown
04/11/2009 Shredder RXed 0
04/10/2009 Rest Day RXed Recovery day, I was fried
04/09/2009 Run 5 K PRed RXed 37:30 mile splits- 11:58. 23:52. 35:40 Shaved 5:12 off last try
04/08/2009 Shoulder Press, Push Press, Push Jerk RXed 1650 lbs SP 95-105-115-125-135 PP 95-105-115-125-135 PJ 95-105-105-105-95 Lower total but better form
04/07/2009 Rest Day RXed ZZZZZZZZZ!
04/06/2009 Hang power clean and jerk 1-1-1-1-1-1-1 reps RXed 800 lbs 115-125-135-135-145-145
04/06/2009 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 RXed 17:02
04/04/2009 Nancy RXed 20:02 400m run, 45# OH squat x5
04/03/2009 Shredder RXed Keystone, one foot of freshies, cat trip to Outback
04/02/2009 Rest Day RXed Apparently needed two days of rest???
04/01/2009 Rest Day RXed Jumped in the pool for a little SCUBA refresher!
03/31/2009 Nicole RXed 12 "Nicole" lite
03/30/2009 Fight Gone Bad! RXed 314 12# ball, 8" shots 18" box jump treadmill for calories 65# push press 65# SDHP
03/29/2009 Pull Up, Ring Dip RXed 10:00 "Pack" 10 rounds 8 jumping pullups 8 bar dips
03/28/2009 Rest Day RXed Shreddin' the pow at Arapahoe Basin!
03/27/2009 Four rounds, each of: 800 meter run RXed 2 400m laps, felt like crap today (no energy)
03/26/2009 Back Squat 3-3-3-3-3 reps RXed 985 lbs 155-185-205-215-225
03/25/2009 Rest Day RXed Just plain needed a rest today.
03/24/2009 Karen RXed 07:30 12# ball, 10' shot, 150 reps Wish I has a 20# ball! (next time)
03/23/2009 Lynne RXed 155#x8 30 jumping p/u 155#x6 30 jumping p/u 135#x8 30 jumping p/u 135#x8 15 jumping p/u 135#x9 15 jumping p/u no spotter, no max bench!
03/22/2009 Deadlift, Run RXed 25:02 "Pack" 185#DLx15 800m run 185#DLx12 800m run 185#DLx9 800m run no problem
03/21/2009 Rest Day RXed Upon further review, I shall count yesterday as a WOD and today was a rest day. Nursing a Mongo blister on heel, it's off to REI for new hiking boots..
03/20/2009 Rest Day RXed Hiked 7 miles with 30# pack. Felt great to get out on the trail!
03/19/2009 Murph RXed 30:00 "Half Murph" Woke up with my 20# armor on 260# 1-1-09 238# this morning 20# to go!
03/18/2009 Split Jerk 1-1-1-1-1-1-1 reps RXed 915 lbs 105-115-125-135-135-145-155(PR) 15 warmups with pvc, 15 with bar
03/17/2009 Rest Day RXed
03/16/2009 J.T. RXed 08:45 Incline HSPU Bar dips
03/15/2009 Hang Squat Clean, Rope Climb RXed 21:00 Scaled WOD 5 Rounds 155# aggravated tennis elbow so 115# HSC X 5 15 Jumping Pullups
03/14/2009 Rest Day RXed
03/13/2009 Shredder RXed 0 Lots of cat tracks to Blue Sky Basin, great Cardio!
03/12/2009 Rest Day RXed
03/11/2009 Pull Up, Ring Dip, Sit Up RXed 15 Jumping pullups Dips
03/10/2009 CrossFit Total PRed RXed 760 lbs SQ 255-275-295-300PR SP 115-125-135-145PR DL 275-315PR-355F-345F
03/09/2009 Handstand Push Up, Pull Up, Walking Lunge RXed 7 HSPU on incline Tuck sit pullups
03/08/2009 Run 5 K RXed 42:42 Never ran this far before. Will do better next time!
03/07/2009 Rest Day RXed
03/06/2009 Jackie RXed 07:32 jumping pullups
03/05/2009 Clean and Jerk 1-1-1-1-1-1-1 reps RXed 985 lbs 115-135-135-145-155-165-175(F)-135
03/04/2009 Rest Day RXed
03/02/2009 Helen RXed 15:00 30# Kettlebell, jumping pull-ups
03/01/2009 21 Hip-Back Extensions Run 400 meters 18 Hip-Back Extensions Run 400 meters 15 Hip-Back Extensions Run 400 meters 12 Hip-Back Extensions Run 400 meters 9 Hip-Back Extensions Run 400 meters 6 Hip-Back Extensions Run 400 meters 3 Hip-Back Extensions Run 400 RXed 25:00
02/25/2009 Push jerk 1-1-1-1-1-1-1 reps RXed 965 lbs 115-135-135-145-145-(165F)-145PR-145
02/10/2009 Deadlift 1-1-1-1-1-1-1 reps PRed RXed 1995 lbs 225-275-275-295-315(PR)-315-295
02/09/2009 Mary RXed 0 rounds
02/06/2009 Shoulder Press, Push Press, Push Jerk PRed RXed 1695 lbs SP 95-115-125-125-125 PP 125-135-135-135-135 PJ 135-135-125-125-125
02/05/2009 Kettlebell Swing, Ghd Sit Ups, Back Extension, Knees To Elbows RXed 16:00 1 pood DB swings 10 GHD situp 10 back ext 10 knee to elbow (not quite)
02/03/2009 Back Squat 5-5-5-5-5 reps PRed RXed 1085 lbs 135-225-225-245-255
02/02/2009 30 Muscle-ups for time RXed 16:00 120 chair dips 120 jumping pull ups NOT pretty
02/01/2009 Kelly RXed 19:17 Puppy Dawg version 3 sets 6# ball 75#hay bale It'll have to do!
01/29/2009 Thruster 1-1-1-1-1-1-1 reps RXed 795 lbs First time- warmup barbell x10 105-115-115-115-115-115-115
01/27/2009 CrossFit Total RXed 660 lbs First freeweights since back surgery!
   

Photos

IR just a pup!

Benchmarks:

Girls Show All Girls
Angie
21:20
Diane
09:15
Elizabeth
07:45
Helen
13:49
Jackie
07:32
Karen
07:30
Kelly
19:17
Nancy
20:02
Nicole
15
Heroes Show All Heroes
Hansen
12:42
J.T.
08:45
Murph
30:00
Body Weight Show All Body Weight
Max Load Show All Max Load
Other Show Other
CrossFit Total
760 lbs
Fight Gone Bad!
314

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