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Dscf0128

Chris McConnell

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

Main Gym

About:

In the Army for more than a decade but Crossfit since July 2008. Currently working on getting balanced fitness. I am fairly strong but lack metcon.

Workout History

Date Workout Result Notes Action
09/04/2011 Front squat 3-3-3-3-3 reps RXed 2325 lbs 135-145-155-165-175. Good progression
09/03/2011 Rest Day RXed The Vikings
09/02/2011 Power clean, bar-facing burpee RXed 12:10
09/01/2011 Weighted pull-ups 3-3-3-3-3 reps RXed 1290
08/31/2011 Eight rounds for max reps of: 75 pound Push press, 20 seconds Rest 10 seconds Jumping alternating lunge, 20 seconds Rest 10 seconds RXed 182
07/27/2011 Jackie RXed 12:08 First real; work out in quite a while, staff and Battery command are not conductive to fitness!
12/24/2010 DT Mod 13:15 scaled to 95lb.s rehabing from a year on staff and my first 6 months of command.
07/23/2010 Cindy RXed 12 rounds just getting back on the program after a long break due to army politics
08/25/2009 Thruster, Clean, Sumo Deadlift High Pull RXed 5 just getting back at it after almost 6 months of not working out. Oh and we run way to much it the army.
04/22/2009 Deadlift 1-1-1-1-1-1-1 reps RXed 2250 lbs
04/11/2009 Row, Burpee, Run RXed 25:40
04/10/2009 CrossFit Total RXed 905 lbs BS- 345 PR, SP- 155, DL-415 PR
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 17:30 4:12 faster than last time
03/31/2009 Sit Up, Back Extension RXed 10:43 No GHD used an incline sit up bench instead.
03/30/2009 Nicole RXed 10 Bad weather in Iraq, imagine that had to use an elliptical as we have no treadmills. So 5 rounds but tried a new approach and did 10 pull ups each round.
03/25/2009 Front squat 3-3-3-3-3 reps PRed RXed 2745 lbs hurt my wrist so had to hold the bar cross arm felt really weird but it worked.
03/22/2009 Lynne RXed 10 not sure how the log for this one works so I just put in total bench press reps - total pull ups.
03/17/2009 Murph RXed 53:55 first time as RX'd. Have to find a better place to run mid point in top of a hill and its only 200m so you cross the top 8 times per mile.
03/15/2009 J.T. RXed 15:41 Two weaknesses in one work out. HSPU's and Ring dips
03/14/2009 Hang Squat Clean, Rope Climb RXed 44:07 Not as RX'd wrist injury prevents cleans sub'd deadlift in slow motion also no rope so sub'd 45 pull ups a round.
03/13/2009 Back Squat 3-3-3-3-3 reps RXed 4155 lbs 245-265-275-295-305
03/11/2009 Pull Up, Ring Dip, Sit Up RXed 15 had 20 seconds left so I did 4 more ring dips since they are my weakness
03/10/2009 CrossFit Total PRed RXed 935 lbs Back squat 335, Shoulder press 155, Deadlift 405
03/09/2009 Handstand Push Up, Pull Up, Walking Lunge RXed 7 felt like crap, no energy! Must be Iraq's effect on me.
03/04/2009 Deadlift 1-1-1-1-1-1-1 reps PRed RXed 2565 lbs 335-355-365-375-385-385-365 form was weak.
03/02/2009 Helen PRed RXed 11:42 about an hour after running a mile, legs are tight but fore arms are tighter! Also a new PR!
02/27/2009 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 21:42 lots of interruptions!
02/25/2009 Push jerk 1-1-1-1-1-1-1 reps RXed 1135 lbs 135=145-155-165-175-180-180
02/23/2009 Row, Push Press RXed 20:55 no rowing machine, subbed 45lb SDHP 50 per set.
02/22/2009 Front squat 3-3-3-3-3 reps RXed 2325 lbs 115-135-155-175-195
02/20/2009 Run, Pull Up RXed 9 got 9 more pull ups in the tenth minute
02/17/2009 Squat clean 1-1-1-1-1-1-1 reps RXed 1025 lbs 95-115-135-155-165-175-185F-185
02/13/2009 Fran PRed RXed 11:07 4 minutes faster than last time.
02/11/2009 Double Under, Squat Clean, Ring Dip RXed 16:04 Only half the Squat Cleans and Ring Dips (22) my back is killing me so I cut it short.
02/10/2009 Mary RXed 0 rounds Twofer today to catch up
02/10/2009 Deadlift 1-1-1-1-1-1-1 reps RXed 2150 lbs 315-335-355-375-385-375 Fail- 355 Did this after Cindy today.
02/06/2009 Shoulder Press, Push Press, Push Jerk RXed 5800 lbs trying to get back on schedule but the war is not cooperating!
02/03/2009 Kelly RXed 38:56 first time on this one
01/30/2009 Nicole PRed RXed 11 same number of rounds as last time but more reps by 2 or 3.
01/29/2009 Elizabeth RXed 18:43 First time with rings, big difference.
01/28/2009 Thruster 1-1-1-1-1-1-1 reps RXed 950 lbs matched my last PR so I am happy, didn't lose anything here. 105-125-135-135-145-150-155
01/26/2009 Sit Up, Back Extension PRed RXed 10:40 No GHD so sit ups on incline bench, that was still a killer!!
01/24/2009 CrossFit Total RXed 815 lbs squat-315, press-135 (25 lb drop from last press PR), Dead lift-365
01/22/2009 Overhead Walking Lunge, Burpee RXed 30:11 all that time off is catching up to me fast. Also did this with a 45 lb. dumbbell by mistake.
01/21/2009 15 Handstand push-ups 1 L Pull-up 13 Handstand push-ups 3 L Pull-ups 11 Handstand push-ups 5 L Pull-ups 9 Handstand push-ups 7 L Pull-ups 7 Handstand push-ups 9 L Pull-ups 5 Handstand push-ups 11 L Pull-ups 3 Handstand push-ups 13 L Pull-ups 1 Handstand p RXed 21:03 My two weakest exercises in the same work out. Used the Smith machine with the bar on the highest position as both pull up bar and foot rest.
01/20/2009 Mr. Joshua RXed 30:49 No GHD so I did incline sit ups.
01/19/2009 Hang power clean 1-1-1-1-1-1-1 reps RXed 1145 lbs 135-135-155-165-175-185-195 going to do Cindy tonight to!
01/19/2009 Cindy RXed 13 plus 5 pull ups and 5 push ups. Did this after the Hang power clean 1-1-1-1-1-1-1.
01/16/2009 Overhead squat 3-3-3-3-3 reps RXed 1635 lbs 95-105-105-115-125 Not bad for first work out in a long while going to do todays WOD tonight
01/04/2009 Deadlift 3-3-3-3-3 reps RXed 1050 lbs only have 210 lb.s of plates at home so thats all I could do!
01/02/2009 Run, Clean RXed 4 with 3 more reps, still sick!
12/28/2008 Thruster, Clean, Sumo Deadlift High Pull RXed 5 had 1:20 to spare but the cold I came home on leave with is now in my chest. Slowing me down!!
12/16/2008 Split Jerk 1-1-1-1-1-1-1 reps RXed 1165 lbs 155-165-175-175-165-165-165. Not bad haven't done these in a while.
12/15/2008 Deadlift, Burpee RXed 12:18 second round was real slow had to do one rep at a time.
12/13/2008 Deadlift, Box Jump, Pullup RXed 23:01 had to sub 3 pull ups and 1 ring dip for the Muscle ups. That really hurts my time.
12/12/2008 Three rounds of: 24" Box jump, 50 reps 185 pound Deadlift, 21 reps 30 Pull-ups RXed 27:51 that took to long, its the pull ups slowing me down. Cardio is weak too.
12/09/2008 Annie RXed 15:21 First time with Annie
12/08/2008 Clean and Jerk 1-1-1-1-1-1-1 reps RXed 940 lbs 145-155-155-160-160-165-170 Fail
12/07/2008 Pull Up, Push Up, Back Extension, Ghd Sit Ups RXed 6 No GHD machine so subbed incline sit-ups
12/04/2008 Five rounds of: 50 pound dumbbell, walking lunge, 10 alternating steps 50 pound dumbbell, swing, 15 reps RXed 09:36 Thats a tough one
12/03/2008 Fran RXed 15:02
12/01/2008 Shoulder Press 1-1-1-1-1-1-1 reps RXed 160 lbs 125-145-155-160-160 fail- 155-155 fail
11/30/2008 Tabata Something Else RXed 323
11/29/2008 Deadlift 3-3-3-3-3 reps PRed RXed 1385 lbs 265-265-275-285-295 in pounds
11/17/2008 Helen RXed 12:10
   

Photos

Another day riding around Iraq.

Benchmarks:

Girls Show All Girls
Annie
15:21
Cindy
12 rounds
Elizabeth
18:43
Fran
11:07
Helen
11:42
Jackie
12:08
Kelly
38:56
Lynne
10
Nicole
11
Heroes Show All Heroes
DT
13:15
J.T.
15:41
Mr. Joshua
30:49
Murph
53:55
Body Weight Show All Body Weight
Max Load Show All Max Load
Other Show Other
CrossFit Total
935 lbs
Tabata Something Else
323

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