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gonedeep@gmail.com

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

Syracuse,NY

About:

I have been doing Crossfit since july 2009.

Workout History

Date Workout Result Notes Action
12/03/2009 Run, Power Clean RXed 17:54 95# Power Cleans
11/29/2009 Joshie RXed 22:00 Warm Up- 5 rounds: 5 min Jump Rope, 1 min rest 3 rounds of: 25# KB snatch x21 right Tuck Sit Pull-ups x21 25# KB snatch x21 left Tuck sit Pull-ups x21
11/24/2009 Shoulder Press, Push Press, Push Jerk PRed RXed 2115 lbs non CF warmup, SP x1:160-165-165-165-160 PP x3:135-135-135-135-135 PJ x5:125-125-125-125-125
11/17/2009 Angie RXed 19:01 modified warm-up, 65, pull ups unassisted 35 assisted pull ups 100 push up 100 sit ups 100 squats
11/10/2009 Mary RXed 0 rounds warm up, Cindy 18 + 2 pull-ups
11/08/2009 Box Jump, Jumping Pull Ups, Kettlebell Swing, Walking Lunge, Push Press, Knees To Elbows, Wall Ball, Back Extension, Burpee, Double Under PRed RXed 33:07 Warm Up 2x: Samson Stretch 30 secs Jumping Jacks 30 secs Split Shuffle 30 secs Filthy Fifty: 50 Box jump, used a bench 50 Jumping pull-ups 50 Kettlebell swings, 25# Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 12# ball 50 Burpees 50 Tuck Jumps* PR-d last time was 39:58 with SU
11/06/2009 Power Snatch, Push Up RXed 10 warm-up minus pull ups and dips, 65 # power snatch
11/03/2009 Four rounds, each of: 800 meter run RXed 3 warm up, 800m run times: 3:53,4:07,4:13,4:04
10/31/2009 Squats, Push Up, Pull Up, Sit Up RXed 12:14 Warm up minus squats, pull-ups, & sit-ups Scaled to: 15 Squats 15 Push-ups 15 Pull-ups 15 Sit-ups 35 Squats 35 Push-ups 35 Pull-ups 35 Sit-ups 50 Squats 50 Push-ups 50 Pull-ups 50 Sit-ups
10/28/2009 Back Squat 5-5-5-5-5 reps RXed 1055 lbs warm up minus squats 205-205-210-215-220
10/26/2009 Run, Back Extension, Sit Up RXed 19:12 Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15(wooden rod) Pull-Ups x15 Dips x15 As Rx'd - Ran @ the School
10/23/2009 Tommy V RXed 16:21 Warm Up minus squats & pull-ups Tommy V Scaled: 115# Thruster 15x Rope Ascents 9x 115# Thruster 12x Rope Ascents 6x 115# Thruster 9x Rope Ascent 3x
10/21/2009 Walking Lunge, Sit Up RXed 14:58 Warm-up minus sit-ups,
10/20/2009 Tabata Something Else PRed RXed 386 warm up minus squats, sit-ups, pull-ups Pull-ups 11-6-5-5-4-3-3-2 Push-ups 20-13-7-8-7-7-5-7 Sit-ups 15-15-13-12-10-5-8-10 Squats 25-20-20-20-20-22-20-17-21
10/19/2009 Weighted pull-ups 1-1-1-1-1-1-1 reps PRed RXed 569 Warm-up minus pullups, 25-35-50-60-65-67.5-55 body weight: 212
10/12/2009 Elizabeth PRed RXed 09:22 Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15(wood rod) Sit-ups x15 Back Extensions x15 Pull-Ups x15 Elizabeth 21-15-9 reps of: Clean 95# Ring Dips (subbed 2x bench dips)
10/11/2009 Fran RXed 06:37 warm up minus pull-ups 95# Thruster Pull-ups (first 15 self then assisted for time)
10/09/2009 Run 5 K RXed 26:25 Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15(wood rod) Sit-ups x15 Back Extensions x15 Pull-Ups x15 Dips x15 Run 5k (3mi): Raining 55F sore back Time-26:50
10/07/2009 Thruster 1-1-1-1-1-1-1 reps RXed 1030 lbs Warm up, 125-135-145-145-150-160-170
10/05/2009 30 Muscle-ups for time RXed 19:28 Warm Up: minus pull-ups & dips Work Out: 120 Pull-ups (last 60 assisted) 120 dips
10/04/2009 Power Clean, Sit Up, Back Extension RXed 14:57 Warm Up: Minus sit-ups and back extensions 21-18-15-12-9-6-3 Rep Rounds of: Power Clean 95# Sit-ups Back Extensions Time- 14:57
10/03/2009 Run, Pistol, Sit Up RXed 19:27 Warm Up: minus squats and sit-ups Work Out: Pistols were assisted with no weight
10/01/2009 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbells 25 Back extensions 30 Wall ball shots, 20 pound ball 3 Rope climb RXed 18:52 Warm up: Samson stretch only x3 Subbed Tuck Jumps for Double Unders Subbed Dips for Ring Dips Used 25# Kettlebell 70# Hang Squat Cleans 12# Wall Ball Shots
09/30/2009 Helen RXed 12:48 Warm up minus pull-ups, 25 pound kettlebell
09/30/2009 Helen RXed 12:48 Warm Up: Minus pull-ups Helen: used 25# Kettlebell
09/29/2009 Snatch 1-1-1-1-1-1-1 reps RXed 775 lbs Warm up, 95,105,105,110,120,120,120
09/26/2009 Annie RXed 20:43 Warm up minus, squat,sit-ups, pullups, Assisted pull-ups
09/25/2009 Squat Clean, Ghd Sit Ups RXed 12:06 Warm up minus, pull ups, squats, situps, Did 115# squat cleans
09/23/2009 Bench Press, Pull Up, Back Squat, Burpee RXed 0 Warm up,minus pullups,squats,
09/22/2009 Deadlift 1-1-1-1-1-1-1 reps PRed RXed 1965 lbs Warm up, 255-265-270-275-300-300-300
09/21/2009 Shoulder Press, Push Press, Push Jerk RXed 2025 lbs Warm up, Shoulder press, 135-150-150-155-160 push press, 135-135-135-135-135 push jerk, 115-120-120-120-125
09/18/2009 Sit Up, Back Extension RXed 08:17 Warm up minus sit-ups & back extensions, replaced glute ham sit-ups with regular sit-ups
09/17/2009 Daniel RXed 00:22 Warm up minus squats & pullups,
09/15/2009 Front Squat 3-3-3-3-3-3-3 reps RXed 725 lbs Warm-up minus squats, 135,135,145,150,160
09/14/2009 Annie PRed RXed 10:43 Warm-up, Sub tuck jumps for double-unders
09/13/2009 Diane RXed 07:27 warm up, 205# deadlift assisted HSPU, and table HSPU
09/10/2009 Push jerk 3-3-3-3-3 reps RXed 595 lbs Warm up, 115-120-120-120-120
09/07/2009 CrossFit Total RXed 575 lbs CrossFit Warm Up Back Squat- 205# Shoulder Press- 135# Deadlift- 235#
09/06/2009 6 rounds for time of:Run 400 meters,25 Burpees RXed 37:44 Crossfit warm-up, six rounds run 400 meters, 25 burpees
09/05/2009 Clean and Jerk 1-1-1-1-1-1-1 reps RXed 755 lbs Warm Up Clean & Jerk 100-105-110-110-110-110-110
09/04/2009 Elizabeth RXed 12:37 Warm up minus dips, first 7 reps 100# the rest 95#
09/03/2009 Run 5K PRed RXed 28:04 Warm up, Last time-31:40 This time-28:04 difference-3:36
09/01/2009 Row, Thruster, Pull Up, Run RXed 33:40 warm up minus pullups, dips, and squats, sub row for run, 1 mile run 95# thruster x 21 21 pull-ups 800 meter run 95# thruster x15 15 pull-ups 400 meter run 95# thruster x9 9 pull-ups
08/30/2009 Weighted pull-ups 1-1-1-1-1-1-1 reps RXed 205 Warm up minus pullups and dips, My body weight is 205 Loads 5-10-15-20-25-25-25
08/29/2009 Hang Power Snatch, Run RXed 38:02 Warm up, Five rounds for time of: 95 pound Power snatch, 15 reps Run 400 meters
08/28/2009 Overhead squat 3-3-3-3-3 reps RXed 575 lbs 115-115-115-115-115
08/25/2009 Thruster, Clean, Sumo Deadlift High Pull RXed 7 warm up minus pullups,dips, squats, completed 4 rounds 95# in 12:24 completed the last 3 rounds with 65# with the rest of the time
08/24/2009 Mary PRed RXed 20 rounds warm up minus squats, pullups, and dips, cindy assisted pull ups, completed 20 rounds in 20 minutes
08/21/2009 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 18:19 warm up minus pullups and situps, did 5 reps pull ups un assisted the rest were assisted
08/20/2009 Karen RXed 10:52 warm up minus squats, 12# wallball shots
08/18/2009 Double Under, Sit Up RXed 516 warm-up minus situps, singles on the jump rope DU2 100 SU2 52 DU1 1/2 128 SU1 1/2 50 DU1 87 SU1 34 DU30s 49 SU30s 16
08/18/2009 Push Press 1-1-1-1-1-1-1 reps. RXed 785 lbs Push press 95-105-110-115-115-120-125
08/16/2009 Ryan RXed 19:29 warm up minus pull-ups/dips, 5 seated muscle ups 15 burpees
08/15/2009 Run, Pull Up RXed 4 warm up, completed 4 rounds and 4 outa 5 in the 5th round ran outa time
08/14/2009 Front Squat 1-1-1-1-1-1-1 reps RXed 1045 lbs Warm up did all pull-ups unassisted ! front squat 135-145-145-150-155-155-160
08/12/2009 Linda RXed 50:43 Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15 Sit-ups x15 Back Extensions x15 Pull Ups x15 (assisted) Dips x15 10-8-6-4-2 Deadlift 205# Benchpress 200#,3 reps,194,4 reps,190# Cleans 95#
08/10/2009 Four rounds, each of: 800 meter run RXed 3 Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15 Sit-ups x15 Back Extensions x15 Pull Ups x10 (assisted) Dips x15 Workout- .5 miles x4: 3:54, 3:49, 4:09, 4:18
08/09/2009 Tabata Something Else RXed 294 Samson Stretch, Pull-Ups 3,9,5,5,5,6,6,6(Assisted) Push-Ups 19,10,7,5,6,3,5,5 Sit-Ups 12,9,10,9,8,7,8,13 Squats 18,17,18,15,18,14,14,19
08/08/2009 Deadlift 5-5-5-5-5 reps RXed 890 lbs Warm up, Deadlift 175,175,180,180,180
08/07/2009 L-pull ups/Rope Climb RXed 00:14 Warm Up, Three rounds, 12 L-Pull-ups(assisted) 11 ft. L-rope climb, 1 ascents
08/05/2009 Row, Burpee, Run RXed 29:54 Warm Up- 3 sets: Samson Stretch 30 secs Overhead Squats x15 Sit-ups x15 Back Extensions x15 Work Out 3x: Row 500 meters (sub 45# Sumo Deadlift High Pulls 50x) 21 Burpees Run 400 meters
08/04/2009 Fight Gone Bad! RXed 242 Warm up, Wall ball shots 12# 29,23,19 Sumo deadlift high-pull,75# 28,15,12 Box Jump(park bench)10,12,13 Push-press, 75# 15,19,21 Burpees 11,7,8
08/02/2009 J.T. RXed 30:00 Warm up, 21,15,9 modified HSPU(feet on table) Ring dips(assisted) push-ups Didnt realize J.T. was timed till after, time was about 30 minutes
08/01/2009 BackSquat 1-1-1-1-1-1-1 reps RXed 1490 lbs Warm Up- 3 sets: Samson Stretch 30 secs Sit-ups x15 Back Extensions x15 Pull Ups x10 assisted Dips x15 Back Squats: 205-205-210-210-215-220-225
07/31/2009 Nicole RXed 36 warm up, completed 3 rounds of .25 miles and 12 pull-ups(assisted, per round)
07/29/2009 Run, Clean RXed 9 warm up, 80 pound clean jerks 9 rounds
07/29/2009 Run 10 K RXed 01:06:00 jogged 6 miles in 66 minutes
07/27/2009 Mary RXed 0 rounds Warm Up- 3 sets of: Samson Stretch 30 secs Sit-ups 15 Back Extensions 15 Complete as many rounds in 20 minutes as you can of: 5 Pull-ups (assisted) 10 Push-ups 15 Squats
07/26/2009 Ghd Sit Ups, Back Extension RXed 15 warm up, 10 Wallball shots, 12 pounds 10 Sit-ups 10 Back extensions 15 rounds
07/24/2009 Lynne RXed 33 warm up minus the pull ups bench press 200 # 6,4,6 reps pull ups 4,6,7 reps
07/23/2009 DT RXed 28:41 warm up, 5 rounds deadlift 115# x 12 reps hang power clean 95,75,75,75,75,75,75,75,75 push jerk 95# x 6 reps
07/21/2009 Deadlift 1-1-1-1-1-1-1 reps RXed 205 lbs warm up, lifted 205,205,205,205,205,205,205
07/20/2009 Run 5K RXed 31:40 warm up, ran
07/19/2009 Box Jump, Jumping Pull Ups, Kettlebell Swing, Walking Lunge, Push Press, Knees To Elbows, Wall Ball, Back Extension, Burpee, Double Under RXed 39:58 Warm Up: Samson Stretch 30 secs x3 Filthy Fifty: 50 Box jump, used a bench 50 Jumping pull-ups 50 Kettlebell swings, 25# Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 12# ball 50 Burpees 50 Single Unders
07/17/2009 30 Muscle-ups for time PRed RXed 13:18 warm up 30 pulls-ups(assisted) 30 dips(between bench) 10 bench dips
07/16/2009 Hang power clean 1-1-1-1-1-1-1 reps RXed 785 lbs warm up - then hang power cleans- 95,115,115,115,115,115,115
07/15/2009 Nancy RXed 15:00 warm up 3 rounds 400 meters 45,15,15# overhead squat, 10 reps
07/14/2009 Sit Up, Back Extension PRed RXed 08:15 did 4 rounds decline straight leg situps lay on floor back extensions
   

Photos

Me and my boys
me and my boys

Benchmarks:

Girls Show All Girls
Angie
19:01
Annie
10:43
Diane
07:27
Elizabeth
09:22
Fran
06:37
Helen
12:48
Karen
10:52
Linda
50:43
Lynne
33
Mary
20 rounds
Nicole
36
Heroes Show All Heroes
DT
28:41
J.T.
30:00
Joshie
22:00
Ryan
19:29
Tommy V
16:21
Body Weight Show All Body Weight
Max Load Show All Max Load
Other Show Other
CrossFit Total
575 lbs
Fight Gone Bad!
242
Tabata Something Else
386

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