WODClub - Crossfit Workout Tracking and Gym Member Billing - Alfred Arango's CrossFit Profile by WOD Club

Alfred Arango

Been a member for over 1 year and Last seen 9 months ago

About:

Owner of Hialeah Gardens Strength & Conditioning, CrossFit HG

Workout History

Date	Workout	Result	Notes
03/23/2011	Daily Training 03/23/2011	RXed 175 lbs	A. 135 x 1 x 3 B. 175 x 1 x 2 C. GHD sit ups & Planks
03/22/2011	Daily Training 03/22/2011	RXed 205 lbs	A. 157 B. 205
03/21/2011	Daily Training 03/21/2011	RXed 230 lbs	Feeling good for this weekend. A. 165 lbs (95%) B. 215 lbs (95%) C. 230 lbs (95%) * No failed attempts today, Fr. Squat felt super light.
03/19/2011	Daily Training 03/19/2011	RXed 232 lbs	A. Snatch - 160 lbs - bad day for the snatch, 15 lbs short of PR! B. Clean & Jerk - 227 lbs (7 lb PR!), 232 lbs (PR clean! Failed the Jerk! Final attempt, couldn't go again. I'll take the PR, though I know I can Jerk it on a good day. C & D. Out of time, had to coach a group.
03/19/2011	Max Clean & Jerk	PRed RXed 227 lbs	7 lb PR!
03/19/2011	Max Clean	PRed RXed 232 lbs	It was actually my final Clean & Jerk attempt for the day with a failed Jerk, after having hit a PR C&J on the prior attempt. Haven't actually gone for a "Max Clean" in quite some time.
03/17/2011	Daily Training 03/17/2011	RXed 225 lbs	A. Had to settle for 225 as the MFD, 80% @ 180 B. 122 C. 157 D. 24 kg KB, not for time
03/16/2011	Daily Training 03/16/2011	RXed 257 lbs	A. 175 B. 130 C. 205 D. 257 + 40"
03/15/2011	Daily Training 03/15/2011	RXed 180 lbs	A. 95-105-115 B. 180 C. 2x16kg KB's, not for time
03/14/2011	Daily Training 03/14/2011	RXed 215 lbs	A. 140 B. 165 C. 157 D. 215 E. Monitor on the C2 is broken, all I now is that I pulled hard!
03/12/2011	Daily Training 03/12/2011	RXed 175 lbs	Junior Olympics this weekend. Had to drive to the box & lift between prelims & finals. Felt tired & figured I would have a bad day, but I PR'd on the Snatch! A. 175(PR!) B. 215(not so great) C. N/A D. N/A...Out of time. Had to head back to J.O.'s for finals.
03/12/2011	Max Snatch	PRed RXed 175 lbs	Actually felt tired today, but my speed has improved so..3 lb PR, hope to hit 180-185 @ the meet.
03/10/2011	Daily Training 03/10/2011	RXed 204 lbs	A. 80%@192lbs, 85%@204lbs B. 70%@145lbs, 75%@155lbs, 80%@165lbs C. not for time
03/09/2011	Daily Training 03/09/2011	RXed 247 lbs	A.112, 120 B. 220 C. 247 D. 247 & 40"
03/08/2011	Daily Training 3/8/2011	RXed 230 lbs	Hot streak on the Jerk ended today. Almost hit 242, would have been 2 lb PR. A. MFD - 230 (10 lbs short of PR), Drop set - 182 B. 130 C. 2 x 20 kg KB's
03/07/2011	Daily Training 03/07/2011	RXed 205 lbs	A. 135 B. 162 C. 165 D. 190 E. 205 + 38" F. uh... Enough?
03/05/2011	Daily Training 03/04/2011	RXed 225 lbs	A. 170 B. 215 (225 clean) C. 237 D. not for time
03/03/2011	Daily Training 03/03/2011	RXed 240 lbs	A. 240lbs (5lbs PR!), 192lbs for 80% x 2 x 3 B. 120lbs C. 157lbs D. 157lbs, 20lbs, 32kg (not for time)
03/03/2011	Max Push Jerk	RXed 240 lbs	Split Jerk (Max for Day)
03/02/2011	Daily Training 03/02/2011	RXed 237 lbs	A. 170 B. 125 C. 215 D. 235 E. 237 & 34" Box
03/01/2011	Daily Training 03/01/2011	RXed 195 lbs	A. 140 B. 187 C. 195, 170 D. Not for time
02/28/2011	Daily Training 02/28/2011	RXed 197 lbs	This weeks' 197 Fr Squat felt lighter than last week's 187 Fr Squat A. 135 B. 160 C. 165 D. 185 E. 195 & 34" from a squat
02/26/2011	Daily Training 02/26/2011	RXed 230 lbs	A. 170 B. 220 C. 230
02/24/2011	Daily Training	RXed 235 lbs	Matched a PR Split today, I'm loving this cycle. A. 235 lbs (MFD), 190lbs (80%x1x3) B. 120 lbs C. 147 lbs D. 142 lbs E. Not for time
02/23/2011	Daily Training	RXed 227 lbs	A. 120 lbs B. 165 lbs C. 205 lbs D. 225 lbs E. 227 lbs + 38"
02/22/2011	Daily Training 02/22/2011	RXed 180 lbs	A. 137 lbs B. 170 lbs C. 180 lbs, & 160 lbs Conditioning was not for time. Not going to do whole lot of "for time workouts between now & the meet."
02/21/2011	Daily Training 02/21/2011	RXed 190 lbs	1st day of new cycle. This one peaks with the MIA Classic @ CF Soul. A. 130 lbs B. 165 lbs (oops, did 75% instead of 70%) C. 155 lbs D. 172 lbs E. 190 lbs & 30" jumping from a squat
02/14/2011	Daily Training 2/14/2011	RXed 172 lbs	Hit a new PR on the Snatch today, thanks Jess @ CF Soul A. 172 (PR + 2LBS) B. 210 LBS C. 165 LBS D. had to settle for 205 (no legs left)
02/14/2011	Max Snatch	RXed 172 lbs	Just a "heavy single day". Not supposed to go for a max but I felt good.
02/09/2011	Daily Training 2/9/2011	RXed 275 lbs	Horrible Day! I prefer to full snatch & full clean! I never though I would say that, lol. Plus I just all around felt week today. A. 145# B. 190# C. 200# D. 275# (had to settle for 90%, no way in hell I was gonna hit 95%) No Conditioning Today! Going to eat a whole rotisserie chicken and a quart of MILK instead.
02/08/2011	Daily Training 2/8/2011	RXed 176 lbs	WU Series : A. 65 lbs, 75 lbs B. 80 lbs.90 lbs,95 lbs Training: A. 137 lbs B. 176 lbs C.120 lbs
02/08/2011	Sprints & Unbroken DU's	RXed 04:51	Never broke the DU's 1) 1 min. (ran past the 100m mark, oops!) 2) 58 sec 3) 57 sec 4) 57 sec 5. 56 sec Total = 4:51 (8:51 w/ rest)
02/07/2011	Daily Training 02/07/2011	RXed 225 lbs	Considering the copious amounts of Guinness that were consumed during Super Bowl Sunday, today's lifts went surprisingly well. A. 155# B. 205# C. 155# D. 225#
02/07/2011	KB Swing & Push up + T2B & HSPU	RXed 05:43	Felt good on the lifts, but S.B. Sunday definitely caught up with me on the conditioning. A. 2:53 B. 2:54
02/05/2011	Daily Training 02/05/2011	RXed 245 lbs	A. 145 lbs B. 187 lbs C. 245 lbs D. 45 lbs Conditioning (posted separately)
02/05/2011	DL, GHD Sit up, DU's	RXed 04:58	Worked w/ 215 lbs (60% of 355 1rm = 213) sets by set breakdown: 1:11 1:14 1:16 1:17 Total 4:58 Total + Rest time = 13:58
02/03/2011	Daily Training 02/03/2011	RXed 02:45	A. 155# B. 187# C. 165# No conditioning today, this is supposed to be the final back-off week of the cycle. It would defeat the purpose if I destroy myself with met-con om a daily basis.
02/02/2011	Daily Training 02/02/2011	RXed 200 lbs	Reduce clean/jerk complex and high pull weights from last week by 10% A. 185 B. 135 C. 200
02/02/2011	Pull-up + Broad Jump /20 lb vest	RXed 04:45	would have gone faster @ my box, pull-up bar was so high I had to climb on a box and then jump to grab the bar.. lol!!
02/01/2011	Daily Training 02/01/2011	RXed 180 lbs	A. 120# B. 145# C. 180# (last week 200#)
02/01/2011	DU's, Ring Dip, KB Swing	RXed 8 rounds	Finished 8 rounds and 18 DU's for the 9th.
01/29/2011	"Sweep & Mop the Box for time" LOL	RXed 01:00:00	Had to choose between lifting and cleaning my gym.
01/27/2011	Daily Training 01/27/2011	RXed 177 lbs	A. 65-70-75-80 B. (80% = 176 lbs) 175-175-177-177-177 C. 200-210-220 D. Had Skip (out of time, & that sucks cause I LOVE Snatch Balance) Conditioning, posted separately
01/27/2011	KB swing + Burp + 100m Sprint	RXed 05:22	1- 46 sec, 2- 46 sec, 3- 45 sec, 4- 46 sec, 5- 47 sec, 6- 49 sec, 7- 43 sec Total = 5:22 With rest time factored in = 14:22 This workout was from Oly-Athlete.com
01/26/2011	Daily Training 01/26/2011	RXed 215 lbs	A. 65-70-80-85 B. 135-165-175-185-190 C. 115-120-130-135 D. 205-205-210-210-215 Conditioning (posted separately)
01/26/2011	Suicides + Cindy + DU's	RXed 08:47	This was a fun workout!
01/25/2011	Daily Training 01/25/2011	RXed 200 lbs	A. 65-70-75-80 lbs B. 135-135-137-137-137 lbs (80% = 137 lbs) C. 152-162-170 lbs D. 135-165-185-195-200 lbs (+10 lbs from last week) *Bk squat & HSPU posted as separate workout.
01/25/2011	Back Squat & HSPU	RXed 02:01	Rest time of 3:00 is not factored in to the total time. 1) 42 sec 2) 45 sec 3) 34 sec Total 121 sec (2:01) with rest time = 8:01
01/24/2011	Daily Training 1/24/2011	RXed 145 lbs	Subbed the Squat Style Jerk for the Split today. Had to skip the Jerk Dip Squat in order to have enough time to hit the C2.
01/24/2011	C2 3x(250m + 500m + 750m)	RXed 33:00	Result includes rest time.
01/22/2011	James Bond	RXed 04:20	snatch + hang snatch w/115# working on speed.
01/20/2011	Daily Training 1/20/11	RXed 05:48	A. 155# B. 165# (squat style jerk) C. 187#, 200#, 210# D. 180# Conditioning: 1:08 1:10 1:10 1:14 1:06 Total: 5:48 (not including rest time)
12/18/2010	Max Clean	RXed 225 lbs
12/18/2010	Max Clean & Jerk	RXed 220 lbs
11/23/2010	Max Split Jerk	RXed 235 lbs
11/18/2010	Max Front Squat	RXed 255 lbs
10/01/2010	Max Snatch	RXed 170 lbs
09/24/2010	Max Back Squat	RXed 305 lbs
06/22/2010	Max Dead Lift	RXed 355 lbs
06/09/2010	Cindy	RXed 30 rounds	30 rds + 5 pull-ups and 6 push-up
05/31/2010	Annie	RXed 05:35
11/17/2009	Helen	RXed 07:15