KQ4599@yahoo.com
Been a member for over 2 years and
Last seen over 2 years ago
Workout History
| Date | Workout | Result | Notes | Action |
|---|---|---|---|---|
| 12/02/2009 | Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of: Thrusters right arm Thrusters left arm One-arm pull-up right arm (left hand grabs the right wrist) One-arm pull-up left arm (right hand grabs the left wrist) | RXed 08:37 | subbed strict pull ups for "one-arm" pull ups | |
| 11/29/2009 | Linda | RXed 58:24 | 1st round of Deadlifts was at 320. every other round 275. full squat cleans DL: 275 BP: 215 SC: 160 | |
| 11/29/2009 | Joshie | RXed 27:47 | knee tuck pull-ups subbed for L pull-ups | |
| 11/27/2009 | Double Under, Ghd Sit Ups, Back Extension | RXed 13 | subbed Box Jumps for double unders. anchored situps for GHD sit ups. Supermans for back extensions | |
| 11/21/2009 | Deadlift 1-1-1-1-1-1-1 reps | RXed 385 lbs | 315-335-365-375-385-405(f)-315 | |
| 11/19/2009 | Elizabeth | RXed 12:55 | as Rxd, full squat cleans. | |
| 11/16/2009 | Angie | PRed RXed 18:20 | ||
| 11/10/2009 | Run 5 K | RXed 28:08 | ||
| 11/08/2009 | Box Jump, Jumping Pull Ups, Kettlebell Swing, Walking Lunge, Push Press, Knees To Elbows, Wall Ball, Back Extension, Burpee, Double Under | RXed 33:50 | had to sub supermans for back extensions, 45lb thrusters for wall balls, and tuck jumps for double unders | |
| 11/06/2009 | Power Snatch, Push Up | RXed 13 | ||
| 11/01/2009 | Squats, Push Up, Pull Up, Sit Up | RXed 30:19 | ||
| 10/29/2009 | Annie | PRed RXed 09:30 | subbed box jumps for double unders | |
| 10/29/2009 | Back Squat 5-5-5-5-5 reps | RXed 1285 lbs | 225, 295, 315, 225, 225 went back down to 225 to take it easy on my left leg | |
| 10/27/2009 | Nate | RXed 10 | subbed 2 ring pull ups and ring dips for every 1 muscle up. | |
| 10/20/2009 | Weighted pull-ups 1-1-1-1-1-1-1 reps | PRed RXed 700 | 45-55-65-70-80-85-95 BW 215 | |
| 10/20/2009 | Tabata Something Else | RXed 287 | calf is swollen, squats were done slowly. more of a stretch | |
| 10/12/2009 | Fran | RXed 03:35 | ||
| 10/10/2009 | Run 5 K | PRed RXed 24:50 | ||
| 10/05/2009 | Power Clean, Sit Up, Back Extension | RXed 09:39 | ||
| 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 27:20 | ||
| 09/30/2009 | Helen | RXed 12:57 | ||
| 09/30/2009 | Snatch 1-1-1-1-1-1-1 reps | RXed 765 lbs | 135-145-155-165-175f-165-175f | |
| 09/28/2009 | Thruster, Clean, Sumo Deadlift High Pull | PRed RXed 11 | ||
| 09/27/2009 | Angie | RXed 20:54 | ||
| 09/25/2009 | Squat Clean, Ghd Sit Ups | RXed 09:59 | ||
| 09/23/2009 | Bench Press, Pull Up, Back Squat, Burpee | RXed 3 | only did 3 rounds still getting over a nasty head cold. BW 220 16-20-20 13-19-20 8-15-15 | |
| 09/21/2009 | Shoulder Press, Push Press, Push Jerk | RXed 6145 lbs | SP - 155-165-175-185-200(f) PP - 175-185-195-205(f)-205(f) PJ - 175-185-195-205-225(f) | |
| 09/20/2009 | Sit Up, Back Extension | RXed 11:55 | ||
| 09/18/2009 | Sit Up, Back Extension | RXed 11:55 | no Glute Ham machince... Had to get creative for GH situps... subbed supermans for back extensions. | |
| 09/15/2009 | Annie | RXed 14:02 | no jump rope. Had to substitute 24" box jumps for double unders. | |
| 09/15/2009 | Front squat 3-3-3-3-3 reps | RXed 275 lbs | 225 275 (f) 275 295 x1 295 x1 Did this after a hill run workout... not a good idea | |
| 09/13/2009 | Diane | RXed 03:47 | hand stand pushups done in gravel, had to lean legs up against the dip bars. | |
| 09/10/2009 | Push jerk 3-3-3-3-3 reps | RXed 850 lbs | 185-205-225-235-250(F) | |
| 09/09/2009 | Walking Lunge, Box Jump, Weighted Pull Up | RXed 23:25 | had to modify a little. Did all of the exercises in body armor. probably around 30 lbs. Made the box jumps a pain. | |
| 09/08/2009 | CrossFit Total | RXed 1005 lbs | BS-405 SP-205 DL-400 Wasnt feeling it | |
| 09/07/2009 | Run, Burpee, Jump And Touch | RXed 31:57 | ||
| 09/07/2009 | Run, Burpee, Jump And Touch | RXed 31:57 | ||
| 09/03/2009 | Elizabeth | PRed RXed 05:57 | ||
| 09/03/2009 | Run 5 K | RXed 25:55 | 3 laps around the FOB, then ran to the center. dont know if it was a true 5K | |
| 09/02/2009 | Row, Thruster, Pull Up, Run | RXed 25:54 | had to go back and forth from the treadmill to the thrusters to the pull ups... dont know how much that affected my time. | |
| 08/31/2009 | Weighted pull-ups 1-1-1-1-1-1-1 reps | RXed 0 | ||
| 08/30/2009 | Power Snatch, Run | RXed 21:30 | Started good, died at the end | |
| 08/29/2009 | Overhead squat 3-3-3-3-3 reps | RXed 2445 lbs | did 135 155 165 175 185 Not allowed to drop the weights on the plywood floor out here in afghanistan. could have gone heavier. | |
| 08/27/2009 | Nate | PRed RXed 11 | subbed 6 pullups and 6 dips for muscle ups | |
| 08/26/2009 | Thruster, Clean, Sumo Deadlift High Pull | RXed 10 | ||
Benchmarks:
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- Other Show Other
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- CrossFit Total
- 1005 lbs
- Tabata Something Else
- 287
