Strength : BACK SQUAT 3 sets of 5 at 80% 1 Rep Max
Metabolic Conditioning: Three rounds of:
- 10 Power Cleans (165 lbs/115lbs)
- 10 Burpees
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1k row: 3:23 [2011.11.15] {prior 3:35}
2k row: 7:16.7
5k row: 18:46.7
5k run: 26:20
10k run: 1:01:17
12k run: 1:16:48
14k run: 1:30:16
22.1k run (half marathon): 2:09:13
About
I'm a 41 year old male (6' 1", 195 lbs) who joined Oakville's Canadian CrossFit in September 2008; and I started working out at Burlington's CrossFit Connection in September 2009. Aside from some jogging and yoga I've never really been athletic; weight-training and gymnastics are completely new to me. CrossFit is an opportunity for me to increase my fitness and push myself to new levels.
This blog is where I record the details of my workouts, track my progress and note my PRs.
This blog is where I record the details of my workouts, track my progress and note my PRs.
Posts
Links
Personal records
Bests and maxes:
2k row: 7:16.7
5k row: 18:46.7
5k run: 26:20
10k run: 1:01:17
12k run: 1:16:48
14k run: 1:30:16
22.1k run (half marathon): 2:09:13
Beep test: 10.5 [2010.06.27]
KB swings (20kg) x 150: 9:47 [2010.01.28]
KB swings (20kg) x 150: 9:47 [2010.01.28]
Back squat: 265 lbs [2010.02]
Bench press: 155 lbs [2012.05.01]
Standing box jump: 36" [2010.09.10]
Clean: 200 lbs [2011.06.07]
Clean: 200 lbs [2011.06.07]
Clean (squat): 195 lbs [2011.02.22]
Deadlift: 400 lbs [2012.02.13] {prior 385}
Deadlift: 400 lbs [2012.02.13] {prior 385}
Consecutive double-unders: 45 [2011.03.14]
Front squat: 255 lbs [2012.02.07] {former 245 lbs]
Front squat: 255 lbs [2012.02.07] {former 245 lbs]
Hang clean: 165 lbs [2010.11.18]
Overhead (C&J): 175 lbs [2011.02.17]
Overhead (C&J): 175 lbs [2011.02.17]
Overhead squat: 155 lbs [2012.02.10] {prior 120 lbs}
Press: 120 lbs [2011.02.28]
Press: 120 lbs [2011.02.28]
Consecutive kipping pull-ups: 27 [2012.04.17]
Push-press: 175 lbs [2011.12.29] {prior 165, 170 lbs}
Snatch: 135 lbs [2012.03.03] {prior 130 lbs [2011.05.03]}
Push-press: 175 lbs [2011.12.29] {prior 165, 170 lbs}
Snatch: 135 lbs [2012.03.03] {prior 130 lbs [2011.05.03]}
Thruster: 160 lbs [2010.10.26]
Benchmark WODs:
Angie: 29:11
Badger: 39:02
Cindy: 12 rounds
Crossfit Total: 700 [2010.01.14]
Cindy: 12 rounds
Crossfit Total: 700 [2010.01.14]
DT (@135 lbs): 20:29 [2010.04.08]
Daniel: 24:08
Diane: 8:29 (scaled)
Grace: 5:53 [2010.07.14]
Fight Gone Bad: 273 [2010.02.18]
Daniel: 24:08
Diane: 8:29 (scaled)
Grace: 5:53 [2010.07.14]
Fight Gone Bad: 273 [2010.02.18]
Filthy Fifty: 33:29 [2011.12.15] {prior: 44:24 2010.07.10}
Fran: 12:54
Helen: 10:58 [2010.04.06]
Jackie: 9:27 (2011.05.04]
Karen: 6:08 [2010.03.26]
Helen: 10:58 [2010.04.06]
Jackie: 9:27 (2011.05.04]
Karen: 6:08 [2010.03.26]
Kelly: 30:48 [2010.06.10]
Nancy: 19:10 [2010.04.01]
Nutts: 31:50 (scaled) [2010.05.31]
Rankall: 6 rounds [2011.11.19]
The Chief: 21 2/3 [2010.05.28]
Blog Archive
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2010
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March
(19)
- Football total
- 25 is the number
- On the board at CrossFit Connection
- MetCon: Run, jump squat, pull-up
- Karen
- Max front squats + Met Con
- Heavy Thrusters
- Deadlifts, power snatch, pull-ups and push ups
- Counting down deads, box jumps and burpees
- Wall balls, sit-ups and man-makers
- MetCon: Running, squat cleans and burpees....lots ...
- Back squats, power cleans and burpees
- A WOD fit for a CBC camera
- Saturday Strength and Met Con
- Counting down deads, ring dips, and jump squats
- Heavy power cleans, squats and toes to bar
- Pulling Grace
- Tabata-type WOD with Fight Gone Bad elements
- Don't Stop, Don't Drop, Don't Hop
-
▼
March
(19)
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