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Matthew Kopp 01-21-2009 03:41 PM

Re: MK's progress tracker
For time:

15 hspu's
1 L pullup
13 hspu's
3 L pullups
11 hspu's
5 L pullups
9 hspu's
7 L pullups
7 hspu's
9 L pullups
5 hspu's
11 L pullups
3 hspu's
13 L pullups
1 hspu
15 L pullups


Did this with Ben. I think I could have gone faster, breaks were a little too long. Felt great though. I really like the hspu's, the L pullups are a good change too.

Matthew Kopp 01-24-2009 08:43 PM

Re: MK's progress tracker
CrossFit Total

BS 275, 315, 365(fail)
SP 135, 155, 165
DL 275, 315, 335(pr) :super:

Total: 815

Got too greedy on squats. Should have gone up to 345ish. I think I am close to 170 on SP. 335 on DL felt about my max, also a PR!!! I should be able to get 345 or above next time.

Matthew Kopp 01-25-2009 06:53 PM

Re: MK's progress tracker
"Barbara" - first time with this one...

5 rounds for time:

20 pullups
30 pushups
40 situps (anchored)
50 squats

Rest exactly 3 minutes between each round.

Rnd 1 - 3:27
Rnd 2 - 4:07
Rnd 3 - 4:40
Rnd 4 - 4:35
Rnd 5 - 4:00

Total - 20:49 (totally gassed)

I would like to get under 4 minutes on each round next time. This was a real gasser. The anchored situps take the most time by quite a bit!! Try a abmat? or a towel rolled under the lower back? Got the first 2 pullup rounds in an unbroken set of 20.

Matthew Kopp 01-28-2009 05:40 PM

Re: MK's progress tracker
Modified 'Lynne'

4 rounds
max reps bw bench press (used 205 = bw+25#)
max rep pullups

bench: 11, 8, 6, 4
pullups: 20, 16, 14, 10

Did 1-1-1-1-1-1-1 thrusters (not going for heavy weight)


Matthew Kopp 01-29-2009 04:28 PM

Re: MK's progress tracker


135# cleans (full squat cleans this time - from ground each time)
ring dips


About 6 minutes SLOWER then last time, but last time I did hang power cleans. Makes a HUGE difference. Grip was no problem this time. Felt good.

Then did some weighted pullups with 50#, tgu's with 70#.
Good abs workout too.

Matthew Kopp 02-02-2009 02:48 PM

Re: MK's progress tracker
30 MuscleUps for time

8:03 (PR of 10 straight) then sets of 3ish.

Also did 4x10 sets of 54# weighted dips
and 4x10 sets pullups (3-5 45# weighted, then hammer or overhand up to 10)

Lots of abs.

Matthew Kopp 02-04-2009 07:39 AM

Re: MK's progress tracker
Back Squat


Next time I should start at 245 and work up from there in smaller steps for a heavier overall workout. Felt good. I thought I would be in the 315 range. Next time...

Also, I DID MY FIRST TURKISH GETUP WITH [B]115 POUNDS[/B] (barbell) :super:

Felt really good. I am also getting closer and closer to being able to do a front lever. Did a new gymjones ab exercise... floor wipers. You lay on your back holding 135#barbell (just like bench) and pull your legs up to touch the bar on each side of your hands. Good stuff.

4x5 reverse grip weighted pullups (50#)
3x10 reverse grip L pullups

Matthew Kopp 02-04-2009 07:00 PM

Re: MK's progress tracker
"Bear" Workout (supposed to be a rest day)

5 sets of 7:

power clean, thruster, back squat to press- can't rest on ground or put bar down during set.

95-115-135-135-155(failed on 5th rep)

Really great workout!! Did this with Ben at the Breck Rec Center. Should get the last set at 155 without failing on next attempt.

Then, got a PR on deadlift: [B]355 Pounds[/B] :super: That is 20# heavier then my previous attempt and I felt I could go heavier but there was no more room on the bar (wide bumper plates)!

What a GREAT day of lifting.

Matthew Kopp 02-06-2009 05:47 PM

Re: MK's progress tracker
shoulder press

push press

push jerk

[B]Need to start all of these sets at 145 next time[/B].

Have gotten 165 on SP before and it felt easy, today it was hard. I think this is a PR on PP and maybe on PJ too!

SP = 170
PP = 200
PJ = 200

Need to start doing more hspu's on a bench or paralettes for deeper range of motion!

Matthew Kopp 02-09-2009 06:53 PM

Re: MK's progress tracker

AMRAP in 20 mins:

5 hspu's
10 one-legged squats (alternating)
15 pullups

8 rounds + hspu's + 2 pistols

I just looked at my last "Mary" WOD and I had set the goal for 8 complete rounds!!! [U]I met my goal[/U]!! This time I set up 2 benches and did the hspu's between them so I could get a deeper range of motion. Quite a bit harder. My 15 pullups were mostly broken into 10 + 5.

NEXT TIME: 10 rounds. Pullups in sets of 15

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