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Matthew Kopp 01-08-2009 06:17 PM

Re: MK's progress tracker
10 rounds for time:
3 x weighted pullups (45#)
5 x deadhand pullups
7 x kipping pullups

Scaled to:

2 x weighted pullups (45#)
3 x deadhang pullups
5 x kipping pullups

Did 4 rounds as ordered (4:30)
Did the other 6 rounds as 3 deadhangs and 7 kippings. (total time: 15:22)

WAY better on the kipping pullups, getting much better extension and more swing!!

Did 60 hspu's (4x15) with squats (4x15).

Ab workout with knees to elbows and rope pull-downs.

Matthew Kopp 01-11-2009 06:22 AM

Re: MK's progress tracker
Front Squats


Much harder then I thought they would be. This was my first time. The last one or two of the last sets were sloppy and not deep enough.

Got my rings!!! Did 5 x 4 sets of muscleups. Good stuff.

Matthew Kopp 01-11-2009 06:24 AM

Re: MK's progress tracker
Worked out with Norf, made up a workout...

65# thrusters
ring dips
44# KB swings

Not timed.

Back squats
5-5-5-5-5 (light)

Matthew Kopp 01-13-2009 06:35 AM

Re: MK's progress tracker
Did pullup WOD as ordered from other day:

10 rounds for time
3 weighted pullups (45#)
5 deadhang pullups
7 kipping pullups

Each time you come off the bar is a "rep".

26 minutes, 23 'reps'

WAY better at kipping pullups lately.

Matthew Kopp 01-13-2009 06:37 AM

Re: MK's progress tracker
30-25-20-15-10-5 sets of:
'virtual' shoveling (full length bar with 45# plate on one end up and over a
24" barrier, back and forth is one)

18 minutes (ish)

A real grip killer.

Matthew Kopp 01-13-2009 06:32 PM

Re: MK's progress tracker
For time:

155# power cleans (15, 12, 9, 6, 3)
ring dips (30, 24, 18, 12, 6)


Matthew Kopp 01-18-2009 08:33 PM

Re: MK's progress tracker
10 GHD Situps
10 Back Extensions
30 95# thrusters
50 Pullups

30 GHD situps
30 Back Extensions
20 95# Thrusters
35 Pullups

50 GHD Situps
50 Back Extensions
10 95# Thrusters
20 Pullups


Really hard workout!! I was down in Santa Fe for the last 5 days, not working out, and I could definately feel the lack of nutrition today.

Matthew Kopp 01-19-2009 04:56 PM

Re: MK's progress tracker
100 pullups for time


About 18 seconds faster then last time!

Next time... under 7 minutes.

Matthew Kopp 01-19-2009 08:54 PM

Re: MK's progress tracker
Hang Power Cleans

135-155-175-185-195-200-205(PR)!!!! :super:

Finally got to the 205 mark!!

Then did hang power cleans
135# x 10
155# x 5

Turkish get ups with 95# (barbell) x 5 on each arm.

Matthew Kopp 01-21-2009 09:03 AM

Re: MK's progress tracker
"Mr Joshua"

5 rounds for time:
run 400m
30 GHD Situps
250# Deadlift, 15 reps

I did a HEAVILY MODIFIED version of this. NO running (knee hurts). The first round I did 50 walking lunges... took about 1:30. The rest of the rounds I only did the situps and the deadlifts. Oh, and I only did 4 rounds (thought it was only 4).

Took me... around 29 minutes (forgot to stop the stopwatch). I COMPLETED all of the deadlifts though!!! Grip is getting better, and I think my form was good. Broke the sets of 15 into groups of 5ish (had to take breaks).

Not sure if my form on the GHD situps is correct.

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

Matthew Kopp 02-10-2009 07:19 PM

Re: MK's progress tracker
"Death by Barbell"

5 rounds for time:

15 deadlift - 135#
12 hang power clean - 135#
9 front squat - 135#
6 push jerk - 135#


This was 9 minutes faster then last time!!! Grip still suffered, but not as much as last time.

Matthew Kopp 02-11-2009 02:24 PM

Re: MK's progress tracker
45 double unders
45 full squat cleans, 135#
45 ring dips
45 double unders


First time with the DU's. Got 10 in a row once. The rest were broken into 2's and 3's, just coordination issues. Cleans feeling WAY better.

Matthew Kopp 02-13-2009 06:55 PM

Re: MK's progress tracker


95# thrusters


This was my first time with Fran. Goal is to do this [B]under 4 minutes.[/B]

Matthew Kopp 02-14-2009 04:24 PM

Re: MK's progress tracker
7 rounds for time

95 pound sumo deadlift high pull, 10 reps
rings dips, 10 reps


My first 2 rounds took 40 seconds each. About 1 minute each for the other rounds. Goal: 5 minutes

Did Krav this morning. Good fun!!

Matthew Kopp 02-16-2009 12:57 PM

Re: MK's progress tracker

5 rounds:

max reps bw bench press (185#)
max reps pullups

bp: 15-11-10-8-9= 53 (previous PR 58)
pu: 22-18-19-15-16= 90 (PR)

Total = 143 (new PR)

Last best total was 139. I went down 5 in bench and up 9 in pullups.

Matthew Kopp 02-17-2009 02:00 PM

Re: MK's progress tracker
Squat Cleans

135-155-175-185-195-205-215(PR - by 20#s) :super:

Felt REALLY good. Felt like I could have gone heavier, maybe up to 225. Felt like I actually had some explosiveness off the ground. Next time I need to start at 155 or higher. No more starting at 135 - it is a waste of a rep.

REACHED MY GOAL OF 135# TURKISH GET UP. Did it today, Ben spotted, and it felt relatively easy!!! I love reaching these long-time goals. :super:

Matthew Kopp 02-18-2009 05:14 PM

Re: MK's progress tracker
one minute, one pull up
second minute, 2 pu's
third minute, 3 pu's
fourth minute, 4 pu's
and so forth....

15 rounds + 14 (PR)
Total pullups = 134

Better by 3 rounds from last time. Goal = 20 full rounds.

Matthew Kopp 02-19-2009 03:32 PM

Re: MK's progress tracker
For time:

50 ring dips
run 400 meters
50 pushups
run 400 meters
50 handstand pushups
run 400 meters


The hspu's took me a full 10+ minutes. Did full range of motion on dips, pushups, and forehead to floor on hspu's.

Did some over-the-head squats.
5 x 95#
5 x 115#
5 x 135#
2 x 185#
Felt ok. 185#s felt fine for the legs, wobbly on upper body.

2 x 7 sets of 225# back squats.
2 x 10 sets of 36" box jump

Matthew Kopp 02-20-2009 04:44 PM

Re: MK's progress tracker
AMRAP in 20 minutes:

10 pullups
10 65# thrusters

13 rounds + 8 pullups

Met my goal!!! Next time = 15 complete rounds.

Matthew Kopp 02-22-2009 02:15 PM

Re: MK's progress tracker

Complete 3 rounds for time:

40# dumbbell snatch, right arm, 21 reps
21 L pullups
40# dumbbell snatch, left arm, 21 reps
21 L pullups

These are squat snatches, not power snatches.


The L pullups are a killer. My abs are already sore!!

Matthew Kopp 02-25-2009 07:06 PM

Re: MK's progress tracker
Couple days ago did a 'normal' chest workout with Brad. Was able to bench 275# once, and two more with a tiny bit of help.


For time:
row 500 meters
115# push press, 21 reps
row 500 meters
115# push press, 18 reps
row 500 meters
115# push press, 15 reps
row 500 meters
115# push press, 12 reps


Had to go upstairs for the the row each time and back down for pp. Spent close to 2 minutes going back and forth!! All rowing times were about 1:55, and the pp sets were all unbroken. Felt good, especially after a day of ski patrolling.

Matthew Kopp 02-26-2009 07:27 PM

Re: MK's progress tracker
For time:

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
6 Sit-ups

13:04 Could have gone faster but had to keep working around other folks at the gym.

Matthew Kopp 02-26-2009 07:32 PM

Re: MK's progress tracker
Push Jerk

155-165-175-185-205(pr)-215(pr)-225(PR)!!! :super:

This is a PR by 30 POUNDS!!!! I even felt I could have gone further, but didn't want to push my luck. (Did this workout directly after the one listed above.)

Matthew Kopp 03-02-2009 09:11 PM

Re: MK's progress tracker

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups


First time with this. Felt ok until I looked at some of the other times. Damn, people are fast. Didn't warm up... should have.

Goal... under 10 minutes.

Matthew Kopp 03-04-2009 04:51 PM

Re: MK's progress tracker

5 rounds for time, rest exactly 3 minutes between rounds.

20 pullups
30 pushups
40 situps
50 squats

1 - 3:14
2 - 3:56
3 - 4:42
4 - started but felt like throwing up and didn't finish the workout. Bummer.

Matthew Kopp 03-06-2009 12:40 PM

Re: MK's progress tracker
Clean and Jerk
155-165-175-185-195-205(PR)-215(f) :super:

Dead Lift

Did last two sets of 'Barbara' that I didn't do yesterday.
Rnd 4 - 2:46
Rnd 5 - 2:46
Both were my fastest sets yet, but I did crunches rather then abmat anchored situps... makes a big time difference.

Matthew Kopp 03-07-2009 06:29 AM

Re: MK's progress tracker

1000 meter row
45# thrusters, 50 reps
30 pullups


I would like to get around 8:30 next time.

Matthew Kopp 03-10-2009 01:00 PM

Re: MK's progress tracker
Complete as many rounds as you can in twenty minutes of:

5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

10 rounds + hspu's + L pullups + 10 lunges.

5 lunges short of 11 rounds. Next time = 12 complete rounds.

My stomach is already sore from these L pullups!

Matthew Kopp 03-12-2009 08:55 AM

Re: MK's progress tracker
AMRAP in 30 minutes:

5 pullups
5 ring dips
15 situps

29 rounds + pullups + ring dips

Did a variety of situps (leg raises, crunches, swiss ball stuff, hanging knee raises)

Stomach sore from all the L pullups the other day.

Matthew Kopp 03-12-2009 04:43 PM

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

5 sets of 7:

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

75-95-115-135-155(got to 5th rep and rested, then last 2)

I just looked at last time, pretty much the same, except last time I started at 95 and did 135 twice. Although, last time I couldn't finish the last set, this time I finished with about a 10 second rest.

Next time: 95-115-135-145-155 All complete sets.

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