CrossFit Discussion Board

CrossFit Discussion Board (
-   Workout Logs (
-   -   MK's progress tracker (

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.

All times are GMT -7. The time now is 06:08 PM.

CrossFit is a registered trademark of CrossFit Inc.