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Matthew Kopp 12-22-2008 01:32 PM

Re: MK's progress tracker

135# cleans (Hang cleans, not full squat)
ring dips

8:17 (PR by 1:02)

Matthew Kopp 12-24-2008 07:20 AM

Re: MK's progress tracker

As many rounds in 20 mins:

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

6 rounds + hspu's + squats + 8 pullups. (only 7 pullups short of 7 rounds)

Next time: 8 completed rounds.

HSPU's were the easy part of this. Squats gassed me some. Pullups were the hardest. Need to work on improving # of pullups I can do in a row. I should also try the hspu's on some dumbbells or parralettes so I can get further range of motion.

Matthew Kopp 12-24-2008 08:18 AM

Re: MK's progress tracker
CrossFit Total

Just figured this out. The #'s are not completely accurate as I don't have a 1RM in Back Squats or Dead Lifts.

Here are my current closest #'s

Back Squat 305 (x5)
Shoulder Press 160
Dead Lift 275 (x3)

Total = 740

This puts me in the lower part of the intermediate grouping for CFT (low end 722) as long as I stay below 181# body weight. I'd have to get a total of 969 to be in the Advanced, and 1245 to be in Elite!!!! In order to be in the Advanced category I'd need to get to:
400 squat
170 press
400 dead lift

My legs have always been the weak point. Never really worked on them. Looks like it is time to change that.

Matthew Kopp 12-28-2008 04:48 PM

Re: MK's progress tracker
As many rounds in 20 minutes:

95# thrusters, 5 reps
95# hang power cleans, 7 reps
95# sumo dead lift high pull, 10 reps

7 rounds + thrusters + hang power cleans

Next time... eight full rounds.

Grip fatigue!!

Matthew Kopp 12-29-2008 07:23 PM

Re: MK's progress tracker
Shoulder Press

Push Press
135-155-175-185(PR)-195(x2) :super:

Press Jerk
135-155-175-185(x4)-185(x3) :super:

Great PR on push press. I think it is a PR on press jerk too. Love to see the improvement.

Matthew Kopp 12-30-2008 10:33 PM

Re: MK's progress tracker

5 rounds

185# bench press, max reps
max reps pull ups

14-10-6-6-5= 41

Total = 104

WOW. WAY worse then the last two times I did this in both bench and pullups. Felt weak nutritionally going into the gym today. Really terrible.:mad:

Matthew Kopp 01-01-2009 07:07 PM

Re: MK's progress tracker

run 1 mile
100 pullups
200 pushups
300 squats
run 1 mile


first mile about 7:30, half hour for pull, pushes, and squats (did sets of 5 pulls, 10 pushes, 15 squats) 10 minutes for last mile.

I really would like to get under 40 minutes on this.

A real gasser. The squats were the crusher this time.

Matthew Kopp 01-03-2009 03:53 PM

Re: MK's progress tracker
135# clean and jerk: (full squat cleans)

One in first minute, two in second minute, three in third minute, until failure...

5 rounds plus 4

REALLY hard to do at 6 am. Did not warm up enough, and felt slightly weak going into workout. It shows. It was a lot harder then I thought.

Disappointing. But I think I can do a lot better.

Matthew Kopp 01-04-2009 03:18 PM

Re: MK's progress tracker
Deadlift 3-3-3-3-3

Current body weight is 178#

cfwu x 3

warmed up DL with 135# x 8

315(PR) :super: (1.78 x bw)

Really psyched with the new PR. Goal weight is 450#!!!! Next time I would like to start with 275 as first rep and go up to 345... It's go time!

Then did as many rounds in 20 min:
65# thrusters x 10
chest pullups on smith machine, feet on swiss ball x 10
pullups x 10

7 rounds.

Then did major abs workout:
hanging leg raises weighted 10# (3x10)
KB get ups 44# 2x10, 62# 1x10
cable crunch downs (full stack + 45#) 3x15
plus a bunch of other stuff...

Matthew Kopp 01-06-2009 10:20 AM

Re: MK's progress tracker
Hang Power Cleans

cfwu x 3


195 felt strong...grip starting to slip. 205 was crushing my left grip...kept slipping.

3 rounds:
45# weighted pullups x 3
deadhang pullups x 5

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