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-   -   MK's progress tracker (https://board.crossfit.com/showthread.php?t=38638)

Matthew Kopp 01-08-2009 06:17 PM

Re: MK's progress tracker
 
WOD
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
5-5-5-5-5

135-185-225-225-225

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...

21-15-9
65# thrusters
ring dips
pullups
44# KB swings

Not timed.

Back squats
5-5-5-5-5 (light)
135-135-225-225-185

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)
pullups

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)

12:50

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

33:12


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

7:25

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
1-1-1-1-1-1-1

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.


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