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Matthew Kopp 10-28-2008 09:06 AM

MK's progress tracker
OK. Started CF this week. I am bored with the normal workouts I've been doing at the gym. Time for something new.

This is what I can do right now:
Bench 305 (smith)
5 muscle-ups in a row
12 pull-ups in a row

No other max's as yet.

180 lbs.

Here we go...

Matthew Kopp 10-28-2008 09:14 AM

Re: MK's progress tracker
Elizabeth on 10/26/08


135# cleans (not full squat cleans)
2x bar dips


Cleans felt good. Could go heavier. Need to go deeper
Played around with rings too. 21 ring dips is easier then 42 bar dips.
Managed 5 muscle-ups in a row.

Matthew Kopp 10-28-2008 02:01 PM

Re: MK's progress tracker
1-1-1-1-1-1-1 Squat clean (todays WOD)

sucked it
135 (10x to work on form)

My form is terrible!!:ranting2:
I am breaking my elbows and doing more of an upright row. Need to work on form with low weight for a while. Spreading feet too wide while 'receiving' the bar, not squatting low enough.

Matthew Kopp 10-29-2008 04:42 PM

Re: MK's progress tracker
shoulder press 1-1-1-1-1
120-140-150-155-160 (fail)

push press 3-3-3-3-3
120-140-160-170-180 (x1)

press jerk 5-5-5-5-5

Matthew Kopp 10-31-2008 05:50 AM

Re: MK's progress tracker

100 pull ups
100 push ups
100 sit ups
100 squats


Pull ups took 9:02. I was able to get 24 on first set though. The rest took me forever. Got set of 50 pushups, then broke it into smaller groups of 5ish. Sit ups harder then I thought they would be. Air squats freakin' burned.

Bummed about this time. But for first go... alright. Lots of room to improve.

Goal time: < 13:00 :super:

Matthew Kopp 11-01-2008 07:54 PM

Re: MK's progress tracker


135-155-165-175-185-195(fail)-135 (x20)

Lacking the explosiveness!!!! Seemed to use mostly shoulders. Not much in the leg department.

Was able to also do turkish getups with 70# KBs.

Matthew Kopp 11-03-2008 08:19 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....
fifteenth minute, 15 pu's

12 rounds plus 11

Almost had 13. So close. Next time... 15 rounds.

Also have been doing turkish getups with 70# KB

Matthew Kopp 11-05-2008 05:08 PM

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

10 pull ups
10 reps of 65# thrusters

11 rounds (first couple rounds added in sets of KB swings)

Next time.... 13 rounds.

Matthew Kopp 11-06-2008 04:21 PM

Re: MK's progress tracker

5 rounds of Bench Press with body weight to failure, then pu's to failure

Bench press 185# (actual body weight 180#)

bp 14 - 11 - 10 - 7 - 6 = 48
pu 20 - 16 - 15 - 10 - 12 = 73

Total = 121

Matthew Kopp 11-10-2008 01:16 PM

Re: MK's progress tracker

21 -15 - 9 sets of:
handstand pushups
ring dips

Time: 8:17.63

Amazing how much these exercises work the same muscle groups. Huge pump!!

May need to go deeper on handstand pushups.

Matthew Kopp 11-12-2008 06:18 AM

Re: MK's progress tracker
"Fight Gone Bad"

20# Wall Ball to 10' target (subbed 35# plate thrusters)
Sumo Dead Lift High Pulls - 75#
Box Jump - 20"
Push Press - 75# (brain farted and did shoulder press instead)
Row (subbed 53# KB swings)

Do each station for 1 minute with NO break between stations, after all five stations are complete take 1 minute break. 3 rounds. (total 17 minutes)

Counted up for points.

35 - 23 - 23 = 81
20 - 15 - 12 = 47
13 - 11 - 12 = 36
21 - 14 - 15 = 50 (realized I did shoulder press, not push press! :ranting2:)
15 - 13 - 16 = 44
TOTAL = 258

Not bad for first go. A real lung crusher.

Matthew Kopp 11-21-2008 09:33 AM

Re: MK's progress tracker


100 squat
5 muscle ups
75 squat
10 mu
50 squat
15 mu
25 squat
20 mu

Started well with some make-shift 'rings' at the Rec Center. Then staff came in and told me I couldn't hang from the rafters.

Got my first set of 5 muscle ups, second set I got to 4 before failed. For the rest of the muscle ups I subsituted pullups and dips. (not the right equation)

Total time was 18:24 (this includes talking to two different staff members.)

Matthew Kopp 11-21-2008 09:37 AM

Re: MK's progress tracker

Push Jerk 1-1-1-1-1-1-1

135-155-165-175-185-195-205(f)-205(fail - so close)

Need to get under the bar better. More explosion with legs on first 'bump'.

Really disappointed with this. Thought for sure I should be around the 215 range for first go.

Matthew Kopp 11-21-2008 09:40 AM

Re: MK's progress tracker

One hundred pullups and one hundred dips for time

10 sets of 10 (rotating)


Matthew Kopp 11-22-2008 09:48 AM

Re: MK's progress tracker
"Death by Barbell" - a NavySeals CF workout.

5 rounds for time:
15 deadlift 135#
12 hang power clean 135#
9 front squat 135#
6 push jerk 135#


The cleans were the hardest. My grip started to fail. Hard workout. Very sore today!!

Matthew Kopp 11-22-2008 01:28 PM

Re: MK's progress tracker
Clean and Jerk

135-155-165-175-185-190-195(fail x2)

Could have jerked it, but couldn't do the clean at 195. I really feel like I should be able to do more weight on these. I cleaned 195 last time and failed on 205. DISAPPOINTING.

Back squats


Next time I should start at 225/245 and move up from there. 325 should be my last weight next time. I think I could have done it today.

Matthew Kopp 11-23-2008 07:55 PM

Re: MK's progress tracker
3 rounds for time

21 knees to elbows
21 55# KB swings
21 pushups
45 towel 'climbing' pullups
21 20" box jump
21 back extensions
150 foot walking lunge


Seems like the 45 towel 'climbing' pullups are harder then a 3x15' rope climb.
KB swings gassed me. Towel climb was hard. Great workout. Really pumped my forearms.

Matthew Kopp 11-25-2008 06:16 PM

Re: MK's progress tracker

5 rounds
Body wieght bench press (used 185#)
Max rep pull ups

17-14-10-10-7= 58
21-18-16-14-12= 81

Total = 139 (PR) last attempt total was 121. SWEET!!!

Matthew Kopp 11-26-2008 07:19 PM

Re: MK's progress tracker
Did a workout with Ben today.

As many rounds in 20 mins of:

5 pullups (first 8 rounds with 35# weight)
10 inverted pushups
15 squats

13 rounds

I would like to do this in the future with weighted pullups, handstand pushups and overhead squats with unweighted bar.

Matthew Kopp 11-28-2008 04:40 PM

Re: MK's progress tracker
'Angie' on Thanksgiving day

100 pullups (7:41)
100 pushups (11:something)
100 situps
100 squats


Pull ups 1:23 faster then last time.

Matthew Kopp 11-28-2008 04:49 PM

Re: MK's progress tracker

As many rounds in 20 min of:

2 muscleups
4 handstand pushups
8 70# KB swings

10 rounds (maybe 11...lost count). Harder then I thought. At around 8 rounds I couldn't complete the last part of the muscleup, so added 6 dips each round. The KB swings are what seemed to take it out of me.

After workout:

3 turkish getups 54# KB
2 with 70 # KB
1 with 100# DB!!! :notworth:

Matthew Kopp 11-29-2008 03:57 PM

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

warm up with 135 x 10


185 x 10 (2 sets)

Really need to be in the 300's on these. This is my FIRST try at these, so I am trying to not get too discouraged. Should be warming up with 275 and starting at around 315. Ending around 365. Well, that is my new goal!!

Reverse grip pullup with 100#.
Pullup with 90#
Hammer grip pullup with 90#

Lots of tgu work with 70#.
Worked on 'hanging plank raises'. First time on these. Felt good. Like knees-to-elbows, only straight body. Could get to about 45 degrees.

Matthew Kopp 12-01-2008 08:19 AM

Re: MK's progress tracker
"Tabata something else"

tabata sets (20 sec of work, 10 sec of rest, no rest between different exercises) 16 min total workout.

pull ups 15-10-6-5-6-4-5-5 = 56
push ups 30-26-18-12-11-11-10-10 = 128
sit ups 22-22-18-17-16-17-18-18 = 148
squats 22-21-21-20-20-20-20-19 = 163

Total = 495

This # is elevated b/c I was doing crunches (nowhere to anchor my feet) with legs up in air, elbows to knees.
Pull ups I think are low, I was on the sprinkler system at work and couldn't kip.

Matthew Kopp 12-03-2008 07:14 AM

Re: MK's progress tracker

Shoulder Press


I knew I could get 160. Really want to get my body weight.

Matthew Kopp 12-03-2008 07:17 AM

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

10 pullups
10 65# thrusters

11 rounds, plus 10 pullups. Worked out with Norf, had to wait a few times to get to thruster bar.

Matthew Kopp 12-04-2008 04:10 PM

Re: MK's progress tracker
5 rounds for time:

10 walking lunge steps with 50# DB
15 DB swings with 50#


Matthew Kopp 12-08-2008 08:38 AM

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

15 pullups
15 ring pushups
15 back extensions
15 glute ham situps

5 rounds + pullups + pushups + back extensions.

Back extensions killed me!!! Hamstrings really sore today. TIGHT.

Matthew Kopp 12-08-2008 04:22 PM

Re: MK's progress tracker
Clean and Jerk

135-145-155-165-175-185-195-200(f)-200(PR) :super:

Yes!!!! Finally.
I spread my legs to wide receiving the 200#. I'll take it though.

4 x 5 cleans (135#)
4 x 5 push jerks (135#)
3 x 10 front squat (135#)

3 x 5 (each arm) turkish get ups (75#)-- just up to sitting, some up to knee.

Matthew Kopp 12-12-2008 09:57 AM

Re: MK's progress tracker
"Nasty Girls"

50 squats
7 muscleups
10 hang power cleans (135#)


Only got 4 mu's on second round. Got 6 on third round. Literally took 6-7 minutes standing around trying to get those last few mu's. Next time... as rx'd. Need real rings. Still using the rec center cable handles.

Matthew Kopp 12-22-2008 09:04 AM

Re: MK's progress tracker
"Cindy" (only did 10 minutes)

As many rounds in 20 min:
5 pullups
10 pushups
15 squats

8 rounds + pulls + pushups

First day back from getting the wisdom teeth out. Nutrition is terrible as I still can't chew very well. Decided at round 5 to only do 10 minutes to slowly work back into things. Good choice.

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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