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

Matthew Kopp 03-16-2009 02:39 PM

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

155# hang squat clean, 9 reps
15' rope climb, 3 ascents (= 45 towel pullups)

18:54

A HUGE grip killer!!! I had to resort to wrapping the towel around my hands for the last few towel pullups. Was able to get the first 2 sets of hang squat cleans in a row. The others were broken into 4s and 5s. The towel pullups were slow at the end... could only get 5-10 in a row.

Good clean fun

Matthew Kopp 03-16-2009 02:41 PM

Re: MK's progress tracker
 
"JT"

21-15-9
Handstand pushups
Ring dips
Pushups

9:51

About 1.5 minutes SLOWER then last time, but I had much better full ROM on my handstand pushups this time.

Matthew Kopp 03-22-2009 07:26 PM

Re: MK's progress tracker
 
Lynne

185# bpress
max pullups

5 rounds

bp: 13-10-10-9-7 = 49 No spotter
pu: 26-20-19-14-13 = 92

Total = 141

Matthew Kopp 03-25-2009 09:36 AM

Re: MK's progress tracker
 
"Karen"

For time:
150 Wallball shots, 20 pound ball

subbed 20 dumbells (each hand)

7:54

A real deltoid crusher

Matthew Kopp 03-25-2009 09:40 AM

Re: MK's progress tracker
 
For time:
225 pound Deadlift, 21 reps
50 squats
225 pound Deadlift, 15 reps
50 squats
225 pound Deadlift, 9 reps
50 squats

Didn't start the timer 'til the beginning of the second round: 6:11

Matthew Kopp 03-25-2009 04:22 PM

Re: MK's progress tracker
 
[B]Did 3 WOD's today to try and catch up...[/B]

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

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

22:04, 20 reps. PR by 4 minutes and 3 reps!! :super:

Split Jerk
1-1-1-1-1-1-1
135-155-175-185-195-DNF

Front Squat
3-3-3-3-3
185-205-225-235(pr)-245(pr) :super:
Weak form on the last set for sure!!

Lots of abs.

Totally cooked.

Matthew Kopp 03-26-2009 09:05 PM

Re: MK's progress tracker
 
"Nasty Girls"

3 rounds for time:
50 Squat
7 Muscleups
10 Hang power cleans, 135#

9:24 :super:

This is 6 minutes faster then last time!!!!

All sets unbroken except for the last set of muscleups (6+1), and 25/25 on the last set of squats.

Next time I should do 10 muscleups and 155# hpc's... just for fun.

Would like to do more of the power/oly lifts. Get stronger... faster. How to implement...??

Matthew Kopp 03-30-2009 05:28 PM

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

10 pullups
10 ring dips

11:06

Matthew Kopp 03-30-2009 05:38 PM

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

5 rounds for time:
15 Deadlifts, 135#
12 Hang Power Cleans, 135#
9 Front Squats, 135#
6 Push Jerks, 135#

19:15 :super:

This is 2 minutes faster then last time!! I think that [B]next time I would like to do this with 155# instead of trying to get a faster time.[/B]

Matthew Kopp 04-06-2009 06:40 AM

Re: MK's progress tracker
 
3 rounds for time:
21 L pullups
45 L towel pullups

16 minutes

Bench
8 x 185#
8 x 205
5 x 225
5 x 245

5 x 8 70# weighted dips
5 x 3 70# weighted pullups


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