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.

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.

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

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.

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.

Re: MK's progress tracker
 

For time:

155# power cleans (15, 12, 9, 6, 3)
ring dips (30, 24, 18, 12, 6)

12:50

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.

Re: MK's progress tracker
 

100 pullups for time

7:25

About 18 seconds faster then last time!

Next time... under 7 minutes.

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.

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.

Re: MK's progress tracker
 

For time:

15 hspu's
1 L pullup
13 hspu's
3 L pullups
11 hspu's
5 L pullups
9 hspu's
7 L pullups
7 hspu's
9 L pullups
5 hspu's
11 L pullups
3 hspu's
13 L pullups
1 hspu
15 L pullups

17:54

Did this with Ben. I think I could have gone faster, breaks were a little too long. Felt great though. I really like the hspu's, the L pullups are a good change too.

Re: MK's progress tracker
 

CrossFit Total

BS 275, 315, 365(fail)
SP 135, 155, 165
DL 275, 315, 335(pr) :super:

Total: 815

Got too greedy on squats. Should have gone up to 345ish. I think I am close to 170 on SP. 335 on DL felt about my max, also a PR!!! I should be able to get 345 or above next time.

Re: MK's progress tracker
 

"Barbara" - first time with this one...

5 rounds for time:

20 pullups
30 pushups
40 situps (anchored)
50 squats

Rest exactly 3 minutes between each round.

Rnd 1 - 3:27
Rnd 2 - 4:07
Rnd 3 - 4:40
Rnd 4 - 4:35
Rnd 5 - 4:00

Total - 20:49 (totally gassed)

I would like to get under 4 minutes on each round next time. This was a real gasser. The anchored situps take the most time by quite a bit!! Try a abmat? or a towel rolled under the lower back? Got the first 2 pullup rounds in an unbroken set of 20.

Re: MK's progress tracker
 

Modified 'Lynne'

4 rounds
max reps bw bench press (used 205 = bw+25#)
max rep pullups

bench: 11, 8, 6, 4
pullups: 20, 16, 14, 10

Did 1-1-1-1-1-1-1 thrusters (not going for heavy weight)

95-115-125-135-155-165-175

Re: MK's progress tracker
 

"Elizabeth"

21-15-9

135# cleans (full squat cleans this time - from ground each time)
ring dips

13:57

About 6 minutes SLOWER then last time, but last time I did hang power cleans. Makes a HUGE difference. Grip was no problem this time. Felt good.

Then did some weighted pullups with 50#, tgu's with 70#.
Good abs workout too.

Re: MK's progress tracker
 

30 MuscleUps for time

8:03 (PR of 10 straight) then sets of 3ish.

Also did 4x10 sets of 54# weighted dips
and 4x10 sets pullups (3-5 45# weighted, then hammer or overhand up to 10)

Lots of abs.

Re: MK's progress tracker
 

Back Squat
5-5-5-5-5

205-225-245-275-295

Next time I should start at 245 and work up from there in smaller steps for a heavier overall workout. Felt good. I thought I would be in the 315 range. Next time...

Also, I DID MY FIRST TURKISH GETUP WITH [B]115 POUNDS[/B] (barbell) :super:

Felt really good. I am also getting closer and closer to being able to do a front lever. Did a new gymjones ab exercise... floor wipers. You lay on your back holding 135#barbell (just like bench) and pull your legs up to touch the bar on each side of your hands. Good stuff.

4x5 reverse grip weighted pullups (50#)
3x10 reverse grip L pullups

Re: MK's progress tracker
 

"Bear" Workout (supposed to be a rest day)

5 sets of 7:

power clean, thruster, back squat to press- can't rest on ground or put bar down during set.

95-115-135-135-155(failed on 5th rep)

Really great workout!! Did this with Ben at the Breck Rec Center. Should get the last set at 155 without failing on next attempt.

Then, got a PR on deadlift: [B]355 Pounds[/B] :super: That is 20# heavier then my previous attempt and I felt I could go heavier but there was no more room on the bar (wide bumper plates)!

What a GREAT day of lifting.

Re: MK's progress tracker
 

shoulder press
1-1-1-1-1
135-145-155-165(f)-165(f)

push press
3-3-3-3-3
135-155-175-195(x2)-195(x2)

push jerk
5-5-5-5-5
135-155-175-185-195(x2)

[B]Need to start all of these sets at 145 next time[/B].

Have gotten 165 on SP before and it felt easy, today it was hard. I think this is a PR on PP and maybe on PJ too!

GOALS:
SP = 170
PP = 200
PJ = 200

Need to start doing more hspu's on a bench or paralettes for deeper range of motion!

Re: MK's progress tracker
 

"Mary"

AMRAP in 20 mins:

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

8 rounds + hspu's + 2 pistols

I just looked at my last "Mary" WOD and I had set the goal for 8 complete rounds!!! [U]I met my goal[/U]!! This time I set up 2 benches and did the hspu's between them so I could get a deeper range of motion. Quite a bit harder. My 15 pullups were mostly broken into 10 + 5.

NEXT TIME: 10 rounds. Pullups in sets of 15

Re: MK's progress tracker
 

"Death by Barbell"

5 rounds for time:

15 deadlift - 135#
12 hang power clean - 135#
9 front squat - 135#
6 push jerk - 135#

21:07

This was 9 minutes faster then last time!!! Grip still suffered, but not as much as last time.

Re: MK's progress tracker
 

45 double unders
45 full squat cleans, 135#
45 ring dips
45 double unders

17:32

First time with the DU's. Got 10 in a row once. The rest were broken into 2's and 3's, just coordination issues. Cleans feeling WAY better.

Re: MK's progress tracker
 

"Fran"

21-15-9

95# thrusters
pullups

5:32

This was my first time with Fran. Goal is to do this [B]under 4 minutes.[/B]

Re: MK's progress tracker
 

7 rounds for time

95 pound sumo deadlift high pull, 10 reps
rings dips, 10 reps

6:22

My first 2 rounds took 40 seconds each. About 1 minute each for the other rounds. Goal: 5 minutes

Did Krav this morning. Good fun!!

Re: MK's progress tracker
 

"Lynne"

5 rounds:

max reps bw bench press (185#)
max reps pullups

bp: 15-11-10-8-9= 53 (previous PR 58)
pu: 22-18-19-15-16= 90 (PR)

Total = 143 (new PR)

Last best total was 139. I went down 5 in bench and up 9 in pullups.

Re: MK's progress tracker
 

Squat Cleans
1-1-1-1-1-1-1

135-155-175-185-195-205-215(PR - by 20#s) :super:

Felt REALLY good. Felt like I could have gone heavier, maybe up to 225. Felt like I actually had some explosiveness off the ground. Next time I need to start at 155 or higher. No more starting at 135 - it is a waste of a rep.

REACHED MY GOAL OF 135# TURKISH GET UP. Did it today, Ben spotted, and it felt relatively easy!!! I love reaching these long-time goals. :super:

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....

15 rounds + 14 (PR)
Total pullups = 134

Better by 3 rounds from last time. Goal = 20 full rounds.

Re: MK's progress tracker
 

For time:

50 ring dips
run 400 meters
50 pushups
run 400 meters
50 handstand pushups
run 400 meters

20:32

The hspu's took me a full 10+ minutes. Did full range of motion on dips, pushups, and forehead to floor on hspu's.

Did some over-the-head squats.
5 x 95#
5 x 115#
5 x 135#
2 x 185#
Felt ok. 185#s felt fine for the legs, wobbly on upper body.

2 x 7 sets of 225# back squats.
2 x 10 sets of 36" box jump

Re: MK's progress tracker
 

AMRAP in 20 minutes:

10 pullups
10 65# thrusters

13 rounds + 8 pullups

Met my goal!!! Next time = 15 complete rounds.

Re: MK's progress tracker
 

"Joshie"

Complete 3 rounds for time:

40# dumbbell snatch, right arm, 21 reps
21 L pullups
40# dumbbell snatch, left arm, 21 reps
21 L pullups

These are squat snatches, not power snatches.

26:26

The L pullups are a killer. My abs are already sore!!

Re: MK's progress tracker
 

Couple days ago did a 'normal' chest workout with Brad. Was able to bench 275# once, and two more with a tiny bit of help.

Today:

For time:
row 500 meters
115# push press, 21 reps
row 500 meters
115# push press, 18 reps
row 500 meters
115# push press, 15 reps
row 500 meters
115# push press, 12 reps

15:04

Had to go upstairs for the the row each time and back down for pp. Spent close to 2 minutes going back and forth!! All rowing times were about 1:55, and the pp sets were all unbroken. Felt good, especially after a day of ski patrolling.

Re: MK's progress tracker
 

For time:

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

13:04 Could have gone faster but had to keep working around other folks at the gym.

Re: MK's progress tracker
 

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

155-165-175-185-205(pr)-215(pr)-225(PR)!!! :super:

This is a PR by 30 POUNDS!!!! I even felt I could have gone further, but didn't want to push my luck. (Did this workout directly after the one listed above.)

Re: MK's progress tracker
 

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

12:40

First time with this. Felt ok until I looked at some of the other times. Damn, people are fast. Didn't warm up... should have.

Goal... under 10 minutes.

Re: MK's progress tracker
 

"Barbara"

5 rounds for time, rest exactly 3 minutes between rounds.

20 pullups
30 pushups
40 situps
50 squats

1 - 3:14
2 - 3:56
3 - 4:42
4 - started but felt like throwing up and didn't finish the workout. Bummer.

Re: MK's progress tracker
 

Clean and Jerk
1-1-1-1-1-1-1
155-165-175-185-195-205(PR)-215(f) :super:

Dead Lift
1-1-1-1-1-1-1
225-245-275-315-335-355(f)

Did last two sets of 'Barbara' that I didn't do yesterday.
Rnd 4 - 2:46
Rnd 5 - 2:46
Both were my fastest sets yet, but I did crunches rather then abmat anchored situps... makes a big time difference.

Re: MK's progress tracker
 

"Jackie"

1000 meter row
45# thrusters, 50 reps
30 pullups

9:14

I would like to get around 8:30 next time.

Re: MK's progress tracker
 

Complete as many rounds as you can in twenty minutes of:

5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

10 rounds + hspu's + L pullups + 10 lunges.

5 lunges short of 11 rounds. Next time = 12 complete rounds.

My stomach is already sore from these L pullups!

Re: MK's progress tracker
 

AMRAP in 30 minutes:

5 pullups
5 ring dips
15 situps

29 rounds + pullups + ring dips

Did a variety of situps (leg raises, crunches, swiss ball stuff, hanging knee raises)

Stomach sore from all the L pullups the other day.

Re: MK's progress tracker
 

Bear" Workout (supposed to be a rest day)

5 sets of 7:

full squat clean, thruster, back squat to press- can't rest on ground or put bar down during set.

75-95-115-135-155(got to 5th rep and rested, then last 2)

I just looked at last time, pretty much the same, except last time I started at 95 and did 135 twice. Although, last time I couldn't finish the last set, this time I finished with about a 10 second rest.

Next time: 95-115-135-145-155 All complete sets.