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Search: Posts Made By: Michael McLellan
Forum: Workout Logs 07-22-2010, 02:48 AM
Replies: 146
Views: 10,464
Posted By Michael McLellan
Re: Crossfit Progression of a Lightweight Rower

7/21/10

Car Push, 50m
38s

Neutral Grip Chin-up w/ 10-second hold at top
4, 4, 4, 4, 4

Prone Y on Incline
3x8, 3x8, 3x8, 3x8, 3x8
Forum: Workout Logs 07-22-2010, 02:40 AM
Replies: 146
Views: 10,464
Posted By Michael McLellan
Re: Crossfit Progression of a Lightweight Rower

7/19/10

Tabata Sprint 20:10 x 8
~900m

4 min rest

Tabata Sprint 20:10 x 8
~900m
Forum: Workout Logs 07-22-2010, 02:31 AM
Replies: 146
Views: 10,464
Posted By Michael McLellan
Re: Crossfit Progression of a Lightweight Rower

7/18/10

Pull-up w/ 10-second hold at top
8, 5, 4

Push-up with band resistance
12, 12, 12

Face Pull
40*x12, 50*x12, 60*x12
Forum: Workout Logs 07-16-2010, 03:27 PM
Replies: 146
Views: 10,464
Posted By Michael McLellan
Re: Crossfit Progression of a Lightweight Rower

7/16/10

Dumbbell RDL
150x8, 160x8, 170x8

Reverse Dumbbell Lunge
90x8, 90x8, 100x8

Single-Leg RDL
70x8, 80x8, 90x8
Forum: Workout Logs 07-15-2010, 10:55 AM
Replies: 146
Views: 10,464
Posted By Michael McLellan
Re: Crossfit Progression of a Lightweight Rower

7/15/10

Tabata row 20:10 x 8
920m

4 min rest

Tabata row 20:10 x 8
875m
Forum: Workout Logs 07-14-2010, 09:36 PM
Replies: 146
Views: 10,464
Posted By Michael McLellan
Re: Crossfit Progression of a Lightweight Rower

7/14/10

Chin-up w/ 10-second hold at top
10, 6, 6

Seated Cable Row
100x12, 100x12, 100x12

Face Pull
35x12, 35x12, 42.5x12
Forum: Workout Logs 07-14-2010, 11:18 AM
Replies: 146
Views: 10,464
Posted By Michael McLellan
Re: Crossfit Progression of a Lightweight Rower

7/13/10

Tabata Sprint 20:10 x 8
920m

Hip Thrust
155x10, 155x10, 165x10

Plate Front Squat
25x10, 25x10, 25x10
Forum: Workout Logs 07-14-2010, 11:17 AM
Replies: 146
Views: 10,464
Posted By Michael McLellan
Re: Crossfit Progression of a Lightweight Rower

7/11/10

Pull-up w/ 10-second hold at top
7, 5, 4

Push-up with band resistance
10, 10, 10

Face Pull
30x10, 35x10, 42.5x10
Forum: Workout Logs 07-09-2010, 06:17 PM
Replies: 146
Views: 10,464
Posted By Michael McLellan
Re: Crossfit Progression of a Lightweight Rower

7/9/10

Dumbbell RDL
130x10, 140x10, 150x10

Reverse Dumbbell Lunge
80x10, 80x10, 80x10

Single-Leg RDL
50x10, 60x10, 70x10
Forum: Workout Logs 07-07-2010, 04:29 AM
Replies: 146
Views: 10,464
Posted By Michael McLellan
Re: Crossfit Progression of a Lightweight Rower

7/6/10

Chin-up w/ 10-second hold at top
9, 8, 5

Seated Cable Row
100x10, 120x10, 100x10

Face Pull
50x10, 60x10, 50x10
Forum: Workout Logs 07-05-2010, 06:11 PM
Replies: 146
Views: 10,464
Posted By Michael McLellan
Re: Crossfit Progression of a Lightweight Rower

Hip Thrust
135x12, 135x12, 135x12

Plate Front Squat
25x12, 25x12, 25x12

Dumbbell Step-up
70x12, 70x12, 70x12

Ab Wheel Rollout
Forum: Workout Logs 07-05-2010, 06:10 PM
Replies: 146
Views: 10,464
Posted By Michael McLellan
Forum: Workout Logs 07-05-2010, 06:08 PM
Replies: 146
Views: 10,464
Posted By Michael McLellan
Re: Crossfit Progression of a Lightweight Rower

Pull-up w/ 10-second hold at top
7, 4, 3

Push-up with band resistance
10, 10, 10

Face Pulls
50x8, 57.5x8, 57.5x8

Prone Scaption on Incline
Forum: Workout Logs 07-05-2010, 06:05 PM
Replies: 146
Views: 10,464
Posted By Michael McLellan
Re: Crossfit Progression of a Lightweight Rower

Dumbbell RDL
110x12, 120x12, 130x12

Reverse Dumbbell Lunges
70x12, 70x12, 70x12

Single-Leg RDL
30x12, 40x12, 50x12

Dead Bugs
Forum: Workout Logs 06-23-2010, 12:41 AM
Replies: 146
Views: 10,464
Posted By Michael McLellan
Re: Crossfit Progression of a Lightweight Rower

6/22/10

Chin up w/ 10-second hold at top
8, 7, 6

Seated Cable Row
70x8, 85x8, 85x8

Face Pull
42.5x8, 42.5x8, 42.5x8
Forum: Workout Logs 06-23-2010, 12:37 AM
Replies: 146
Views: 10,464
Posted By Michael McLellan
Re: Crossfit Progression of a Lightweight Rower

6/21/10

Hip Thrust
135x10, 135x10

Plate Front Squat
25x10, 25x10

Dumbbell Step-ups
80x10L/R, 80x10L/R
Forum: Workout Logs 06-18-2010, 11:34 PM
Replies: 146
Views: 10,464
Posted By Michael McLellan
Re: Crossfit Progression of a Lightweight Rower

6/18/10

Tabata Sprint 20:10 x 8
950m
Forum: Workout Logs 06-18-2010, 01:28 AM
Replies: 146
Views: 10,464
Posted By Michael McLellan
Re: Crossfit Progression of a Lightweight Rower

6/17/10

Pull up w/ 10-second hold at top
8, 6

Push-ups with band resistance
12, 12

Face Pulls
35x8, 42.5x8
Forum: Workout Logs 06-16-2010, 01:02 AM
Replies: 146
Views: 10,464
Posted By Michael McLellan
Re: Crossfit Progression of a Lightweight Rower

6/15/10

Dumbbell RDL
100x10, 120x10

Reverse Dumbbell Lunges
80x10L/10R, 80x10L/10R

Single-Leg Dumbbell RDL
40x10, 40x10
Forum: Workout Logs 06-14-2010, 11:01 PM
Replies: 146
Views: 10,464
Posted By Michael McLellan
Re: Crossfit Progression of a Lightweight Rower

6/14/10

Tabata Row 20:10 x 8
961m

Chin up w/ 10-second hold at top
7, 5

Seated Cable Row
80x8, 70x8
Forum: Workout Logs 06-10-2010, 06:52 PM
Replies: 146
Views: 10,464
Posted By Michael McLellan
Re: Crossfit Progression of a Lightweight Rower

6/10/10
Deadlift
185x5
165x5

Press
75x5
70x5

Power Clean
Forum: Workout Logs 06-09-2010, 03:40 AM
Replies: 146
Views: 10,464
Posted By Michael McLellan
Re: Crossfit Progression of a Lightweight Rower

6/8/10
Deadlift
195x5
175x5

Press
80x5
70x5

400m run
Forum: Workout Logs 06-08-2010, 02:25 PM
Replies: 146
Views: 10,464
Posted By Michael McLellan
Re: Crossfit Progression of a Lightweight Rower

6/8/10 CFE
Tempo 80-90%

30-minute run
Forum: Workout Logs 06-05-2010, 08:47 PM
Replies: 146
Views: 10,464
Posted By Michael McLellan
Re: Crossfit Progression of a Lightweight Rower

6/5/10
Deadlift
185x5
165x5

Press
75x5
70x5

3 x 5L/5R, suitcase deadlift.
Forum: Workout Logs 06-03-2010, 02:25 PM
Replies: 146
Views: 10,464
Posted By Michael McLellan
Re: Crossfit Progression of a Lightweight Rower

6/3/10 CFE
20min Time Trial: Cover as much Distance as Possible.

2 3/4 miles - 19:47
I meant to do a 3-mile time trial, but I miscounted my laps.
Showing results 1 to 25 of 189

 
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