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Search: Posts Made By: Luke Rossmo
Forum: Nutrition 04-28-2011, 09:03 PM
Replies: 3
Views: 2,507
Posted By Luke Rossmo
Crossfit journal 21 vs. Fitday

I've recently combined the paleo and zone diets. I've been using the crossfit journal article located in the FAQ to stay in the zone. I just entered everything i ate today into the fitday.com...
Forum: Workout Logs 01-19-2011, 08:22 PM
Replies: 213
Views: 15,440
Posted By Luke Rossmo
Re: Luke's progress

Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

around 18. watched stopped after 2 rounds. timed last round and added two first two rounds....
Forum: Workout Logs 01-19-2011, 08:17 PM
Replies: 213
Views: 15,440
Posted By Luke Rossmo
Re: Luke's progress

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

13:20

Stupid cleans!
Forum: Workout Logs 01-14-2011, 05:42 PM
Replies: 213
Views: 15,440
Posted By Luke Rossmo
Re: Luke's progress

Five rounds of:
20 GHD Sit-ups
5 Push jerk

9:08

Used 155lbs for push jerk.
GHD situps were slow.
Forum: Workout Logs 01-13-2011, 07:22 PM
Replies: 213
Views: 15,440
Posted By Luke Rossmo
Re: Luke's progress

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

8 rounds 120m

deadlift 1rm 375pr

max pull ups kipping. 35pr then 40pr.
Forum: Workout Logs 01-11-2011, 10:36 PM
Replies: 213
Views: 15,440
Posted By Luke Rossmo
Re: Luke's progress

Three rounds for time of:
6 Muscle-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps

16:44

Subbed two pull ups and two ring dips/muscle up. 18 lbs...
Forum: Workout Logs 01-09-2011, 02:30 PM
Replies: 213
Views: 15,440
Posted By Luke Rossmo
Re: Luke's progress

I've been doing the workouts since last post, timing myself but not posting.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

3:47
Forum: Workout Logs 10-25-2010, 01:33 PM
Replies: 213
Views: 15,440
Posted By Luke Rossmo
Re: Luke's progress

Took over a year off of crossfit.
been back at it for couple months doing the main page wod.

Ten for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

used 155lbs for...
Forum: Workout Logs 04-09-2008, 05:35 PM
Replies: 213
Views: 15,440
Posted By Luke Rossmo
Re: Luke's progress

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball\
22:08


Pressed 180 on last workout
Forum: Workout Logs 04-06-2008, 11:06 AM
Replies: 213
Views: 15,440
Posted By Luke Rossmo
Re: Luke's progress

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

minute 19 plus 12. Not a...
Forum: Workout Logs 04-05-2008, 10:47 AM
Replies: 213
Views: 15,440
Posted By Luke Rossmo
Re: Luke's progress

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

315
175
375lbs
Forum: Workout Logs 04-02-2008, 04:27 PM
Replies: 213
Views: 15,440
Posted By Luke Rossmo
Re: Luke's progress

Five rounds for time of:
30 Glute-ham sit-ups -switched between inverted situps and knees to elbows every round
25 Back extensions

Times - 9:49
Forum: Workout Logs 04-02-2008, 04:22 PM
Replies: 213
Views: 15,440
Posted By Luke Rossmo
Re: Luke's progress

"Helen"

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

Time - 9:53
Forum: Workout Logs 03-31-2008, 12:24 PM
Replies: 213
Views: 15,440
Posted By Luke Rossmo
Re: Luke's progress

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

3:29
Forum: Workout Logs 03-28-2008, 05:44 PM
Replies: 213
Views: 15,440
Posted By Luke Rossmo
Re: Luke's progress

Split Jerk 1-1-1-1-1-1-1 reps

135-155-165-175-185-195-205 .. almost dropped 205 on my head.. ot it up though.

this moverment, although i never do it, really feels natural. The weight always...
Forum: Workout Logs 03-27-2008, 08:38 PM
Replies: 213
Views: 15,440
Posted By Luke Rossmo
Re: Luke's progress

"Helen"

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

10:52
Forum: Workout Logs 03-25-2008, 08:07 PM
Replies: 213
Views: 15,440
Posted By Luke Rossmo
Re: Luke's progress

Been doing the work outs but havn't been posting.

Recently did 315lbs squat 3 times.

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
Forum: Workout Logs 03-10-2008, 02:28 PM
Replies: 213
Views: 15,440
Posted By Luke Rossmo
Re: Luke's progress

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

12-24
11-22
9-20
8-20
Forum: Workout Logs 03-08-2008, 01:08 PM
Replies: 213
Views: 15,440
Posted By Luke Rossmo
Re: Luke's progress

Hang squat clean 3-3-3-3-3-3-3 reps

95-115-135-145-155-165 (1 rep)

OHS

95-115-135-155 (1 rep) the rest were 5's and 3's.
Forum: Workout Logs 03-07-2008, 11:29 PM
Replies: 213
Views: 15,440
Posted By Luke Rossmo
Re: Luke's progress

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

5:29
Forum: Workout Logs 03-05-2008, 10:43 AM
Replies: 213
Views: 15,440
Posted By Luke Rossmo
Re: Luke's progress

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

30 and 5 pull ups ...

exactly a 4 round improvement. I did a round every 40 seconds, it...
Forum: Workout Logs 03-04-2008, 05:21 PM
Replies: 213
Views: 15,440
Posted By Luke Rossmo
Re: Luke's progress

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots,...
Forum: Workout Logs 03-03-2008, 11:57 AM
Replies: 213
Views: 15,440
Posted By Luke Rossmo
Re: Luke's progress

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

39:22 First time using rx'd weight. Added 9 minutes but it...
Forum: Workout of the Day 03-03-2008, 11:53 AM
Replies: 7
Views: 2,277
Posted By Luke Rossmo
Re: Sumo Deadlift High Pull/Dips Time

4:50 ... when my buddy passed me my watch i thought he or i did something wrong, I couldn't believe it. Turns out it was right and now i have a very hard time o beat lol.
Forum: Workout Logs 03-01-2008, 11:34 AM
Replies: 213
Views: 15,440
Posted By Luke Rossmo
Re: Luke's progress

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

14:23, 20 seconds off PR its ok though because body is fatigued so pretty happy with time.
Showing results 1 to 25 of 294

 
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