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Search: Posts Made By: Scott Machalk
Forum: Running a CrossFit Facility 09-28-2009, 02:53 PM
Replies: 26
Views: 10,903
Posted By Scott Machalk
Re: Free: Theoretical Hierarchy of a CrossFit Business

I was unable to view this in word. Anybody else having problems?
Forum: Workout Logs 08-23-2009, 02:36 PM
Replies: 151
Views: 8,492
Posted By Scott Machalk
Re: UPerScott & Nancy

23Aug09

"Ryan"

Three rounds for time of:
5 seated Muscle-up
12 Squat-thrusts

5:58
Forum: Workout Logs 08-17-2009, 04:02 PM
Replies: 151
Views: 8,492
Posted By Scott Machalk
Re: UPerScott & Nancy

17Aug09

Really got sore and stayed sore after the last workout. Not sure why, I don't usually have trouble recovering. Note to self: Start supplementing with fish oil.

Eating really well, weight is...
Forum: Workout Logs 08-12-2009, 04:22 AM
Replies: 151
Views: 8,492
Posted By Scott Machalk
Re: UPerScott & Nancy

11Aug09

"JT"

Three rounds for time:
15-12-9
Dumbbell Shoulder Press (25#,15#,15#)
Bench Dips
Elevated Push-ups
Forum: Workout Logs 08-08-2009, 08:54 AM
Replies: 151
Views: 8,492
Posted By Scott Machalk
Re: UPerScott & Nancy

08Aug09

"Nicole"

Buttercup Version:

Three rounds for time:
Run 200m
12 Beginner Pull-ups
Forum: Workout Logs 08-04-2009, 06:04 PM
Replies: 151
Views: 8,492
Posted By Scott Machalk
Re: UPerScott & Nancy

04Aug09

"Fight Gone Bad"

Buttercup version:
Three rounds of:
Wall-ball, 8 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 35 pounds (Reps)
Box Jump 12” box (Reps)
Push-press 35 pounds...
Forum: Workout Logs 08-03-2009, 04:02 PM
Replies: 151
Views: 8,492
Posted By Scott Machalk
Re: UPerScott & Nancy

03Aug09

"Cindy"

Buttercup version:

1 Beginner Pull-up on rings
4 Push-ups on bench
7 squats
Forum: Equipment 06-06-2009, 05:06 AM
Replies: 9
Views: 2,813
Posted By Scott Machalk
Re: What size Dumbbells should I keep?

Thanks for your input. I should have mentioned that I have a full set of Kettlebells and I probably would not use the dumbbells to sub for kettlebells.

Scott
Forum: Equipment 06-05-2009, 08:17 PM
Replies: 9
Views: 2,813
Posted By Scott Machalk
What size Dumbbells should I keep?

I just gpt a pretty good deal (I think) on a set of dumbbells. I got 25-100# pairs in 5# increments (2000# total) for $600 with a 3 tier rack.

Thing is, I don't think I need the monster ones. In...
Forum: Workout Logs 05-27-2009, 02:43 PM
Replies: 151
Views: 8,492
Posted By Scott Machalk
Re: UPerScott & Nancy

27May09

Scott -

Puppies
3 rounds
Run 400 M
20 Squats

16:13
Forum: Workout Logs 04-02-2009, 06:43 PM
Replies: 151
Views: 8,492
Posted By Scott Machalk
Re: UPerScott & Nancy

01April09

"Front Squat 3-3-3-3-3"

Worked on form for a bit, first with 45# then 65#.


Jason, Thanks for stopping by. If you're ever in our neck of the woods drop on by!

Scott
Forum: Workout Logs 03-30-2009, 02:50 PM
Replies: 151
Views: 8,492
Posted By Scott Machalk
Re: UPerScott & Nancy

30Mar09

"Karen"

Buttercups:
50 Wallball shots, 6 pound ball to 8 target

1:47 unbroken
Forum: Workout Logs 03-29-2009, 01:04 PM
Replies: 151
Views: 8,492
Posted By Scott Machalk
Re: UPerScott & Nancy

29Mar09

"Deadlift - Running"

Buttercups:

Deadlift 45# 15 reps
Row 500m
Deadlift 45# 12 Reps
Row 500m
Forum: Workout Logs 03-29-2009, 01:03 PM
Replies: 151
Views: 8,492
Posted By Scott Machalk
Re: UPerScott & Nancy

Oops Double Post
Forum: Workout Logs 03-26-2009, 06:50 PM
Replies: 151
Views: 8,492
Posted By Scott Machalk
Re: UPerScott & Nancy

26Mar09

"Pull-ups"

Still pretty sore from Tuesday. I went out in the gym and messed around with 2 bands that a friend just got for squatting. They are the 41" bands and he got two different sizes....
Forum: Workout Logs 03-24-2009, 06:09 PM
Replies: 151
Views: 8,492
Posted By Scott Machalk
Re: UPerScott & Nancy

24Mar09

"Murph"

Row 1000m
25 beginner pull-ups
50 Push-ups (12" box, 25# assist on first 35, 50# on rest)
43 Squats
I died here (around 20 minutes in)
Laid on the floor for about 1/2 hour.
Forum: Workout Logs 02-21-2009, 12:22 PM
Replies: 151
Views: 8,492
Posted By Scott Machalk
Re: UPerScott & Nancy

21Feb09

5k Race

Scott - 1:11:50
Nancy - 1:11:30



Oh, yeah, the race was on snowshoes and we really didn't treat it like a race. But 5k on snowshoes with as many hills as there were was a pretty...
Forum: Workout Logs 02-13-2009, 06:09 PM
Replies: 151
Views: 8,492
Posted By Scott Machalk
Re: UPerScott & Nancy

13Feb09

PP 1-1-1-1-1
SP 3-3-3-3-3
PJ 5-5-5-5-5

Scott:

SP 75-84-94-104-114
PP 114-114-114-114-114
Forum: Workout Logs 02-12-2009, 05:24 PM
Replies: 151
Views: 8,492
Posted By Scott Machalk
Re: UPerScott & Nancy

12Feb09

Back Squat 5-5-5-5-5

Scott:

Warm-up 500m Row @ 1:45

Back Squats 5x5 @ 70#
Forum: Workout Logs 02-09-2009, 06:06 PM
Replies: 151
Views: 8,492
Posted By Scott Machalk
Re: UPerScott & Nancy

09Feb09

Jumping Pull-ups/Bench Dips

Scott:

Warm-up 500m Row
1:52

40 Jumping Pull-ups
Forum: Workout Logs 12-22-2008, 07:10 PM
Replies: 151
Views: 8,492
Posted By Scott Machalk
Re: UPerScott & Nancy

22Dec08

Deadlifts & Squat Thrusts/Burpees

Scott:

3 rounds for time:
65# Deadlifts 5 reps
Squat Thrusts 10 reps
Forum: Workout Logs 10-28-2008, 07:12 PM
Replies: 151
Views: 8,492
Posted By Scott Machalk
Re: UPerScott & Nancy

p.s. I travel to Philly on business at least twice a year. I must come workout at your place next time I'm there!
Forum: Workout Logs 10-28-2008, 07:08 PM
Replies: 151
Views: 8,492
Posted By Scott Machalk
Re: UPerScott & Nancy

Thanks Erin. It's really good to be back.

Looking forward to your video. :D :thanx:
Forum: Workout Logs 10-28-2008, 06:05 PM
Replies: 151
Views: 8,492
Posted By Scott Machalk
Re: UPerScott & Nancy

28Oct08

Well, it's been a while.

I was having trouble with my knees (chronic problem) so I decided to rest them for a couple weeks to see if it was the workouts that were causing it. Well, a...
Forum: Workout Logs 08-04-2008, 06:20 PM
Replies: 151
Views: 8,492
Posted By Scott Machalk
Re: UPerScott & Nancy

04Aug08

"Fran"

Puppies:
21-15-9
44# Thrusters
Jumping Pull-ups

Scott - 5:26 (previous 6:22)
Showing results 1 to 25 of 225

 
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