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Old 07-22-2008, 07:27 PM   #21
Sean Kufel
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Re: Sean's Workout Log

[Saturday, July 19 2008/Green Bay, WI]

2 Rounds:

20 KB High-pulls (40 lb.)
30 KB OHS
40 Push-ups
50 KB Swings

17:07

150 Sit-ups
Handstands

[Sunday, July 20 2008/Egg Harbor, WI]

Deck of Cards Workout:

Hearts: Push-ups
Diamonds: Sit-ups
Spades: Walking Lunges
Clubs: KB Power Cleans, 40 lb., alternating arms
Jokers: 10 Burpees

23:17


[Today]

CrossFit Cleveland WOD

"Jackie"

For time:

1000m Row
50 Thrusters, 45 lb.
30 Pull-ups

9:37

65 Sit-ups
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Old 07-23-2008, 08:29 PM   #22
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Re: Sean's Workout Log

CrossFit Cleveland WOD

W/U: 2 min jump rope/500m row/105-lb. deadlift, 10 reps

Weighted Pull-ups, 5-5-5-5-5
Deadlifts between sets, 5-5-5-5-5

Pull-ups: 5-10-15-20-25
Deadlift: 225 lb.

150 Sit-ups
(2050/3000)

2 Hrs. volleyball
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Old 07-24-2008, 07:16 PM   #23
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Re: Sean's Workout Log

CrossFit Cleveland WOD

W/U: 500m row/800m run

"Angie," any way you can
(Breaking up sets and changing the order is legal).

17:55

(Compare to Angie as Rx'd, 7/8/08.)

50 Sit-ups (2100/3000)
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Old 07-26-2008, 08:15 AM   #24
Sean Kufel
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Re: Sean's Workout Log

Wt: 197 lbs. (!!)
BF: 16.5%
MM: 40.8%

CrossFit Cleveland Outdoor Workout

Burgener Warmup, Snatch Focus

WOD:

Tabata High-Pulls, 55 lb. KB (83)
400m Run
Tabata OHS w/PVC (88)
400m Run
Tabata Push-ups (87)
400m Run
Tabata PVC Snatches (46)
400m Run


125 Sit-ups (2525/3000)
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Old 07-28-2008, 07:17 PM   #25
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Re: Sean's Workout Log

CrossFit Cleveland WOD:

W/U: 500m Row/20 Squats/20 Sit-ups/10 Push-ups

Complete 3 Rounds at Each Station:

Station 1: 20 OHS 45lbs + 10 Med Ball Cleans
Station 2: 20 KTE + 6 Pullups
Station 3: 10 KB Swings 35lbs + 20 Pushups

14:28

105 Sit-ups (2650/3000)
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Old 07-29-2008, 05:34 PM   #26
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Re: Sean's Workout Log

CrossFit Cleveland WOD

W/U: 3 Rounds:
10 PVC OHS
20 Push-ups
30 Sit-ups (90)

3 Rounds for time:

30 Wallballs, 21 lb.
30 Pull-ups
30 Push press, 65 lb.
30 Sit-ups

24:48

60 Sit-ups (2800/3000)

Tabata Squats, Bottom-to-Bottom
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Old 07-30-2008, 05:34 PM   #27
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Re: Sean's Workout Log

CrossFit Cleveland WOD

W/U: 20 Squats/10 Pull-ups/20 Sit-ups (40) x2

-----------------------------
For time:

800m Run

7 Rounds:
10 Sumo Deadlift High-Pulls, 65lb.
10 Box Jumps, 24"

800m Run

15:32
-----------------------------
60 Sit-ups (+100, 2900/3000)
Deadlifts (245-275lb.)
Muscle-up Practice
Snatch Practice (PVC, 17.5 lb., 65 lb.)
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Old 07-31-2008, 05:36 PM   #28
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Thumbs up Re: Sean's Workout Log

CrossFit Cleveland WOD

W/U: 5-10-15
Push-ups
Pull-ups
Box jumps, 24"
KTEs (30)

-----
5 Rounds for time:

3 Power Cleans, 135 lb.
1 min. Jump rope
3 Push Press, 135 lb.
1 min. Jump rope

16:18
-----

70 Sit-ups
3000/3000

Snatch Balance Progression

4 Rounds, not for time:
8 Snatches, 22.5 lb.
5 OHS, 95 lb.
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Old 08-01-2008, 06:52 PM   #29
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Re: Sean's Workout Log

CrossFit Cleveland Happy Hour Workout

W/U: Running

Baseball Team Workout

Innings 1/3/5/7/9:
Run to 1st, Max push-ups
Run to 2nd, Max squats
Run to 3rd, Burpees, Inning Number
Run home

Innings 2/4/6/8: Sprint around the field

20:00, 225 Reps

130 Seconds Handstand Hold (130/3000)
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Old 08-03-2008, 06:14 PM   #30
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Re: Sean's Workout Log

Main Page WOD:

"Griff"

Run 800m
Run 400m Backward
Run 800m
Run 400m Backward

13:30

160 Seconds handstand holds
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