Sean's Workout Log

[Sean Kufel]

5x:
5 HSPU/Parallettes
Frog stand x10sec

3x:
5 Pistols/leg
5 Hip-back extensions

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AMRAP in 7 minutes:

95-pound Squat clean, 10 reps
20 Sit-ups

4 Rounds
(Sit-ups done to today's standard: feet anchored, hands touch floor behind the head at bottom, and touch anchor at top. No abmat.)

[Sean Kufel]

Row ~300 meters
Squat 135x5
Squat 225x3

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"CrossFit Total"

Back squat: 315 lb. [PR]
Standing press: 165 lb.
Deadlift: 395 lb.

CFT: 875 lb.

[Sean Kufel]

5x:
3 Weighted pull-ups, 55 lb.
2 Muscle-ups

3x:
L-hold on rings x10sec
3 Straddle press to headstand

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"Jerry"

For time:

Run 1 mile (7:15, [PR])
Row 2K (7:40.3)
Run 1 mile (8:37)

Total (w/rest): 24:39

[Sean Kufel]

Burgener Warmup
HSPU/L-pullup practice

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Seven rounds for time of:

10 Handstand Push-ups
10 Kettlebell Squat cleans, 40 & 53-lb. KBs*
10 L Pull-ups

26:58
(2:14/3:27/3:56/4:15/4:42/4:38/3:45)

*Alternated arms each round and halfway through round seven.

[Sean Kufel]

5x:
5 HSPU/Parallettes
Frog stand x10sec

3x:
5 Pistols/leg
5 Hip-back extensions

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Five rounds for time of:

5 Muscle-ups
135-pound Power clean, 10 reps
Run 220 meters

19:30
(2:29/3:44/4:21/4:17/4:37)

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Walk 30 minutes after dinner.

[Sean Kufel]

Burgener Warmup

Overhead squat 5-3-3-3

95-115-135-145

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"Karen"

150 Wall ball shots for time, 20 lb. ball

6:42 [PR]

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Mow lawn.

[Sean Kufel]

10 H-to-H KB Swings
5 Pull-ups
10 Squats
5 Pull-ups

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"Eva"

Five rounds for time of:

Run 800m
1.5 pood Kettlebell swing, 30 reps
30 Pull-ups

DNF
Three rounds in 29:33
(7:23/10:17/11:51)

[Sean Kufel]

Burgener Warmup
Clean & Jerk 135 pounds x3

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Clean & Jerk 1-1-1-1-1-1-1-1

185-195-215-F235-F235-215-F225-225(C)

Jerk 215, 1 rep

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Four rounds of:

~100m Hill sprint
Rest 2 minutes (while descending)

0:29/0:24/0:24/0:28

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Inversion/stretching

[Sean Kufel]

Thrusters/pull-up warmup

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"Tommy V." (modified)

For time:

115 pound thruster, 21 reps
36 Towel pull-ups
115 pound thruster, 15 reps
27 Towel pull-ups
115 pound thruster, 9 reps
18 Towel pull-ups

13:39 [PR]
(5:24/5:29/2:45)

(Compare to 20:50 on 091023. I was probably less strict on the pull-ups tonight because I was in a bit of a hurry; still, seven minutes is a LOT).

[Sean Kufel]

2x:
10 Pull-ups
Muscle-up to L-hold x10sec
3 Straddle press to headstand

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"Annie"

9:10 [PR]
(2:29/2:47/1:58/1:18/0:36)