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Old 12-22-2008, 01:32 PM   #31
Matthew Kopp
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Re: MK's progress tracker

"Elizabeth"

21-15-9
135# cleans (Hang cleans, not full squat)
ring dips

8:17 (PR by 1:02)
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Old 12-24-2008, 07:20 AM   #32
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Re: MK's progress tracker

"Mary"

As many rounds in 20 mins:

5 hspu's
10 one-legged squats (alternating)
15 pullups

6 rounds + hspu's + squats + 8 pullups. (only 7 pullups short of 7 rounds)

Next time: 8 completed rounds.

HSPU's were the easy part of this. Squats gassed me some. Pullups were the hardest. Need to work on improving # of pullups I can do in a row. I should also try the hspu's on some dumbbells or parralettes so I can get further range of motion.
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Old 12-24-2008, 08:18 AM   #33
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Re: MK's progress tracker

CrossFit Total

Just figured this out. The #'s are not completely accurate as I don't have a 1RM in Back Squats or Dead Lifts.

Here are my current closest #'s

Back Squat 305 (x5)
Shoulder Press 160
Dead Lift 275 (x3)

Total = 740

This puts me in the lower part of the intermediate grouping for CFT (low end 722) as long as I stay below 181# body weight. I'd have to get a total of 969 to be in the Advanced, and 1245 to be in Elite!!!! In order to be in the Advanced category I'd need to get to:
400 squat
170 press
400 dead lift

My legs have always been the weak point. Never really worked on them. Looks like it is time to change that.
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Old 12-28-2008, 04:48 PM   #34
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Re: MK's progress tracker

As many rounds in 20 minutes:

95# thrusters, 5 reps
95# hang power cleans, 7 reps
95# sumo dead lift high pull, 10 reps

7 rounds + thrusters + hang power cleans

Next time... eight full rounds.

Grip fatigue!!
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Old 12-29-2008, 07:23 PM   #35
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Re: MK's progress tracker

Shoulder Press
1-1-1-1-1
135-145-155-160-165

Push Press
3-3-3-3-3
135-155-175-185(PR)-195(x2)

Press Jerk
5-5-5-5-5
135-155-175-185(x4)-185(x3)

Great PR on push press. I think it is a PR on press jerk too. Love to see the improvement.
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Old 12-30-2008, 10:33 PM   #36
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Re: MK's progress tracker

"Lynne"

5 rounds

185# bench press, max reps
max reps pull ups

14-10-6-6-5= 41
18-13-10-12-10=63

Total = 104

WOW. WAY worse then the last two times I did this in both bench and pullups. Felt weak nutritionally going into the gym today. Really terrible.
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Old 01-01-2009, 07:07 PM   #37
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Re: MK's progress tracker

"Murph"

run 1 mile
100 pullups
200 pushups
300 squats
run 1 mile

47:33

first mile about 7:30, half hour for pull, pushes, and squats (did sets of 5 pulls, 10 pushes, 15 squats) 10 minutes for last mile.

I really would like to get under 40 minutes on this.

A real gasser. The squats were the crusher this time.
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Old 01-03-2009, 03:53 PM   #38
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Re: MK's progress tracker

135# clean and jerk: (full squat cleans)

One in first minute, two in second minute, three in third minute, until failure...

5 rounds plus 4

REALLY hard to do at 6 am. Did not warm up enough, and felt slightly weak going into workout. It shows. It was a lot harder then I thought.

Disappointing. But I think I can do a lot better.
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Old 01-04-2009, 03:18 PM   #39
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Re: MK's progress tracker

Deadlift 3-3-3-3-3

Current body weight is 178#

cfwu x 3

warmed up DL with 135# x 8

225
245
265
285(PR)
315(PR) (1.78 x bw)

Really psyched with the new PR. Goal weight is 450#!!!! Next time I would like to start with 275 as first rep and go up to 345... It's go time!

Then did as many rounds in 20 min:
65# thrusters x 10
chest pullups on smith machine, feet on swiss ball x 10
pullups x 10

7 rounds.

Then did major abs workout:
hanging leg raises weighted 10# (3x10)
KB get ups 44# 2x10, 62# 1x10
cable crunch downs (full stack + 45#) 3x15
plus a bunch of other stuff...
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Last edited by Matthew Kopp; 01-04-2009 at 03:20 PM..
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Old 01-06-2009, 10:20 AM   #40
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Re: MK's progress tracker

Hang Power Cleans
1-1-1-1-1-1-1


cfwu x 3

135-155-175-185-195-205(f)-205(f)


195 felt strong...grip starting to slip. 205 was crushing my left grip...kept slipping.

3 rounds:
45# weighted pullups x 3
deadhang pullups x 5
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