MK's progress tracker

[Matthew Kopp]

OK. Started CF this week. I am bored with the normal workouts I've been doing at the gym. Time for something new.

This is what I can do right now:
Bench 305 (smith)
5 muscle-ups in a row
12 pull-ups in a row

No other max's as yet.

180 lbs.

Here we go...

[Matthew Kopp]

Elizabeth on 10/26/08

21-15-9

135# cleans (not full squat cleans)
2x bar dips

9:19

Cleans felt good. Could go heavier. Need to go deeper
Played around with rings too. 21 ring dips is easier then 42 bar dips.
Managed 5 muscle-ups in a row.

[Matthew Kopp]

1-1-1-1-1-1-1 Squat clean (todays WOD)

135
155
175
185
195
sucked it
135 (10x to work on form)

My form is terrible!!
I am breaking my elbows and doing more of an upright row. Need to work on form with low weight for a while. Spreading feet too wide while 'receiving' the bar, not squatting low enough.

[Matthew Kopp]

shoulder press 1-1-1-1-1
120-140-150-155-160 (fail)

push press 3-3-3-3-3
120-140-160-170-180 (x1)

press jerk 5-5-5-5-5
140-150-160-170(x4)-160

[Matthew Kopp]

Angie

100 pull ups
100 push ups
100 sit ups
100 squats

17:40

Pull ups took 9:02. I was able to get 24 on first set though. The rest took me forever. Got set of 50 pushups, then broke it into smaller groups of 5ish. Sit ups harder then I thought they would be. Air squats freakin' burned.

Bummed about this time. But for first go... alright. Lots of room to improve.

Goal time: < 13:00

[Matthew Kopp]

Thrusters

1-1-1-1-1-1-1

135-155-165-175-185-195(fail)-135 (x20)

Lacking the explosiveness!!!! Seemed to use mostly shoulders. Not much in the leg department.

Was able to also do turkish getups with 70# KBs.

[Matthew Kopp]

one minute, one pull up
second minute, 2 pu's
third minute, 3 pu's
fourth minute, 4 pu's
and so forth....
fifteenth minute, 15 pu's

12 rounds plus 11

Almost had 13. So close. Next time... 15 rounds.

Also have been doing turkish getups with 70# KB

[Matthew Kopp]

As many rounds in 20 minutes of:

10 pull ups
10 reps of 65# thrusters

11 rounds (first couple rounds added in sets of KB swings)

Next time.... 13 rounds.

[Matthew Kopp]

'Lynn'

5 rounds of Bench Press with body weight to failure, then pu's to failure

Bench press 185# (actual body weight 180#)

bp 14 - 11 - 10 - 7 - 6 = 48
pu 20 - 16 - 15 - 10 - 12 = 73

Total = 121

[Matthew Kopp]

"JT"

21 -15 - 9 sets of:
handstand pushups
ring dips
pushups

Time: 8:17.63

Amazing how much these exercises work the same muscle groups. Huge pump!!

May need to go deeper on handstand pushups.