skip to main
|
skip to sidebar
Chop Wood, Carry Water...
workout log
Thursday, December 6, 2007
Metabolic
Four rounds of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps
Scaled to 60 #
Newer Post
Older Post
Home
Blog Archive
July
(14)
June
(12)
May
(20)
April
(11)
March
(15)
February
(4)
January
(3)
December
(11)
November
(14)
October
(13)
September
(16)
August
(18)
June
(12)
May
(15)
April
(15)
March
(9)
February
(12)
January
(16)
December
(14)
Links
Public Food Log
Food Log
Percentage Scaling
% 1RM
| Optimal Total |
Rep Range
30-35
N/A
>60
40-50
45
30-50
55-65
25
20-30
70-75
15
10-20
80-85
10
5-15
>90
5
1-10
Goals
Overhead Squat - 150 (BW) (10)
BackSquat - 237 (37)
Press - 122 (done)
Clean - 171 (20?)
DL - 300 (20)
CF Links
Robb Wolf
1 week ago
Eva T's Blog
9 years ago
Maximus Lewin Strength And Condtioning
10 years ago
EAT THIS!
11 years ago
San Francisco Crossfit
13 years ago
Level III Skill Assessment "Adv. Athlete"
40 pull-ups - 5 shy
Ring Push Ups - 30
Tabata Squats Score 22
HandStand Push Up - 10
OHS 1xBW
Vertical Jump 25 inches - 22.5"
D/L 2xBW (300)
500 m. row in 1:32
Snatch 1 x BW
Squat 1-1/2 BW (232.5)
1 mile in 6 min.
Cindy - 22 rnds. in 20 min.
2000 m. Row in 7:10
800 m. in 2:50
KB Snatch - 10 min./200 reps
L-sit - 1 Minute
Hanging Straight Leg Raises - 20
Muscle Up - 10
1 w/ 1/2 BW
Rack Dip 1 w 3/4 BW (116)
ring dips - 30
Bench 1-1/4 BW (193)
Sandbag Carry - 1 m. w 1/2 BW
Clean 1 x BW - done
15' Rope Climb - 2 trips no feet - done
400 m. in 1:19 - 1:16 - done
Mil Press .75xBW = 116 - done
CrossFit: Forging Elite Fitness
Loading...
Carolina CF WOD
Loading...
