Ten Hundred Percent: Nemefit!

Tuesday, July 14, 2009

Nemefit!

Warmup:
backwards 50m run
forwards 450m run
some PVC stuff
20 squats
20 pushups
some leg swings
PVC practice hang power cleans and front squats
2 minutes situps

Workout:
Hang Power Clean 2-2-2-2-2-2-2-2 at 115

Find 3-rep max for Front Squats:
3-3-3-3-3-2-3 at 75-95-115-135-145-155-150

Then 3 rounds, each timed, 3 minutes between rounds of:
100m sprint
4 hang squat clean (65 lbs)
8 box jumps (25"-24"-24" I switched after 1st round)
16 burpees

2:16 - 2:17 - 2:50 (I almost met Pukey in the last round)

1 comment:

sallym said...: forgot about 2 min of situps!; July 15, 2009 at 2:36 PM

Subscribe to: Post Comments (Atom)

How Much Ya Bench?

Back squat 01 - 225 - 2.20.20
Back squat 02 - 210 - 2.13.20
Back squat 03 - 210 - 2.13.20
Back squat 04 - 200 - 11.27.19
Back squat 05 - 190 - 2.20.20
Back squat 06 - 190 - 2.20.20
Back squat 07 - 190 - 2.20.20
Back squat 08 - 165 - 4.25.18
Back squat 10 - 155 - 8.3.20
Back squat 20 - 145 - 8.19.19
Bench press 01 - 145 - 5.25.18
Bench press 02 - 140 - 1.21.20
Bench press 03 - 135 - 1.21.20
Bench press 04 - 130 - 2.21.20
Bench press 05 - 125 - 1.14.20
Bench press 06 - 115 - 1.18.19
Bench press 10 - 105 - 1.10.18
Bench press 11 - 105 - 9.10.18
Bench press 12 - 105 - 9.10.18
Box Jump Height - 39" - 1.13.16
Broad Jump 7'5" - 8.13.19
Clean 1 - 170 - 4.6.16
Clean 2 - 150 - 1.22.18
Clean 3 - 150 - 1.22.18
Clean 5 - 140 - 12.15.15
Clean and jerk 1 - 165 - 4.6.16
Clean and jerk 2 - 145 - 4.6.17
DB bench press 10 - 2x45 - 12.10.19
Deadlift 01 - 300 - 2.21.16
Deadlift 02 - 285 - 2.3.19
Deadlift 03 - 265 - 6.4.15
Deadlift 04 - 253 - 8.28.20
Deadlift 05 - 250 - 8.23.19
Deadlift 06 - 225 - 4.17.19
Deadlift 10 - 215 - 1.19.18
Double unders - 105 consecutive - 3.10.12
Floor press 1 - 145 - 4.5.16
Floor press 2 - 135 - 2.1.17
Floor press 3 - 120 - 4.30.12
Floor press 5 - 120 - 1.10.11
Floor press 8 - 85 - 1.29.18
Front squats 1 - 185 - 12.30.19
Front squats 2 - 175 - 12.16.19
Front squats 3 - 165 - 12.9.19
Front squats 4 - 155 - 3.2.16
Front squats 5 - 155 - 2.24.20
Hang clean 1 - 145 - 1.24.15
Hang clean 2 - 145 - 1.4.16
Hang clean 3 - 145 - 1.4.16
Hang clean 5 - 125 - 12.10.15
Hang power clean & jerk 5 - 85 - 3.23.09
Hang power clean 3 - 145 - 1.4.16
Hang power clean 4 - 140 - 8.7.20
Hang power clean 5 - 135 - 8.12.20
Hang power clean 6 - 135 - 8.12.20
Hang power snatch 1 - 100 - 5.28.19
Hang snatch 2 - 95 - 12.11.18
Hang squat clean 1 - 165 - 9.14.19
Hang squat clean 2 - 135 - 1.20.15
Hang squat clean 3 - 125 - 1.20.15
Hang squat clean 5 - 105 - 4.29.09
Hang squat snatch 3 - 55 - 6.15.09
Jerk 2 - 145 - 1.23.19
Jerk 3 - 140 - 1.25.16
Overhead squat 1 - 135 - 2.10.16
Overhead squat 3 - 110 - 1.30.13
Power clean & jerk 1 - 165 - 4.6.16
Power clean & jerk 2 - 130 - 5.27.09
Power clean 1 - 170 - 4.6.16
Power clean 2 - 160 - 11.18.19
Power clean 3 - 155 - 3.4.19
Power clean 5 - 140 - 12.15.15
Power snatch 1 - 115 - 4.17.17
Power snatch 2 - 105 - 5.9.18
Power snatch 3 - 95 - 4.16.18
Pullups, strict, unbroken - 7 - 5.14.19
Push press 1 - 145 - 12.8.19
Push press 2 - 135 - 12.8.19
Push press 3 - 130 - 8.8.18
Push press 5 - 120 - 8.10.20
Push press 6 - 105 - 12.7.18
Shoulder press 1 - 110 - 10.22.19
Shoulder press 2 - 100 - 7.11.18
Shoulder press 3 - 95 - 7.3.16
Shoulder press 4 - 95 - 2.2.20
Shoulder press 5 - 90 - 1.3.16
Shoulder Press 6 - 85 - 8.27.18
Shoulder press 8 - 75 - 8.27.18
Snatch 1 - 115 - 4.17.17
Snatch 2 - 105 - 5.9.18
Snatch 3 - 95 - 4.12.17
Squat clean 1 - 160 - 7.23.16
Squat clean 2 - 145 - 12.16.18
Squat clean 4 - 135 - 12.31.15
Sumo deadlift 1 - 275 - 12.2.19
Sumo deadlift 2 - 235 - 12.2.19
Sumo deadlift 3 - 225 - 11.25.19
Sumo deadlift high pull 5 - 75 - 8.18.09
Thrusters 1 - 130 - 4.12.16
Thrusters 3 - 120 - 1.12.16
Thrusters 5 - 100 - 4.5.19
Weighted Chinup - 30 - 4.5.16
Weighted Pullup - 32.5 - 7.23.16

Benchmark Times

1 mile run - 7:10 - 9.29.18
100 cal bike - 9:19 - 5.7.17
100 pullups - 11:02 - 3.21.19
1k row - 3:58.9 - 1.28.16
200 cal bike - 19:58 - 12.7.19
250m row - 0:52.0 - 6.15.11
2k row - 8:19.4 - 7.3.19
30 Muscle Ups - 6 weeks, 4 days, 13 hours, 52 minutes - 5.4.10
3k row - 12:54 - 10.22.19
4k row - 18:51 - 5.27.16
500m row - 1:49.7 - 2.24.16
800m run - 3:27 - 4.1.13
Angie - 24:45 - 3.21.19
Annie - 5:51 - 5.17.12
Badger - 1+45 - 5.12.17
Barbara - 39:12 - 3.22.18
Bat Wings - 9:07 - 1.6.20
Callahan - 15:26 - 3.14.09
Chief - 20 rounds - 3.31.09
Christine - 13:39 - 2.22.19
Cindy - 14 rounds plus 5 pullups - 7.28.09
CrossFit Total - 575 - 12.13.15
Danny - 32:01 - 3.17.09
Diane - 13:17 - 8.3.09
DT - 10:50 - 12.30.19
Elizabeth - 10:16 - 7.8.19
Fight Gone Bad - 267 - 2.5.19
Filthy Fifty - 30:25 - 1.9.20
Flight Simulator - 5:31 - 5.17.16
Fran - 7:25 - 4.4.16
Glen - 49:50 - 8.29.19
Grace - 3:22 - 3.24.16
Griff - 13:26 - 8.16.09
Helen - 10:54 - 8.27.18
Jackie - 9:44 - 4.5.19
Josh - 14:01 - 3.26.09
JT - 20:34 - 7.24.19
Karabel - 15:00 +22 - 12.12.19
Karen - 9:00 - 3.7.16
Lynn - 44 @ 125 - 5.25.18
Murph - 62:10 (14 lb weight vest) - 6.1.19
Nasty Girls - 11:27 (jumping bar muscle ups) - 1.3.20
Nate - 10+0 - 10.2.19
Pushup/Situp Ladder of Doom - 19:47 - 12.11.16
Randy - 7:23 - 8.29.17
TD - 13:54 (85 lbs) - 4.20.09
Zeus - 2 rounds + 9 w/ 30 min time cap - 5.29.17