Acceleration - sprints
Level 2 #10-ish
1 min @ 7.4mph
1.5 min @ 7.4 mph
3x10sec @ 15 incline, 10mph
3x8sec @ 20 incline, 10 mph
I think some more incline sprints
some holds, steep, 14mph
some holds, steep, 16mph
some sprint cords
2x8sec @ 3 incline, 16.5mph
+shoulder rehab in between
Go big or go big.
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
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2012
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January
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- back squat: 5-5-5 @ 155; rest 2 minutes Then max ...
- ~5 min. practicing triple unders Then hspu work, f...
- Single arm kb push press 8-8-8 (per arm) @ 12kg; r...
- Acceleration Plyos, hooray! W/ back cords: 20 jum...
- Hang squat clean 3-3-3 @ 85-95-105, 2 min rest Th...
- Work on bar muscle ups (never got it though). Used...
- Acceleration - Sprints This one was a lot of hold...
- Barbell complex 3x85 w/ 2 min rest: 1 power clean ...
- 2 rounds of: 35 seconds AMRAP hurdle hop, 30", 3 m...
- Hang power clean/front squat: 5x3/3 @ 85-105-115-1...
- 3 rounds of: 10 kb swing @16kg (american) 90 secon...
- Acceleration - plyos
- A. back squat: 5-5-5-5-5 @ 135-145-145-135-145; re...
- 5 pistols per leg to 24" box 15 sec handstand hold...
- Acceleration - sprints Level 2 #10-ish 1 min @ 7....
- Mobility work on shoulder and IT band. Then Max r...
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