am:
introducing Lynette to crossfit so we did
5 rounds of:
10 wall balls (20#)
10 box jumps
10 pull-ups
16 min
pm:
1 mile warm up
4 miles @ 8:00 pace
1 mile walk home
6 years ago
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Height: 5'7", Weight: 130lbs Current Goals: 1 muscle-up, overhead squat body weight
...those who hope in the LORD will renew their strength...Is 40:31a
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Height: 5'7", Weight: 130lbs Current Goals: 1 muscle-up, overhead squat body weight
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My CrossFit Measurements
- Left Leg 20.5" (7/21)// 21.5" (2/25/09)
- Right Leg 20" (7/21)// 21" (2/25/09)
- Left Arm 11" L (7/21)
- Right Arm 11" (7/21)
- Hips 37.75" (7/21)// 37.5" (2/25/09)
- Waist 26.5" (7/21)// 27" (2/25/09)
- Under Chest 28" (7/21)
- Chest 33" (7/21)
My CrossFit Cardio
- 1k Row
- 2K Row 10:01 (7/21/08)
- 3K Row: 13:43 (1/11/09)
- 5K Row: 22:32 (6/32/09)
- 10K Row: 46:33 (12/09/09)
- 100 Yard Sprint
- 400m run: 1:34 (11/2011)
- Mile Run: 7:00 (02/2012)
- 3K (2mile) run: 15:50 (9/8)
- 5K Run: 23:54 (1/10/09)
- 10K run: 52:14 (12/13/08)
- 15K run: 89:29 (7/30/08)
- 1/2 Marathon 1:50:13 (3/24/2012)
- Marathon 4:30:12 (10/30/11)
- Double-Unders: 20 (8/18/09)
- Fight Gone Bad: 295 55#(3/29/09)
- Filthy Fifty: 28:19 (9/20/08)
- "Tabata Something Else" : 301 (5/01/09)
My Crossfit People
- Angie: 26:22 (8/23)
- Barbara (1/15/09) 6:02,5:53,6:40,7:06,7:32
- Cindy: 14+5+10+11(2/10/09)
- Elizabeth: 8:15 and bands 80# (4/30/09)
- Fran: 8:15 Rx'd 65# thruster (3/27/2012)
- Grace: 3:20 65# (7/11/2011) // 4:27 75# (02/2012)
- Helen: (12:05 time 3/1/09)
- Isabel: 2:41 55# (9/29/09)
- Jackie: 12:02 (3/6/08)
- Karen: 7:16 14# (8/20/09)
- Linda: 21:48 135 DL, 70BP 75PC (8/13/09)
- Lyne: 51/65
- Nancy: 21:15 65# (7/15/09)
- Nicole: 11,8,10,11,10,7,10 + run (3/30/09)
- In Memory of "Jeremy" 6:07 22# (7/25)
- Michael: 21:09 (11/3)
- Murph: 50:10 (1/1/09)
- Mr. Joshua: 33:17 135# (1/20/09)
My CrossFit Weightlifting
- Back Squat- 140 (5/13/2011)
- Bench Press 87
- CFT- 420 (4/10/09 & 5/13/2011)
- Deadlift- 215# (4/10/09)
- Front Squat- 110# (6/21/09)
- Hang Power Clean & Jerk- 97 (4/6/09)
- Hang Power Clean- 105# (4/6/09)
- Hang Power Snatch-75# (6/17/09)
- Overhead Squat- 100# (1/09)
- Power Clean 95# (11/25/08)
- Push Jerk- 97 (2/25/09)
- Push-Press- 90 (04/08/09)
- Shoulder Press- 75 (4/08/09 & 5/13/2011))
- Snatch: 73 (3/15/09)
- Squat Clean- 95# (2/20/09)
- Thruster; 100# (4/20/09)
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2012
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February
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- Temp
- Zimmerman
- thrusters, pullups, sprints
- rest day
- long run
- rest day
- Clean & Jerks
- tempo run
- yesterday's wall ball hell
- Sprints, Squats, Jumps, Dips, Thrusters
- Yesterday: 10 miles, 10 min pace or fasterToday: r...
- Front Squat & Tempo
- sprints & deltoids
- rest
- rest day & muffins
- DL & DU
- Tempo
- Tuesday
- Rahoi & Intervals
- Running
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