Mr. Clarke

6.4.2012

Fri, 06 Apr 2012 18:53:00 -0400

Workout Of The Day
7 rounds for reps / calories:
1 minute row
1 minute push-ups
1 minute sit-ups

Result: 346 Reps

29.3.2012

Fri, 30 Mar 2012 08:07:00 -0400

Workout Of The Day
Strength
Lunge Complex:
Forward Lunge to Skater Lunge
5 work sets on each leg

MetCon
4min Situps
3min KBS
2min WallBalls
1min Box Jumps
400m Run

Results:

Strength: worked up to 175#

MetCon: 198 reps (24kg KB/20# Medball/20” box); Run done in 2:10 (slowed a bit by unexpected calf cramping)

28.3.2012

Wed, 28 Mar 2012 19:47:00 -0400

Workout Of The Day

“Isabel”
For time:
30 Snatches, 135/95lbs

Result: 4:57 (subbed 115#)

27.3.2012

Tue, 27 Mar 2012 21:26:10 -0400

Workout Of The Day
Complete as many rounds and reps as possible in 10 minutes of:
21 Push Press, 95/65lbs
21 Jumping Pull-ups
15 Push Press, 145/85lbs
15 Pull-ups
9 Push Press, 195/105lbs
9 Chest to Bar Pull-ups

Result: 87 reps with 95#/115#/145# weight scheme on the push presses…. too many days off made this one suck extra.

20.3.2012

Tue, 20 Mar 2012 20:32:32 -0400

Workout Of The Day
Strength
Jerk
10 minutes to find your 1-Rep Max.

MetCon
Complete as many rounds as possible in 10 minutes of:
10 Overhead Walking Lunges, 45/25lbs
10 Push-ups

Results:

Strength: worked up to 185#, then failed at 205# (previous PR)… came back down and failed at 195#.

MetCon: 7 rounds + 8 walking lunges (Rx’d)

19.3.2012

Mon, 19 Mar 2012 20:42:45 -0400

Workout Of The Day
Strength
Front Squat
2 on the minute for 10 minutes

MetCon
For time:
30 Handstand Push-ups
30 Deadlifts, 275/185lbs
30 Chest to Bar Pull-ups
30 Box Jumps, 24”/20”

Result:

Strength: worked up to 245#

MetCon: 12:16 (subbed HSPUs off a 24” box, all else as prescribed)

14.3.2012

Wed, 14 Mar 2012 19:17:00 -0400

Workout Of The Day

“Tabata This!”
Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Result: Squat/Rower/Pullups/Sit-ups/Push-ups = 14/5/4/11/6 = 40

Think I underestimated myself here… with the exception of fatigue on the push-ups and a slow start in round 1 of the rower, I think I probably could have added at least 1 more rep to every movement.

13.3.2012

Wed, 14 Mar 2012 09:19:00 -0400

Workout Of The Day
Skills
Perform as many Rope Climbs as you can in 3 minutes
Perform as many Handstand Push-ups as you can in 3 minutes

MetCon
4 three-minute rounds:
400m Run
As many Kettlebell Swings (24/16kg) as possible
Rest 1 minute between rounds

Result:

Skills: 5 HSPUs (off 2 abmats), 3 Rope climbs… shoulder was not really feeling it with the HSPUs and I kind of suck at rope climbs.

MetCon: 35+30+30+30 = 125 KB swings. All runs were between 1:42-1:46.

12.3.2012

Mon, 12 Mar 2012 20:06:00 -0400

Workout Of The Day
Strength
Bench Press
10 minutes to find your 1-Rep Max.

MetCon
(a) Complete as many reps as possible in 5 minutes of:
10 Squat Clean, 95/65lbs
20 Box Jumps, 20”
~~3 min rest~~ 1 min rest
(b) Complete as many reps as possible in 5 minutes of:
10 Push Press, 95/65lbs
20 Air Squats

Bench Press: worked up to 230#

MetCon (a): 63 reps (Rx’d)

MetCon (b): 121 reps (Rx’d)

8.3.2012

Thu, 08 Mar 2012 20:47:00 -0500

Workout Of The Day
2012 CrossFit Games Open Workout 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24” box / F 20” box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

Result: 5 rounds + 26 reps = 206 reps (subbed 95# push press)

7.3.2012

Wed, 07 Mar 2012 20:14:00 -0500

“Helen”
3 rounds for time of:
400m Run
21 Kettlebell Swings, 24/16kg
12 Pull-ups

Result: 12:04 Rx’d

28.2.2012

Tue, 28 Feb 2012 20:21:04 -0500

Workout Of The Day
Strength
Dumbbell Split Snatches (used a pair of 25# dumbbells)

MetCon
3 rounds for reps of:
1 minute Deadlift, 225/155lbs
1 minute Bench Press, 135/85lbs
1 minute Squat Cleans, 95/65lbs
1 minute ~~rest~~ [burpees]

Score: 132 reps (Rx’d)

27.2.2012

Tue, 28 Feb 2012 09:17:06 -0500

Workout Of The Day
Strength
Push Press
2 on the minute for 10 minutes

MetCon
For time:
500m Row
50 Push Press, 95/65lbs
50 Box Jumps, 24″/20″
50 Pull-ups

Strength: worked up to 175#, then shit hit the fan and needed to drop back the final 2 minutes.

Metcon: 13:00, subbing 75# push-press and 20” box jumps.

justinferris: Who will be the fittest in the world?

Thu, 23 Feb 2012 14:37:25 -0500

justinferris:

Who will be the fittest in the world?

14.2.2012

Tue, 14 Feb 2012 20:05:00 -0500

1.8mi run in 14:25 (8:01/mi pace)

Workout Of The Day
Strength
Bench Press
2 on the minute for 10 minutes

Result: worked up to 205# (rounds 1-7 @ 195#)

MetCon
Complete as many rounds as possible in 20 minutes of:
20 Wallballs, 20lbs
30 Kettlebell Swings, 24kg
40 Double Unders

Results: 3 rounds + 4 KB swings… really started to feel gassed (with some calf cramping) by the end of this.

13.2.2012

Mon, 13 Feb 2012 21:40:46 -0500

1.8mi run to the gym in ~14-15 mins… felt really strong, possibly sustainable over 4mi course. We’ll see.

Deadlifting: 5x225, 5x315, 3x365, 2x405, 1x425, 1x455(f)

12.2.2012

Sun, 12 Feb 2012 13:31:14 -0500

Workout: another Kurt creation

Phase 1: 1 member hangs from a pull-up bar while 4 members do sandbag thrusters (varying weights), finishing when team reaches 40 thrusters per person. Work stops when person comes off the bar (can switch out with whoever is not doing thrusters).

Phase 2: 1 member holds a squat while rest of team drags 4 sleds (185# each) out and back (roughly half the gym), finishing when teams complete 2 laps per person (out and back = 1 lap). Work stops when person comes out of the squat hold (can switch with anyone not dragging a sled).

Phase 3: 1 member holds a handstand while rest of team does sandbag runs, same course as the sled pulls, finishing when team completes 10 laps per person. Work stops when person comes out of the handstand hold.

Result: team with 9 members, finished in 17:30. I did about 40 thrusters, 4 laps with sled and 16 laps with sandbag.

9.2.2012

Fri, 10 Feb 2012 08:12:00 -0500

Workout Of The Day
Skills
3 rounds of 1 min each with 30 seconds to transition
Hip Extensions
Rope Climbs
Skin the Cats
Medicine Ball Cleans
Ring Push-ups

StrengthCon
Complete as many reps as possible in 20 minutes of:
“The Bear Complex”
Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat
Push Press

The moves can be linked together as a squat clean to a thruster to back squat thruster. A full cycle must be completed without putting the bar down to count a rep. Use a weight you can handle for 20 minutes.

Result: 45 reps at 95#… starting gaming it with a strategy of 3 on-the-minute, then shit hit the fan.

8.2.2012

Wed, 08 Feb 2012 20:41:04 -0500

1.8mi run to the gym at a relaxed pace (not timed)

Workout:

“Diane”
21, 15, 9 reps for time of:
Deadlifts, 225lbs
Handstand Push-ups

Result: 5:33 with HSPUs off p-bars

6.2.2012

Mon, 06 Feb 2012 20:08:00 -0500

1.8mi run to gym in about 15min

Skill
Butterfly Pull-ups
100 Butterfly Pull-Ups for time. (10min Cap)

Could get singles, but kind of sucked at stringing them together….

MetCon
3 rounds for time of:
20 Push-ups
20 Sit-ups
20 Deadlifts, 135/95lbs

MetCon Result: 5:48 Rx’d