Ev's CrossFit-ish-ness

January 18, 2012

A. Squat Clean 2-2-2-2-2

100#

B. 7 Rounds for Time:
9 Burpees
6 Box Jumps @ 24”/20”
3 Deadlifts @ HEAVY

12:24 @ 194# DLs

Scores and Times on Named Workouts

Crossfit Benchmarks: Next Goals [Status Now]

Core I:[L2] 30 v-ups [20]
Core II:[L2] 15 hanging KTE [10]
Core III: [L1] L-sit for 10 seconds--0 seconds
Hips I: [L2] 100 squats [50]; [L3] 180 lb backsquat [185 lb 12/11/11]
Hips II: [L4] 300lbs Deadlift [265lbs]
Hips III: L2 Vertical Jump 18" [14"]
Pull I: [L2] 15 foot climb, 1 trip, no feet [3 trips w/ feet]
Pull II: [L3] bodyweight power clean [84% at 105lbs]
Pull III: [L3] 20 kipping pull-ups, 5 deadhang pull-ups and one muscle-up [kpu yes, deadhang ~2, 0 muscle-up]
Push I: [L3]--20 pushups on rings and bodyweight benchpress [5 ring pu and 75% at 90lb bench]
Push II: [L4] 80% bw military press [71%]
Push III: [L1] ring dips--5 [none]
Speed I: [L2]400m run 1:34 [1:36]
Speed II: [L3] 500m row 1:50 [2:00]
Speed III: [L2] power snatch 1/2 bodyweight [51% at 68 lbs]
Work I: [L2] 16kg kb snatch--30 rt/30 lt [10-15?]
Work II: 20 wall ball throws w/ 20# ball. [L3]: 800m run in 3:20.
Work III: 2000 meter row in 9:50 and 7 minute 1 mile run.
Work IV: [L3] 22 round Cindy--14+4

Wednesday, January 18, 2012