Ev's CrossFit-ish-ness

Saturday, January 28, 2012

January 28, 2012

6 Rounds, 1 Minute Each of:
Kettlebell Swings 53#/35#
1 Minute Rest
Box Jumps 24#/20# (Must stand up at the top of the box)
1 Minute Rest
Burpees
1 Minute Rest

138 kb swings/114 box jumps (21" box)/75 burpees

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Scores and Times on Named Workouts

Annie as rxd : 9:20 on 3/2/12
Angie as rxd : 30:40 on 8/24/08
Christine as rxd 11:53 on 10/22/08
Crossfit Total: 500 lbs on 4/10/09
Cindy as rxd : 14 rounds + 4 pullups 9/28/08
Eva as rxd 1:03:45 on 1/11/09
Fight Gone Bad as rxd: 231 on 9/20/08
Fran as rxd : 8:08 on 6/6/09
Grace as rxd 9:06 6/20/11
Hansen as rxd 54:25 5/2/09
Helen as rxd : 12:27 on 8/22/08
Josh as rxd : 20:30 on 10/10/08
Karen as rxd 12:40 on 12/28/08
Michael 22:42 on 4/24/09 (no GHD)
Murph as rxd : 55:00 on 8/27/08
Nancy as rxd: 23:27 4/8/09
Nicole as rxd : 80 pullups 9/25/08
Tabata Something Else 277 5/9/09 (pull-ups chin over, not C2B)

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