Day 174

Workout:
3 Rounds
500 M Row
30 BW Bench Press
Time: 41:06

Block Total = 17 +1x fat, too much carb (alcohol)

Benchmarks

These are the benchmarks I have done in the past. I could not necessarily do all of these things today.

Hips
-100 free squats L2
-415 lb back squat (2x bw) L4 2013
-485x2 lb deadlift 2.35x+ bw) L4 2013
-24 inch standing vertical jump L2 2009
Push
-50Push-ups L2 Oct 2007
-30 Push-ups on rings L3 2013
-290 lb Bench Press (1.41x bw) L4 2013
-195 lb Shoulder Press (.96x bw) L3 2013
-10 HSPU L3 July 2010
-21 Dip on rings L2 Oct 2007
Pull
-20-foot Rope Climb (no feet) L3 2006
-217 lb Power Clean L3 2013
-37 Pull-Ups L2 Aug 2010
21 C2B Pull-Ups 2013
-2 Muscle-up on bar (perfect) L2 April 2008
-6 Muscle-ups on rings (kip) L2 April 2008
-3 Muscle-up on rings from full hang May 2008
Core
-30 V-ups L2
-15 Hanging Knees to Elbows L2
-10 second L-sit L1
-215 lb OHS (1x+ bw) L3 CrossFit Games 2009
-Sandbag carry (modified) 100 lbs, 1 mile L3 2007
-2:50 min 800-meter Run L3 - Norcal Sectional 2010
-7:39 min 2000-meter Row May 2009
-Helen: 10:13 L2
-1 mile run 6:27 L2
Speed
-1:11 min 400-meter run L3 Jan 2010
-1:26 min 500-meter Row L3 Dec 2006
-160 lbs Power Snatch L3

Other Benchmarks:

-Cindy 21 + 8 push-ups December 2007
-Clean & Jerk 217 2013
-CrossFit Total: 1075 2013
-Fight Gone Bad 309 FGB IV 2009
-Fran 5:45 2007
-Filthy Fifty 21:30 2008
-Grace 2:56 2013
-Linda 22:31 11-07 2007
-Push-Jerk 225 2013
-Murph C2B/20# Vest 54:40 Oct 2008

Highest Grade Climbs:

Indoors;
5.11b on-sight 2010
V5 redpoint 2010

Outdoors
5.10a, redpoint 97 feet 2009

CrossFit and Zone Diet Blog - Retired

Saturday, December 29, 2007

Day 174

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