Warmup:
Run 400m
2 Rounds of:
20 Squats
20 KB Swings, 1.5 pood, Russian
10 Burpees
WOD:
4 Rounds:
100 feet of lunges, 30# DB in each hand30 Box Jumps, 24"20 Weighted Pullups, 30#
Time: 29:34
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200# overhead
Snatch bodyweight
60 pullups
Squat 265#
2K Row under 7 min
Sub-1:30 500m row
10 consecutive muscle-ups
Sub-3 min Grace
Sub-8 min Helen
Sub-4:30 Fran
350# Deadlift
DT as rx'd
Bear Complex @ 135#
6:00 1 mile run
If you're not nervous before you train, you don't train hard enough.
About
- Rich Vos
- Florence, Kentucky, United States
- CrossFit Log - Starting March 1, 2008
2009 Goals
50 consecutive double unders
Squat clean 200#200# overhead
Snatch bodyweight
60 pullups
Squat 265#
2K Row under 7 min
Sub-1:30 500m row
10 consecutive muscle-ups
Sub-3 min Grace
Sub-8 min Helen
Sub-4:30 Fran
350# Deadlift
DT as rx'd
Bear Complex @ 135#
6:00 1 mile run
Sub-21 min 5K
*italicized means they've been accomplished.
Stats
CrossFit Level 1 Certified
CrossFit Nutrition Certified
CrossFit Nutrition Certified
CrossFit Olympic Lifting Certified
Age: 26
Height: 5'10"
Weight: 164
Age: 26
Height: 5'10"
Weight: 164
YouTube Videos
Shoulder Press: 150 (91% BW)
Back Squat: 251 (150% BW)
Deadlift: 341 (200% BW)
"CrossFit Total": 710 (140% AVG)
Overhead Squat: 166 (4x)
Front Squat: 220 (3x)
Snatch: 150
Shoulder Press: 150 (91% BW)
Back Squat: 251 (150% BW)
Deadlift: 341 (200% BW)
"CrossFit Total": 710 (140% AVG)
Overhead Squat: 166 (4x)
Front Squat: 220 (3x)
Snatch: 150
Power Clean: 185
Squat Clean: 185
Split Jerk: 205
Squat Clean: 185
Split Jerk: 205
Push Jerk: 165
Clean & Jerk: 185
5K Run: 22:07
1 mile Run: 6:27
800m Run: 2:43
400m Run: 1:13
500m Row: 1:32
1K Row: 3:20.9
Clean & Jerk: 185
5K Run: 22:07
1 mile Run: 6:27
800m Run: 2:43
400m Run: 1:13
500m Row: 1:32
1K Row: 3:20.9
2K Row: 7:06.3
Fight Gone Bad: 302
Cindy: 22, CTB
Fran: 5:01
Filthy 50: 22:32
20# Murph: 49:32
Nicole: 7 (108 Pullups)
Lynne: 155 (171# BW)
Angie: 16:32
Helen: 8:29
Christine: 11:27
Karen: 7:06
Fight Gone Bad: 302
Cindy: 22, CTB
Fran: 5:01
Filthy 50: 22:32
20# Murph: 49:32
Nicole: 7 (108 Pullups)
Lynne: 155 (171# BW)
Angie: 16:32
Helen: 8:29
Christine: 11:27
Karen: 7:06
Annie: 7:08
Jackie: 6:31
Randy: 7:00
Max Handstand Pushups: 22
Max Handstand Pushups: 22
Max Pullups: 48
Max Chest-to-Bar Pullups: 28
Max Muscle Ups: 7, full ext. @ bottom
Max Box Jump: 52.5"
Max Box Jump: 52.5"
Max Unbroken Pushups: 52
30 Muscle Ups: 5:36
Grace: 3:49
Nate: 14 (+2+3)
Nate: 14 (+2+3)
Tommy V.: 18:55
The Chief: 26
Michael: 20:10
The Chief: 26
Michael: 20:10
Danny: 2 (+30+20+15), CTB
Barbara: 17:53
Barbara: 17:53
Diane: 8:56
Elizabeth: 10:09
Elizabeth: 10:09
Mary: 11 (+5+10), pistols w/ box & plate
Jason: 17:26
Tabata Something Else: 403, CTB
Quarter Gone Bad: 75
Jason: 17:26
Tabata Something Else: 403, CTB
Quarter Gone Bad: 75
Twins: 23:18 (95# Thr.)
Favorite WOD: Helen, The Chief
Favorite Lift: Front Squat
Least Favorite WOD: Bear Complex
Least Favorite Lift: Push Jerk
Rich's "Suck List"
Thrusters
Push Jerks
POSE Running
Pistols
Hang Snatches
Ring Dips (endurance)
Snatch (heavy loads)
Power Cleans (heavy loads)
Heavy Back Squats
XXCleans of all typesXX
XXPullups (endurance)XX
XXFront SquatXX
XXOverhead SquatXX
XXL-SitXX
XXDouble UndersXX
Blogs I Track
Tracking
CrossFit Affiliates I've Visited
Albany CrossFit
Rogue Fitness
Underground Fitness
Potomac CrossFit
CrossFit Dallas Central
Monterey CrossFit
CrossFit Nasti
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