Warm-up: 4 x 100 Jump rope, 21 KB swings (8kg), 21 Jumping pull-ups
7 x 5 Ab rollers (45 sec rest each set)
WOD: 4 rounds
21 Slamballs (20#)
15 KB swings (20kg)
9 Burpees
Time: 11:02 (Rx)
5x10 OHS (PVC)
5x10 Walking lunge (all but 2 w 30# vest)
5x10 Squats (30# vest)
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This site chronicles my interest in CrossFit and how it pertains to rock & ice climbing, Olympic style lifting, baseball and softball, and yoga. By night I personal train people using CrossFit modalities. I'm taking new clients if you're interested.
About Me
- Mike
- I'm an Internet propeller-head and Boston transplant living in Washington, DC. On night and weekends, I personal train DC-area professionals in CrossFit modalities.
CrossFit Level 1 Certified
USA Weightlifting Club Coach
NASM Certified Personal Trainer
Currently Training or Studying
- ART or NMT Continuing Ed Coursework
- National Massage Licensure, Jan 2010
- Snatch: 91 kg (200 lbs) -- current 85 kg
- Clean & Jerk: 110 kg -- current 107.5 kg
- CrossFit Level 2
- Completed:
- American Masters, Nov 7-8, 2009
- NASM CPT, Sept 2009
- USAW Club Coach Cert, Jan 2009
- Baltimore Open, Jan 2009
- Baltimore Inter-club meet, Dec 6, 2008
- Keystone Games - July 26, 2008
- CrossFit Level 1 Cert - July 12-13, 2008
- List of running goals below
Links
A Running List of Goals
- Snatch: 91kg -- 85 kg PR
- Clean & Jerk: 110 kg -- 107.5 kg PR
- Overhead Squat: 91 kg -- 80 kg x 2 PR
- Push Press: 100 kg -- 81.65 x 5 PR
- Push Jerk: 91 kg -- 77 kg PR
- Rack Jerk: 130 kg -- 115 kg PR
- Squat Clean: 115 kg -- 107.5 kg PR
- Power Clean: 91 kg -- 74.84 kg PR
- Backsquat: 150 kg -- 145 kg PR
- Front Squat: 130 kg -- 125 kg PR
- Deadlift: 430 lbs -- 371 lbs PR, 335 x 3 PR
- Bench Press: 275 lbs -- 240 lbs PR
- 60 continuous pull ups -- 45 PR
- Murph: 60 minutes -- 1:06 PR
- Angie: 25 minutes
- Diane: 15 min -- 22:09 PR
- Nasty Girls: (just finish)
- Lynne: 55 bench, 150 pull-ups -- 45, 135 PR
- Cindy: 20 sets -- 18 + 5/10 PR
- Fran: 5 minutes -- 5:44 PR
- Mary: 8 sets
- Muscle-up, L, press handstand
- Run an 8 minute mile
- 21 handstand push-ups
- 100 continuous push up
- Straight arm press handstand (rings)
- Front & Back Levers
- Double full on floor exercise
- Lead 5.11 sport, 5.7 trad
- Redpoint Masterpiece (5.10a, Rumney, NH)
- Increase pitch count, throw consistent fastballs for strikes
- Throw sliders and curveballs consistently out of the zone
- Front Splits & Pancake
DC Area Fitness Resources
Blog Archive
Labels
- Baseball (27)
- Benchmark (22)
- bouldering (1)
- Cindy (4)
- Diane (2)
- Diet (9)
- Dip Ladder (2)
- fran (10)
- General (48)
- Health (11)
- Ice Climbing (4)
- Lynne (1)
- Mary (3)
- Murph (1)
- Olympic Lifting (56)
- Pull-up Ladder (1)
- Pull-up Madness (2)
- Quad Busters (1)
- Rock Climbing (16)
- softball (12)
- Video (4)
- Weekly Totals (5)
- WOD (178)
- Yoga (3)
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