Rock On: Deadlifts and muscle-up progressions

Rebecca's Goals

Personal Goals (Goat List)

* Wallball: 10 Consecutive with the 14# Ball
* jump rope:
. . * one footed(R): 10
. . * skipping: 20
* walking lunges: 100m in 4:00 minutes
* box jump: jumping onto the 20" box instead of stepping
* knees-to-elbows: 5
* L-sit: 10 seconds
* running:
. . * 400m: 1:55
. . * 800m 4:30
. . * mile: 9:30
. . * backwards: 400m 3:30
* pull up:
. . * DH: 1
. . * Kipping: 1
* hand stand hold: 30 sec
* HSPU: block on long end
* dips: 1

Fitness Skill Level I Goals
50 Free Squats (6/8/08)
push ups: 10(8/6/08)
static hang: 30 seconds (6/15/08)
sit ups: 30 (6/14/08)
kettlebell swings: 25
400 meter run: 2:04 minutes 2:02 (7/16/08)
deadlift: 3/4 x bodyweight (6/12/08)
military press: 1/4 x bodyweight(10/30/08)
high pull: 1/2 x bodyweight
knees to chest: 10
wall ball: 25
800 meter run: 4:20 minutes
500 meter row: women 2:20 2:12 (7/10/08)
vertical jump: 10 inches
dips: 3
pull ups: 3
L-sit: 10 seconds
2000 meter row: women 9:50 9:09.4 (7/10/08)
medicine ball cleans: 10(8/8/08)
Christine: 15 minutes 3 rounds for time -- 500 m row, 12 deadlifts, 21 box jumps
1 mile run: 9 minutes

Benchmarks (*=modified)
400m: 1:59 (10/21/09)
800m: 4:11 (6/28/09)
1 mile: 9:46 (10/23/09) (GWPC - no driveway)
1 mile: 10:15 (7/27/10) (GWPC - with driveway)
1 mile: 10:05 (8/18/10) (BIW)

5k: 35:17

10k: 1:22:?? (1/25/09)
Row 500m: 2:05 (5/8/09)
Row 2000m: 8:53.6 (5/4/09)

Row 5000m: 23:36 (11/16/09)

Pullups: 1 - Max Reps kipping
Pushups: 29 - Max Reps (5/8/09)
Burpees: 5.6 seconds/burpee for 21 burpees(7/1/09)
. . 6.9 seconds/burpee for 50 burpees(5/13/09)
Double-Unders: consecutive: 3 (7/24/10)
Consecutive DU-skip-skip-DU: 14 (7/25/10)
Wallball: did 21 reps 14# ball (9/20/08)
KB Swing: 25 russian swings with 24kg (5/24/09)
Box Jumps: 16.5" (6/25/10)
Burpees: 50 - 5:45 (5/13/09)

Deadlift: 1RM 165# (7/17/10)
. . 3RM 150# (5/12/10)
. . 5RM 140# (5/6/10)
Snatch Grip Deadlift: 1RM 130# (3/20/09)
Bench Press: 1RM 85# (5/7/10)
. . 3RM 75# (6/4/09)
. . 5RM 70# (4/2/09)
Shoulder Press: 1RM 65#(11/6/09)
. . 3RM 60# (5/30/09)
. . 5RM 50# (3/23/09)
Shoulder Press-KB: 12kg L&R (6/27/09)
Push-press-Bar:1RM 65# (3/18/09)
. . 3RM 60# (10/17/09)
. . 5RM 55# (3/15/09)
Push-press-KB: 12kg Left 12kg Right (6/27/09)
Push-Jerk-Bar: 1RM 65# (11/4/09)
. . 3RM 60# (3/7/09)
. . 5RM 52# (11/8/08)
Push-Jerk-KB: 12kg Left 8kg Right (1/7/09)
Snatch:
. . POWER:
. . . . 1 RM: 50# (8/10/10)
. . HANG:
. . . . 1RM 45# (5/8/09)
. . . . 3RM 35# (4/18/09)
. . KB: 12kg L & 8kg R(6/27/09)
Clean:
. . HANG:
. . . . 1RM 65# (3/18/09)
. . . . 3RM 60# (3/18/09)
. . . . 5RM 52# (11/8/08)
Front Squat: 3RM 70# (6/26/09)
. . 5RM 65# (10/18/08)
. .20RM 55# (5/13/10)
Back Squat: 1RM 90#(6/11/09)
. . 5RM 80# (6/4/09)
OH Squat: 5RM 30# (6/10/09)
SDHP-KB: 55# (9/17/08)
SDHP-Bar: 55# (11/8/08)

Tabada:
Burpees* 3
Situps 9
Pushups* 5
Squat 10
B2B Squat 6 (2/13/09)

Named Workouts
Angie: 32:20- 50% (7/9/08)
Barbara: 26:45 - 50% (10/8/08)
Cindy: 11 rounds + 7 pushups (2/27/09)
Diane: 15:11 (10/23/08)
Fight gone bad(Rx): 123 (4/1/09)
Filthy 50:
(40) 50:30 (10/16/08)
(30) 33:22 (6/24/10)
Helen: 17:30 (5/23/09)
Karen: 21:11 (3/25/09)
Kelly: DNF (2/4/09)
Linda: 1:05:23 (10/13/08)
Michael(Rx): 37:20 (10/5/08)
Murph (50%): 33:23 (10/25/08)
Murph (75%): 50:17 (12/11/08)
Murph (100%): 1:13:49 (6/12/09)
Murph Gone Bad (62%): 1:04:22 (9/17/08)
Nate: 6 rounds (10/1/08)
Nicole: 5 rounds 73 jumping pullups (9/25/08)
Tabata Cindy: 17 rounds + 2 pushups (10/19/08)

Achievements:
* Pull up:
Hybrid kip/deadhang (2/27/09)
* Wallball:
Hit the X with the 14# ball(9/20/08)
Hit 5 Consecutive with the 10# ball(9/13/08)
Hitting the X on the wall with the 10# medicine ball (6/28/08)
* jump rope:
. . * doubleunders: any(3/29/09)
* box jump:
jumping onto any box instead of stepping(8/4/08)
* running:
. . * mile: 10:30(12/11/08 - 10:12)
* pushup: 10 full ROM w/o putting my knees down to get back up(8/6/08)1 full ROM w/o putting my knees down to get back up(8/5/08)
* burpees: jumping into and out of the push up position instead of stepping. 10 consecutive burpees(9/3/08)
jumping into and out of the push up position instead of stepping.(8/3/08)
30 - 7:58 (7/23/08)

400m: 1:59(?) (5/31/09)
800m: 4:13 (6/14/09), 4:40 (6/11/08)
1600m: 11:11 (11/9/08) 10:12 (12/11/08) (GWPC - no driveway) 10:34 (6/12/09) (GWPC - with driveway)

Row 5000m: 25:56 (9/25/09)

Deadlift: 1RM 155# (9/18/09)
. . 3RM 145# (5/6/10); 140# (12/28/09); 135# (1/15/09)
. . 5RM 135# (5/30/09)
Back Squat: 5RM 77# (5/28/09)
Bench Press: 1RM 80# (6/11/09)
. . 3RM 72# (5/28/09)

Shoulder Press: 1RM 60#(5/16/09)
Shoulder Press-KB: 8kg L&R (7/2/08)
Push-Jerk-KB: 12kg Left 8kg Right (1/7/09)

OHS 15 reps @ 80#

Deadlifts 5-5-5-3-3-1-1

285-285-285-305-305-315-320

18 band muscle-ups

Benchmarks

Named Workouts

Cindy - 14 rds + 13 sq (11/27/10)
Fight Gone Bad - 287 - (10/6/10)
Griff - 12:27 (6/11/08)
Helen - 11:15 (3/1/09)
Michael - 29:23 (10/5/08)
Murph - 72:13 (8/27/08)
Kelly - 33:53 (2/4/09)
Annie - 12:32 (2/15/09)
Karen - 9:55 (3/15/09)
Fran - 9:48 (11/5/09)
Grace - 50:06 (9/25/09)
CFT - 640 (11/6/09)

(Only those workouts that were completed 100% RX are listed)

1 Rep Max

Back Squat- 220 (6/11/09)
Shoulder Press- 115 (6/18/09)
Deadlift- 340 (6/18/09)
Bench Press- 160 (3/1/09)
Clean - 150 (8/18/10)
Push-Jerk- 145 (9/4/09)
Snatch- 110 (9/4/09)
Thruster- 115 (1/28/09)
Pull-up- 60 (1/15/09)

Max Rep

Push-up- 40 (5/8/09)
Pull-up- 21(7/27/10)
C2B Pull-up- 14 (5/8/09)

Other

10k- 45:56 (1/25/09)
5k- 22:02 (8/22/09)
1 Mile- 5:47 (8/18/10)
500m Row- 1:30.2 (6/21/09)

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Wednesday, June 23, 2010 by Daniel

Deadlifts and muscle-up progressions

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