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Tempo squats 5x2 (2-2-x)
75-75-75-85-85
Too easy.
Row 1k
50 box jumps
6:18
First off the rower, second to last off the boxes :(.
Skill of the Week: Make a Dakota Fire Hole
4 hours ago
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I have never been an athletic person, nor a particularly healthy person. When becoming healthier became a goal of Daniel's I realized that I very much wanted to join him on that journey. I have some specific obstacles to overcome to realize those goals, but I am loving the results so far, and am excited to see how far I can get with dedication and perseverance. This blog will help me record the Journey so that I can look back to see how far I've come.
When I turned 30, I took stock of myself and was not very impressed with what I had become physically. I resolved to lose weight and get fit, and spent the next year and a half doing just that. In that journey I've discovered Crossfit and Rockclimbing, and am now passionate about them both. This is a log of my progress.
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)
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)
Pull-up- 21(7/27/10)
C2B Pull-up- 14 (5/8/09)
5k- 22:02 (8/22/09)
1 Mile- 5:47 (8/18/10)
500m Row- 1:30.2 (6/21/09)
Rebecca Ralls
I have never been an athletic person, nor a particularly healthy person. When becoming healthier became a goal of Daniel's I realized that I very much wanted to join him on that journey. I have some specific obstacles to overcome to realize those goals, but I am loving the results so far, and am excited to see how far I can get with dedication and perseverance. This blog will help me record the Journey so that I can look back to see how far I've come.Blog Archive
- Jun 2012 (1)
- May 2012 (3)
- Apr 2012 (1)
- Jan 2012 (1)
- Dec 2011 (4)
- Nov 2011 (4)
- Oct 2011 (6)
- Jul 2011 (1)
- Jun 2011 (1)
- May 2011 (2)
- Jan 2011 (1)
- Dec 2010 (3)
- Nov 2010 (1)
- Oct 2010 (1)
- Aug 2010 (13)
- Jul 2010 (12)
- Jun 2010 (6)
- May 2010 (25)
- Apr 2010 (16)
- Mar 2010 (9)
- Feb 2010 (13)
- Jan 2010 (22)
- Dec 2009 (11)
- Nov 2009 (19)
- Oct 2009 (33)
- Sep 2009 (31)
- Aug 2009 (23)
- Jul 2009 (23)
- Jun 2009 (29)
- May 2009 (39)
- Apr 2009 (39)
- Mar 2009 (59)
- Feb 2009 (44)
- Jan 2009 (42)
- Dec 2008 (34)
- Nov 2008 (48)
- Oct 2008 (54)
- Sep 2008 (46)
- Aug 2008 (28)
- Jul 2008 (51)
- Jun 2008 (56)
- May 2008 (25)
- Apr 2008 (29)
- Mar 2008 (18)
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)
* 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 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)
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)
. . 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)
Shoulder Press-KB: 8kg L&R (7/2/08)
Push-Jerk-KB: 12kg Left 8kg Right (1/7/09)
Tags
1 mile(31) 1000m row(3) 100m(6) 10k(2) 1RM(16) 2 mile run(2) 2000m Row(6) 200m(12) 250m(1) 3RM(2) 3x5(1) 400m(80) 5000m Row(2) 500m Row(3) 5k(8) 5x5(42) 600m(1) 800m(56) Advantage(1) Adventure(21) AMRAP(7) Analysis(27) Angie(4) Ankles-to-bar(1) Annie(6) Anniversary(1) B2B Tabata Squats(2) Back Extension(16) Back Squat(65) Backwards Run(1) Barbara(3) BC(1) Bench Press(53) Bike(1) Bike (long distance)(6) Bike (training)(3) BIW(1) Blood Test(3) Box Jump(54) Broomstick Mile(2) Burpee(110) Butterfly Pullup(2) C2B Pull-up(24) Camping(2) Campus Board(1) certification(3) CFT(3) Chelsea(1) Cindy(22) Clapping Burpee(2) Clapping Push-up(6) Clean(5) Clean and Jerk(35) Clean High Pull(1) Climbing (bouldering)(1) Climbing (gym)(137) Climbing (lead)(5) Climbing (outdoor)(6) Climbing (rope)(2) closet(1) Coaching(6) Competition(3) Counter Pushups(1) Crossfit Total(1) CrossKitchen(4) Daniel(473) Danny(2) Deadlift(118) Death by Barbell(1) Death By...(6) Death March By...(1) Depth Jumps(2) Diane(6) Dinner(1) Dip(7) Dirty 30(2) DNF(6) DOMS(2) Double-squat Wall-ball(1) Double-Under(49) DT(4) Dumbell Snatch(1) Elizabeth(1) Eva(1) Evelyn(1) False grip(2) Farmer's Walk(2) Felix(1) Fight Gone Bad(35) Filthy Fifty(5) Fire Breathers(1) FitDay(1) Floor Press(3) Forward Roll(3) Fran(7) Front Squat(43) GHD Sit-ups(1) GI Janes(6) Goals(3) Goblet Squat(7) Good Morning(4) Grace(3) Griff(2) Ground-to-Overhead(4) Gwen(1) GWPC(1) Handstand(5) Hang Power Clean(20) Hang Snatch(6) Hang Squat Clean(8) Head Stand(3) Headache(10) Helen(16) HIIT(8) Hiking(3) Hip Extension(1) HSPU(25) Injury(15) Intermittent Fasting(14) Inverted Burpee(1) Isabel(1) ISSA(1) Jason(2) Jeremy(1) jump rope(8) Jumping C2B Pullup(3) Jumping Pull-up(23) Jumping Pullup(11) Jumping Squat(11) Karen(3) KB Carry(2) KB Clean(28) KB Deadlift(4) KB Front Squat(3) KB Jerk(6) KB OHS(1) KB Press(6) KB Push-Jerk(4) KB Push-Press(25) KB Snatch(22) KB Squat(6) KB Swing(125) KB Thruster(4) Kefir(1) Kelly(3) Kettlebear(3) Kipping(1) Knee(1) Knees-to-Chest(4) Knees-to-Elbows(13) L-Pullup(3) L-sit(1) Ladder(2) Leading (mock)(1) Leg Raises(1) Level I(1) Linda(2) Little Lynn(1) Lynne(1) Man Overboard(2) Mary(1) Max Rep(2) Meat(1) Michael(8) Movie(1) Murph(15) Muscle Snatch(3) Muscle-up(5) Nancy(3) Nate(3) Nicole(4) No lunch(1) Numb(1) Nutrition(1) OH Squat(35) Oly Cycle(11) Olympic Total(1) One Rep Max(3) OPD(1) Other Affiliate(1) Overhead Plate Carry(1) Overhead Squat(2) Overhead Walking Lunge(3) Partner Carry(1) Period(5) Philippines(9) Pistol(9) plank(2) PNF(1) Power Clean(15) Power Snatch(6) PR(9) Programming(1) PT(1) pull-up(2) Pullup(115) Push Jerk(15) Push Press(55) push-jerk(4) Push-up(5) Pushup(121) Quarter Gone Bad(1) Random(3) Rebecca(404) Rebecca Analysis(8) Rebeccajavascript:void(0)(1) Recipes(9) Recovery(10) Relay(1) Right Side(1) Ring Dip(14) Ring Push-up(1) Ring Row(1) Rope Climb(2) Row(48) Run(9) Salsa(5) Sandbag Carry(1) SDHP(38) Shoulder Press(67) Side Pain(1) Sit-up(43) Situp(15) slam ball(1) Sled Drag(1) sleep(8) Snatch(26) Snatch Setup(1) Snatch-grip Deadlift(2) Snowboarding(2) Spotting(1) Sprint(4) Sprint 8(16) Squat(67) squat hold(4) Squat Snatch(7) Squats(1) Static Hang(2) Step-up(6) Strength Cycle(36) Superman(13) Tabata(10) Table(12) Team Workout(1) Tears(2) Thanksgiving(1) Throwdown(2) Thruster(45) Tire Flips(1) Toes to Bar(2) Trail running(6) Tuck Jump(9) Tuna(1) V-Up(9) Vegetarian(1) Vet(1) Video(2) Walking Lunge(23) Wall Ball(48) wall squats(3) Wall-ball(1) Weighted Pullup(4) Weighted Sit-up(1) Wine-tasting(1) Yoga(8) You Don't Know Squat(1) Zercher Carry(1) Zone(6)
Daniel Olmstead
When I turned 30, I took stock of myself and was not very impressed with what I had become physically. I resolved to lose weight and get fit, and spent the next year and a half doing just that. In that journey I've discovered Crossfit and Rockclimbing, and am now passionate about them both. This is a log of my progress.
Useful Links
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Hand Care: The Basics10 months ago
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Tuesday 12121812 years ago
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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)