0545, ISI
strength
snatch: 3x1-145, 1x1-155, 1x1-160, 1x1-170, 3x1-160, 2x1-155 60 sec
c&j: 3x1-180, 1x1-190, 1x1-205, 1x1-215, 3x1-205, 2x1-190 60 sec
1rm fs - fail at 270
bench: 1x8-215, 1x5-245, 1x3-255, 1x2-255, 3x2-270
metcon
w/ AT
4 rounds
90m shuttle
15 ctb pullups
60m shuttle
15 hand release pushups
30m shuttle
rest 1:1
1:37, 2:18x3 only first set of ctb unbroken
There's nothing that can't be done
Mr. Tanneran - "Hey Louden, you think you're overextending yourself on this Shute challenge?"
Louden - "Definitely."
Mr. Tanneran - "You know you have a tendency to do that."
Louden - "Sometimes you got to, remember? This is like one of them times."
Louden - "Definitely."
Mr. Tanneran - "You know you have a tendency to do that."
Louden - "Sometimes you got to, remember? This is like one of them times."
'12-'13 Goals
- Top 25% in 2013 SC Open
- Deadlift - 360
- C&J - 250
- Snatch - 200
- Squat - 350
- Helen - Sub 9:00
Max Effort Results
- 500M Row - 1:31, 10/10
- 5K - 23:48, 5/08
- Back Squat - 330, 9/12
- Deadlift - 350, 5/12
- Front Squat - 270, 12/12
- Half Marathon - 1:54, 4/10
- Press - 185, 8/12
- Snatch - 185, 10/12
- Squat Clean - 250, 4/12
Benchmark Results
- Angie - 16:50, 10/12
- Annie - 4:54, 11/12
- Cindy - 24 rounds, 11/12
- Elizabeth - 8:56, 2/12
- F50 - 21:20, 11/12
- FGB - 336, 10/12
- Fran - 3:24, 10/12
- Grace - 3:50, 9/12
- Helen 9:25, 9/12
- Murph - 42:32, 5/12
- Nancy - 13:41, 10/12
About Me
- Jon
- I love Amy Bryan, A and B, and CrossFit, as evidenced by content of this blog.
No comments:
Post a Comment