Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups
- Sub-ed 40 Air Squats for One legged squats
- Good MetCon workout
- Don't even try to pace yourself. The pain just lasts longer :)
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Before CrossFit. 18 hours a week of triathlon training.
After CrossFit: More muscle, less bodyfat and a little bit of blood.
Forging Elite Fitness
This is my personal CrossFit workout log.
I've been an athlete all of my life; a collegiate scholarship basketball player, Army Special Forces officer, martial artist, and lately a competitive Ironman triathlete.
I've been an athlete all of my life; a collegiate scholarship basketball player, Army Special Forces officer, martial artist, and lately a competitive Ironman triathlete.
Before CrossFit. 18 hours a week of triathlon training.
After CrossFit: More muscle, less bodyfat and a little bit of blood.
Personal Records
- Pull-ups: 15
- Dips: 16
- Muscle-ups:
- Handstand push-ups
- Ring Dips: 15
- Thruster: 136.6 lbs
- Shoulder Press: 143 lbs
- Push Press: 132 lbs
- Back Squat: 264.5 lbs (x3)
- Front Squat: 132 lbs (x10)
- Overhead Squat: 132 lbs (x5)
- Deadlift: 308 lbs (x3)
- 800mtr Run: 2:13
- 5K Run: 15:57
- 10K Run: 36:33
- CrossFit Total: 672 lbs
- Fight Gone Bad: 416
- Fran: 5:21
- Angie: 22:32
- Michael: 16:03
- Filthy Fifty: 31:17
10 Fitness Domains
- Cardio/Respiritory Endurance
- Stamina
- Strength
- Flexibility
- Power
- Speed
- Agility
- Balance
- Coordination
- Accuracy
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