WOD:
Front Squat 3-3-3-3-3-3-3
100-105-110-4 x 112.5 (all in kg)
Holy shit that sucked. I haven't done heavy front squats in almost a year, so this was incredibly awkward and taxing. Afterwards I did:
3 x Max Ring Rows (Parallel to floor)
15, 10, 8
3 x 20 Glut-Ham Situps
Nutrition:
9:00am: 6oz Hot Italian Sausage, Olive Oil, Diced Cabbage, Marinara.
2:30pm: 6oz Chicken Breast, Olive Oil, Sauteed Vegetables (Cabbage, Onions, Mushrooms, Carrots, Celery).
8:00pm: The Ram: 14oz (pre-cooked weight) Rib Eye Steak w/ Crab/Artichoke Topping. Caesar Salad. 1 Glass Wine.
A personal record of the results of my ongoing experiment with my nutrition and fitness
Craig's Gym:
About Me
- Name: Craig Cooper
- Location: Seattle, WA
- B.S. Exercise Science
- NSCA CSCS
- ACSM HFI
- Level 1 CrossFit Trainer
Recipes
- Cashew/Macadamia Nut Butter Dressing (1)
- Cauliflower w/ Black Olive Vinaigrette (1)
- Chicken/Apple Hash (1)
- Curry Chicken Salad (1)
- Fall Salad (1)
- Flourless Pizza (1)
- Italian Chicken Salad (1)
- Jambalaya (1)
- Lamb and Strawberry Salad (1)
- Mini Crustless Quiche (1)
- Olive Oil Mayo (1)
- Pesto Chicken Salad (1)
- Red Cabbage Slaw (1)
- Sonoma Chicken Salad (1)
- Spaghetti Squash (1)
- Spaghetti Squash Carbonara (1)
- Spinach Bread (1)
- Squash Chili (1)
- Taco Salad (1)
- Thom Kha Soup (1)
Blogroll
Fitness & Nutrition Info
CrossFit Affiliates
Blog Archive
Followers
Benchmarks
Angie (100 Pullups, 100 Pushups, 100 Situps, 100 Squats): 20:44 (9/25/07)
Barbara (5 Rounds: 20 Pullups, 30 Pushups, 40 Situps, 50 Squats): 29:15 (10/23/07)
Chelsea (Every min. on min.: 5 Pullups, 10 Pushups, 15 Squats): 10 Rounds (4/25/07)
Cindy (As Many Rounds In 20min: 5 Pullups, 10 Pushups, 15 Squats): 19 (11/08/07)
Diane (21/15/9: Deadlift 225#, Handstand Pushups): 11:45 (4/21/07)
Elizabeth (21/15/9: Clean 135#, Ring Dips): 11:05 (4/1/08)
Fran (21/15/9: Thrusters 95#, Pullups): 4:30 (1/9/08)
Grace (30 Clean & Jerks 135#): 5:31 (2/2/09)
Helen (3 Rounds: 400m Run, 21 Swings 24kg, 12 Pullups): 9:42 (12/19/06)
Isabel (30 Snatch 135#): N/A
Jackie (1000m Row, 50 Thrusters 45#, 30 Pullups): 7:56 (3/29/07)
Karen (150 Wallball Shots 20#): 6:14 (11/4/07)
Linda (10/9/8/7/6/5/4/3/2/1: Deadlift 1 1/2 BW, Bench Press BW, Clean 3/4 BW): 28:16 (115kg, 77kg, 58kg) (11/16/07)
Mary (As Many Rounds In 20min: 5 Handstand Pushups, 10 Pistols, 15 Pullups): N/A
Nancy (5 Rounds: 400m Run, 15 Overhead Squats 95#): 15:29 (11/20/07)
Lynne (5 Rounds: Max reps Bench Press BW, Max reps Pullups): N/A
Kelly (5 Rounds: 400m Run, 30 Box Jumps 24", 30 Wallball Shots 20#): 26:55 (5/3/07)
Annie (50/40/30/20/10: Double Unders, Situps): 7:09 (4/2/08)
Nicole (As Many Rounds In 20min: 400m Run, MAX Pullups): 7, 84 (21,12,10,10,11,11,10) (1/14/09)
Eva (5 Rounds: 800m Run, 30 KB Swings 32kg, 30 Pull-ups): N/A
Christine (3 Rounds: 500m Row, 12 BW Deadlifts, 21 Box Jumps 20"): 11:18 (77.5kg) (11/27/07)
JT (21/15/9: Handstand Pushups, Ring Dips, Pullups): N/A
Michael (3 Rounds: 800m Run, 50 Back Extensions, 50 Situps): N/A
Murph (1mile Run, 100 Pullups, 200 Pushups, 300 Squats, 1mile Run): N/A
Daniel (50 Pullups, 400m Run, 21 Thrusters 95#, 800m Run, 21 Thrusters 95#, 400m Run, 50 Pullups): 18:50 (10/11/07)
Josh (21 Overhead Squats 95#, 42 Pullups, 15 Overhead Squats 95#, 30 Pullups, 9 Overhead Squats 95#, 18 Pullups): 9:08 (2/7/08)
Jason (100 Squats, 5 Muscle-ups, 75 Squats, 10 Muscle-ups, 50 Squats, 15 Muscle-ups, 25 Squats, 20 Muscle-ups): N/A
Badger (3 Rounds: 30 Cleans 95#, 30 Pull-ups, 800m Run): 30:35 (12/21/07)
Joshie (3 Rounds: 21 R Arm DB Snatch 40#, 21 L-Pull-ups, 21 L Arm DB Snatch 40#, 21 L-Pull-ups): N/A
Nate (As Many Rounds In 20min: 2 Muscle-ups, 4 Handstand Push-ups, 8 KB Swings 32kg): N/A
Randy (75 Power Snatches 75lbs): N/A
Tommy V (21/15/9 Thrusters @ 115lbs, 12/9/6 Rope Climbs): N/A
Griff (2 Rounds: 800m Run, 400m Run Backwards): N/A
Ryan (5 Rounds: 7 Muscle-ups, 21 Burpees): N/A
Erin (5 Rounds: 15 DB Split Cleans @ 40lbs, 21 Pull-ups): N/A
Mr. Joshua (5 Rounds: 400m Run, 30 GHD Sit-ups, 15 Deadlift @ 250lbs): N/A
Tabata This! (Squats, Pullups, Pushups, Situps, Row): 54 (21,8,8,12,5) (1/13/08)
Fight Gone Bad (3 5min Rounds, 1min/exercise for reps, 1min rest inbetween rounds: Wall Ball Shots, Sumo Deadlift Highpull 75#, Box Jumps 20", Push Press 75#, Row (Calories)): 306 (10/4/07)
CrossFit Total (1 rep max Back Squat, 1 rep max Overhead Press, 1 rep max Deadlift): 382kg (147, 70, 165) (4/5/08)
2000m Row: 7:23.8 (10/20/08)
Barbara (5 Rounds: 20 Pullups, 30 Pushups, 40 Situps, 50 Squats): 29:15 (10/23/07)
Chelsea (Every min. on min.: 5 Pullups, 10 Pushups, 15 Squats): 10 Rounds (4/25/07)
Cindy (As Many Rounds In 20min: 5 Pullups, 10 Pushups, 15 Squats): 19 (11/08/07)
Diane (21/15/9: Deadlift 225#, Handstand Pushups): 11:45 (4/21/07)
Elizabeth (21/15/9: Clean 135#, Ring Dips): 11:05 (4/1/08)
Fran (21/15/9: Thrusters 95#, Pullups): 4:30 (1/9/08)
Grace (30 Clean & Jerks 135#): 5:31 (2/2/09)
Helen (3 Rounds: 400m Run, 21 Swings 24kg, 12 Pullups): 9:42 (12/19/06)
Isabel (30 Snatch 135#): N/A
Jackie (1000m Row, 50 Thrusters 45#, 30 Pullups): 7:56 (3/29/07)
Karen (150 Wallball Shots 20#): 6:14 (11/4/07)
Linda (10/9/8/7/6/5/4/3/2/1: Deadlift 1 1/2 BW, Bench Press BW, Clean 3/4 BW): 28:16 (115kg, 77kg, 58kg) (11/16/07)
Mary (As Many Rounds In 20min: 5 Handstand Pushups, 10 Pistols, 15 Pullups): N/A
Nancy (5 Rounds: 400m Run, 15 Overhead Squats 95#): 15:29 (11/20/07)
Lynne (5 Rounds: Max reps Bench Press BW, Max reps Pullups): N/A
Kelly (5 Rounds: 400m Run, 30 Box Jumps 24", 30 Wallball Shots 20#): 26:55 (5/3/07)
Annie (50/40/30/20/10: Double Unders, Situps): 7:09 (4/2/08)
Nicole (As Many Rounds In 20min: 400m Run, MAX Pullups): 7, 84 (21,12,10,10,11,11,10) (1/14/09)
Eva (5 Rounds: 800m Run, 30 KB Swings 32kg, 30 Pull-ups): N/A
Christine (3 Rounds: 500m Row, 12 BW Deadlifts, 21 Box Jumps 20"): 11:18 (77.5kg) (11/27/07)
JT (21/15/9: Handstand Pushups, Ring Dips, Pullups): N/A
Michael (3 Rounds: 800m Run, 50 Back Extensions, 50 Situps): N/A
Murph (1mile Run, 100 Pullups, 200 Pushups, 300 Squats, 1mile Run): N/A
Daniel (50 Pullups, 400m Run, 21 Thrusters 95#, 800m Run, 21 Thrusters 95#, 400m Run, 50 Pullups): 18:50 (10/11/07)
Josh (21 Overhead Squats 95#, 42 Pullups, 15 Overhead Squats 95#, 30 Pullups, 9 Overhead Squats 95#, 18 Pullups): 9:08 (2/7/08)
Jason (100 Squats, 5 Muscle-ups, 75 Squats, 10 Muscle-ups, 50 Squats, 15 Muscle-ups, 25 Squats, 20 Muscle-ups): N/A
Badger (3 Rounds: 30 Cleans 95#, 30 Pull-ups, 800m Run): 30:35 (12/21/07)
Joshie (3 Rounds: 21 R Arm DB Snatch 40#, 21 L-Pull-ups, 21 L Arm DB Snatch 40#, 21 L-Pull-ups): N/A
Nate (As Many Rounds In 20min: 2 Muscle-ups, 4 Handstand Push-ups, 8 KB Swings 32kg): N/A
Randy (75 Power Snatches 75lbs): N/A
Tommy V (21/15/9 Thrusters @ 115lbs, 12/9/6 Rope Climbs): N/A
Griff (2 Rounds: 800m Run, 400m Run Backwards): N/A
Ryan (5 Rounds: 7 Muscle-ups, 21 Burpees): N/A
Erin (5 Rounds: 15 DB Split Cleans @ 40lbs, 21 Pull-ups): N/A
Mr. Joshua (5 Rounds: 400m Run, 30 GHD Sit-ups, 15 Deadlift @ 250lbs): N/A
Tabata This! (Squats, Pullups, Pushups, Situps, Row): 54 (21,8,8,12,5) (1/13/08)
Fight Gone Bad (3 5min Rounds, 1min/exercise for reps, 1min rest inbetween rounds: Wall Ball Shots, Sumo Deadlift Highpull 75#, Box Jumps 20", Push Press 75#, Row (Calories)): 306 (10/4/07)
CrossFit Total (1 rep max Back Squat, 1 rep max Overhead Press, 1 rep max Deadlift): 382kg (147, 70, 165) (4/5/08)
2000m Row: 7:23.8 (10/20/08)
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