BW = 185.4lbs
WOD:
Back Squat 143 x 5 x 3
Overhead Press 62 x 5 x 3
Power Clean 60 x 2 x 5
Forgot my training book, so did back squat weight from friday by accident. Missed last rep of last set of presses, didn't lean back enough, hung out too much overhead. Power cleans felt like shit, still clueless.
Nutrition:
1100: 5 Eggs, 2tbsp Butter. 6 cups Whole Milk.
2030: 6oz Ground Beef, 6tbsp Sour Cream, 4oz Salsa, 4oz Romaine. 10 cups Whole Milk.
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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