tag:blogger.com,1999:blog-9134183447133257724.post4445550523847781274..comments2023-09-25T09:29:44.187-04:00Comments on CrossFit 305 Miami Trainer's Blog: Friday the 1st of January, 2009Unknownnoreply@blogger.comBlogger6125tag:blogger.com,1999:blog-9134183447133257724.post-90045444508620175952010-01-02T07:57:49.318-05:002010-01-02T07:57:49.318-05:00I want to get my body fat% down to around 13% and ...I want to get my body fat% down to around 13% and bodyweight to around 210-220<br /><br />I want:<br /><br />Press 250<br />Bench 400<br />Front Squat 400<br />Squat 500<br />Deadlift 600<br /><br />power clean 250<br />clean and jerk 300<br />snatch 200 <br /><br />100 push ups<br />200 sit ups<br />Handstand<br /><br />10 dead hang pull-ups<br />15 chin ups<br />20 kipping<br /><br />Get muscle ups<br /><br />Cindy 20 rounds<br />Fran under 5<br />Grace under 3 <br />Fight Gone Bad 300+<br /><br />Mile under 7:00<br />5k under 27:00Slim Biscaynehttps://www.blogger.com/profile/17321237655280303090noreply@blogger.comtag:blogger.com,1999:blog-9134183447133257724.post-38620119450471361572010-01-01T22:00:21.107-05:002010-01-01T22:00:21.107-05:00new years resolution
loose fat, get paleo. rehabil...new years resolution<br />loose fat, get paleo. rehabilitate wrists<br /><br />we doing paleo again joe? do it do itLuis Pintohttps://www.blogger.com/profile/17824761385985023173noreply@blogger.comtag:blogger.com,1999:blog-9134183447133257724.post-60576055296741217992010-01-01T18:19:19.115-05:002010-01-01T18:19:19.115-05:00Bench press
135x5
205x5
255x5x5
Slow GHD sit-ups ...Bench press<br />135x5<br />205x5<br />255x5x5<br /><br />Slow GHD sit-ups with 10lbs. med ball held overhead<br />5x5<br /><br />5 ab wheel roll outs from knees<br />10 wall slams per side<br /><br />5 rounds not for time<br />Last round cut short by equipment failure<br /><br />plank hold 1:24Slim Biscaynehttps://www.blogger.com/profile/17321237655280303090noreply@blogger.comtag:blogger.com,1999:blog-9134183447133257724.post-39985545749823285712010-01-01T17:12:00.519-05:002010-01-01T17:12:00.519-05:00NYD Workout
PTTP DL 250x5, 225x5
c2b dh pull ups x...NYD Workout<br />PTTP DL 250x5, 225x5<br />c2b dh pull ups x5x2<br />bench press 205x5,5,4,3,3<br />back squat 235x5x3<br />75 meter sprint x4<br />(two against wind, two with)<br /><br />2010 goals<br /><br />325 back squat (270)<br />425 dead lift (400)<br />175 press (155)<br />225 squat clean (205)<br />240 power clean & jerk (215)<br />175 snatch (150)<br />sub 58:00 crandon sprint tri(58:07)<br />sub 18:00 5krun(CF18:41/preCF16:51)<br />5:00 mile (CF 5:08/preCF 4:44)<br />2:02 half mile (CF2:11/preCF1:58.9)<br />:53 quarter mile(:56.3/preCF :50.3)<br />7 deadhang muscle ups (5)<br />sub 7 helen (7:20)<br />sub 4 fran (4:48)<br />sub 7 jackie (7:06)<br />sub 2:30 grace (2:37)<br />54" box jump (50)<br />60" running box jump (?)<br />sub 35 murph (35:28)<br />20 on cindy (19)<br />40 kip/b'fly pull ups (39)<br />20 dead hand pull ups (17)<br />150 on nicole (145)<br />keep dunking<br />60 perfect push ups (?)<br />10 perfect hspu (6)<br />21 wide grip hspu (15)<br />19:59 5000m row (?)<br />6:59 2000m row (?)<br />3:20 1,000m row (?)<br />1:27 500m row (1:29.2)<br /><br />Get stronger, do CF compeition. <br />switch gears...<br />Get lean, get fast, build lungs, do tri season to the best of my ability. <br />Gonna be a good year.Danhttps://www.blogger.com/profile/18201930723236899726noreply@blogger.comtag:blogger.com,1999:blog-9134183447133257724.post-34918928279491504532010-01-01T15:33:51.677-05:002010-01-01T15:33:51.677-05:00Enjoyed having Dan, Tina and Kaya in Wisconsin. Ni...Enjoyed having Dan, Tina and Kaya in Wisconsin. Nice to work out with Dan at our gym. Learned more stuff from him that I'm using to add variety. HAPPY NEW YEAR CF305.Wisco Tomhttps://www.blogger.com/profile/15939200080040879526noreply@blogger.comtag:blogger.com,1999:blog-9134183447133257724.post-82764696355770046812010-01-01T15:27:43.478-05:002010-01-01T15:27:43.478-05:00Hi 305. Check out CrossFit Copenhagen wmv posted D...Hi 305. Check out CrossFit Copenhagen wmv posted Dec 28 on CrossFit Main Site.Wisco Tomhttps://www.blogger.com/profile/15939200080040879526noreply@blogger.com