Benchmarks & PR's

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Amanda

9-7-5 reps of MU, Squat snatch (135/95)

Angie

For time: 100 each of pull-ups, push-ups, sit-ups, and squats
12/24/2012RX27:34PR

Annie

50-40-30-20-10 Double unders and sit-ups
6/28/2016RX7:19PR
4/8/2016RX7:42
1/31/2013RX11:29

Fran

21-15-9 of thrusters (95/65) and pull-ups
4/7/2017RX7:14PR
1/29/2016RX7:16
9/12/2013RX9:55
Finally, RX and under 10 minutes!
11/16/2012SC9:49
75# thrusters
10/11/2012SC12:20
75# thrusters

Grace

30 Clean & Jerks for time (135/95)
2/16/2017RX3:28PR
3/21/2015RX4:32
1/21/2015RX5:55
10/12/2013RX7:28
Barbells for Boobs event
3/18/2013RX10:21
First ever RX Benchmark WOD

Helen

3 RFT of 400m run, 21 KBS (55/35), 12 pull-ups
10/12/2013RX13:21PR

Isabel

30 Snatches 135/95
5/12/2017RX8:18PR
All 30 as squat snatches

Jackie

1000m row, 50 thrusters (45), 30 pull-ups
5/9/2013RX11:24PR

Karen

150 Wall Balls (20/14)
8/14/2013RX10:30PR
3/24/2013RX11:39

Nancy

5 RFT of 400m run, 15 OHS (95/65)
10/4/2013RX19:40PR

CrossFit Total

Combined weight of Back Squat, Press, and Deadlift

Fight Gone Bad

3 Rounds of 1 min each of Wall Ball, SDHP, Box Jump, Push Press, Row
11/7/2013RX239PR
90, 80, 69
12/2/2012RX188
64, 61, 63

Filthy Fifty

50 reps each of Box Jumps, Jumping PU, KBS, Walking Lunges, K2E, Push Press (45/35), GHD Back Ext, Wall Ball (20/14), Burpees, DU
11/14/2013RX33:18PR

GI Jane

100 Burpee pull-ups

Nasty Girls

3 RFT of 50 squats, 7 MU, 10 hang power cleans (135/95)

Randy

75 Power snatches @ 75#
6/17/2015RX8:15PR
Sets of 5 throughout.
5/27/2015RX8:48

Back Squat

8/19/2015RX350PR
3/16/2015RX345
1/31/2015RX340
Team throwdown
11/10/2014RX320
6/12/2014RX315
1/28/2014RX310
12/27/2013RX300
9/10/2013RX275
5/6/2013RX255
10/15/2012RX245

Back squat 3RM

5/15/2015RX315PR

Bench Press

6/23/2015RX225PR
5/18/2015RX220
5/6/2015RX215
2/25/2015RX205
5/14/2013RX190
4/25/2013RX185
12/31/1969RX175

Bench Press 3RM

5/15/2015RX205PR

Clean

1/20/2016RX240PR
7/19/2015RX235
1/28/2015RX230
5/11/2014RX225
3/5/2014RX175
2/25/2014RX205
9/11/2013RX200
6/25/2013RX195
5/28/2013RX175
4/8/2013RX165
1/6/2013RX160
11/5/2012RX145

Clean & Jerk

9/23/2015RX227PR
8/28/2015RX225
3/12/2015RX215
2/28/2015RX210
Opens 15.1a
2/14/2015RX205
12/22/2014RX200
Worked with a partner to pace the lifts. Started with a couple sets of 3, then 1, 1, 1, etc.
6/25/2014RX195
6/20/2014RX180
5/21/2014RX175
2/5/2014RX165
10/4/2013RX155

Clean 3RM

8/2/2015RX215PR

Deadlift

1/4/2016RX365PR
5/7/2015RX350
3/4/2015RX325
1/31/2014RX315
8/23/2013RX300
5/6/2013RX265
3/25/2013RX245
3/22/2013RX235
1/5/2013RX225
12/6/2012RX215
11/8/2012RX200

Deadlift 3RM

11/25/2015RX335PR
11/17/2015RX330
5/7/2015RX315

Front Squat

9/20/2018RX185
First day back
11/16/2015RX296PR
10/23/2015RX295
2/25/2015RX285
1/8/2015RX275
1/30/2014RX270
1/23/2014RX265
1/9/2014RX255
9/18/2013RX235
9/3/2013RX225
8/9/2013RX215
3/26/2013RX205
10/11/2012RX200

Front squat 3RM

6/8/2016RX256PR
6/24/2015RX255
5/15/2015RX245

Jerk

12/31/2015RX235PR
11/21/2015RX230
11/21/2015RX230
11/5/2015RX228
Push jerk
8/28/2015RX225
2/28/2015RX210
Opens 15.1a
2/11/2015RX205
6/25/2014RX195
5/21/2014RX175
4/8/2014RX165

Overhead Squat

8/31/2015RX165PR
9/22/2013RX150
6/6/2013RX145

Press (Strict)

10/27/2015RX165PR
8/18/2015RX160
3/16/2015RX150
3/13/2015RX145
9/19/2014RX125
5/6/2013RX115

Press (Strict) 3RM

8/13/2015RX145PR

Push Jerk

11/5/2015RX228PR

Push Press

9/15/2015RX215PR
6/18/2015RX205
12/3/2014RX165#
6/4/2014RX155
10/9/2013RX150

Snatch

12/30/2015RX170PR
8/25/2015RX167
1/27/2014RX165
12/7/2013RX155
11/20/2013RX150
9/22/2013RX145
2/10/2013RX135
1/24/2013RX125
10/26/2012RX115
10/23/2012RX105
10/18/2012RX95

Snatch Balance

5/7/2015RX115PR

Sumo Deadlift

11/13/2014RX335#PR

Thruster

12/18/2015RX205PR
1/21/2015RX185
6/3/2014RX155
11/5/2013RX145

Thursday - 5/21/2015

  
Strength

Front squats 3x3 @ 245#
Front squats 5x10 @ 135#
EMOM 10 2 Power Cleans @ 165#

Added some extra curls with the bar+50#

Tuesday - 5/19/2015

  
Strength

Heaving snatch balance: worked up to 1RM of 125# (still catching too high then squatting)

3x2 Heaving snatch balance @ 105#

Strict press: 1x3 @ 145#, then 2x3 @ 135#
5x10 Strict press @ 105#

5x8 Curls with the curling bar + 30#





Monday - 5/18/2015

  
Strength

I was supposed to work on back squats today, but my left knee has started giving me fits (enough so I have made an appointment with Dr. Rockett for June 5th). I rode the Airdyne for a while, tried to do some double-unders, then some light back squats. No Go.

Switched to bench press and curls. Worked up to a new 1RM PR on the bench at 220#. I am so close to the magical 225#! To help toward that end, I dropped the weight down to 135 and did 5x10 at that weight with dumbbell curls in between.

I smashed out around my knee with a barbell for a bit to try to get loose, but the pain persists today.



Monday - 5/11/2015

  
Strength

Snatch 1RM @ 155# (not a PR)
Clean & Jerk 1RM @ 205# (not a PR)

Here is a slo-mo video of a clean & jerk @195#. I beat myself up about the flaws in this lift (but only in the beginning, middle, and end), but it actually felt pretty good going up. I wish I had way more time to work on these lifts.

CJ195 from Ronald Lohse on Vimeo.



Thursday - 5/7/2015

  
Strength

Find 1RM snatch balance.
I was surprisingly timid at this. I worked slowly, but only managed to get 115#.

Deadlift 1x3 @ 315# (old 1RM)

Deadlift 1RM @ 350# (+25# since 3/4/15)

Wednesday - 5/6/15

  
Strength

Bench press 3RM
Worked up to 205# (old 1RM)
Then, while trying to go up from there, set a new 1RM PR at 215#.

Power clean - 1x3 at 185#.


Going Back to Carson

  
Managed to get face value tickets for this year's CrossFit Games. Can't wait to go! This time we are going to watch the whole week, including Masters, Teens, Teams, and Individuals.


Monday - 5/4/15

  
Strength

EMOM 6
3-4 dips
3-4 pull-ups
My left bicep was hurting quite a bit, so I could not do the required 6 reps of each movement.

Back squats 1x3 @ 3RM (315#)

200 Reps of midline work (including 100 double unders)

Sunday - 5/3/2015

  
Oly Meet

Competed in my first Olympic Lifting meet on Sunday - sort of.

I was able to complete all three snatches - 53, 61, and 70kg (154#). These were all power snatches as I am still nervous getting under the bar.

Before the clean & jerk portion, I got a call from Katie that her car broke down in southern Rhode Island. We had a busy afternoon of other commitments, so I had to bail on the comp and go get Katie. It was disappointing to quit before finishing since I had put a lot of work into getting ready over the prior few weeks. But, there will be other comps and family still comes first.

The meet was at No Risk CrossFit, and they put on a good event. I wasn't going to win, but it was fun to try a new type of competition.


Tuesday - 4/28/2015

  
Strength

5x4 Bench press @ 185#
5x10 Bench press @ 125#
4x2 Power clean @ 185#
5x6 Bicep curls @ 25# each




Wednesday - 4/22/2015

  
I have my first Olympic lifting meet coming up on May 3rd. Today, I decided to test out the lifts and finalize a plan for my opening and (hopefully) subsequent lifts. Here is where I ended up.

Snatch
Open with 57kg (125#)
Second is 61kg (134#)
Third is 66kg (145#)
For the most part, these are going to be power snatches until I have time to build more confidence with getting under the bar quickly. I don't want red lights because I can't hold it in the squat.

Clean & Jerk
Open at 75kg (165#)
Second is 79kg (174#)
Third is 83kg (183#) or 84kg (185#)
I can go heavier for clean & jerk in CrossFit competitions, but for Olympic standards, I doubt that I will have an acceptable jerk above 84 kilos.

Tuesday - 4/21/2015

  
Strength
4x2 Strict press @ 145#
5x10 Strict press @ 100#
3x2 Power clean @ 185#
5x8 Bicep curls @ 25#

Handstands

Lots of holds and walking practice. Best one is shown below.



Thursday - 4/16/2015

  
Strength

6x1 Front squats @ 245#
4x10 Front squats @ 155#
3RM Power clean @ 185#

20 Rope climbs for time: 45 minutes.
Rope climbs were very taxing, but I kept chipping away at it until I got all 20. Had a few other people in the gym, so my pride demanded that I finish. Everything that was not taped is now burned or blistered. Brutal.


Wednesday - 4/15/15

  
Handstand Ninjas
AMRAP 8
4 HSPU
6 K2E
15 Tuck-ups
20ft handstand walk
My handstand walking was very funny. Mostly broken into 1, 2, and 3ft attempts. Buy, hey, I got it done. Twice in the 8 minutes.

Strength
EMOM 10
2 snatches ascending weight
I actually started the day wanting to work on snatches to get ready for my first Oly competition on May 3rd. I did some sntach balances and some form work. Then I noticed that part of the regular workout today was the EMOM 10. I jumped into that and recorded it. I have edited out all the boring weight changes and standing around so you can see the whole workout in about 3 minutes. Set 9, Lift 2 was the best. Not sure why I can't get this lift in slow motion, yet, but I am working on that.



Tuesday - 4/14/15

  
Strength

6x1 Press @ 145#
4x10 Press @ 100#
21-15-9 Power cleans @ 115# + Ring rows

6 Rounds
3 Dips
6 Barbell rows @ 95#

5x6
DB Bicep curls at 20#

Monday - 4/13/15

  
Handstand Ninjas
Worked on handstand holds and walking. Managed to walk 6 feet.



Strength
EMOM 10
6 dips + 6 Pull-ups (more like 5 each as I got tired quickly)

6x1 Back squat @ 315#
4x10 Back squat @ 205#
3x6 RDL at 95#
200 reps of ab work
 

Thursday - 4/9/2015

  
Handstand Ninjas
Worked on walking along the wall and on freestanding handstands.

Strength
3RM
Front squat @ 245#
EMOM 5
2 power cleans @ 190#

3x10 Back extensions



Wednesday - 4/8/2015

  
Recovery day, so just worked on mobility and handstands.

10 wall walks (I still hate these, so I only got 1 of 3 sets that I owe)
2x20ft handstand walk along the wall
2x10 Freestanding handstand attempts
Wall walks are very tiring. I need to keep doing them, because they are a real weakness in my conditioning. Handstand walking along the wall got better as I worked on it. I had to focus on not getting closer to the wall and knocking myself over. Freestanding handstands are about the same as usual, but there are times where I can feel that I have better control. I need to work on some forward rolls so I am more comfortable throwing myself up into the handstand.

Also "tried" to do some handstand pops with a band. That was comical. I have vide, but my pride prevents my from posting it. Maybe I will some day - if I ever get some competency with them.

Tuesday - 4/7/2015

  

3RM

Strict Press: 145#

4 Rounds

8 barbell rows (115#)
:30 handstand holds

Skipped conditioning because I wrecked myself yesterday with back squats and burpees. Spent some extra time on handstand holds and handstand walking.






Thursday - 4/2/2015 Session One

  
Warm-up
Agility ladder, hurdles, small box jumps. Also we tried paleo crawls; these were tough and I sucked at them.

5x5
Dips
The Rx workout was for increasing difficulty in ring dips. I did not have those, today. However, I cranked out 5 from the dip station with ease (surprising). Even better, I was able to add weight each round. Added a chain around my shoulders for round 2, a bigger chain for rounds 3 and 4, and 2 big chains for round 5.

3 Rounds
4:00 row for distance
3:00 rest
Got just over 3000m for the total. Also got some video review feedback from coach Pat. Very productive workout for me.

Strength session later today.