JVM TESTER
SHIFT Version
4 Rounds
6 Push Up + Taps
9 Burpee
12 Kettlebell Eye Level Swing
1 Minute Continuous Movement
Suggestions
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Goal: 12-16 Minutes
Scaled: 53 lb. Kettlebell, Row
Time: 10:52
Warm-up 10 minute row: 2333m, 2:14.3/500m
Monday, July 31, 2023
Sunday, July 30, 2023
230730
Bike: Grant River Recreation Area to Banfield Bridge
Distance: 43.62 miles
Time: 2:56:30, 14.8 mph avg.
Elevation Gain: 3,099 ft.
Distance: 43.62 miles
Time: 2:56:30, 14.8 mph avg.
Elevation Gain: 3,099 ft.
Labels:
Bike Ride - Gravel
Friday, July 28, 2023
230728
5/3/1 : Deadlift WEEK 4
5 Reps @ 40% Barbell Deadlift
5 Reps @ 50% Barbell Deadlift
5 Reps @ 60% Barbell Deadlift
5x155
5x195
5x235
Training Max: 387
Warm-up 10 minute row: 2139m, 2:20.4/500m
Cool-down 10 minute row: 2136m, 2:20.2/500m
5 Reps @ 40% Barbell Deadlift
5 Reps @ 50% Barbell Deadlift
5 Reps @ 60% Barbell Deadlift
5x155
5x195
5x235
Training Max: 387
Warm-up 10 minute row: 2139m, 2:20.4/500m
Cool-down 10 minute row: 2136m, 2:20.2/500m
Labels:
CrossFit,
Street Parking
Thursday, July 27, 2023
230727
2023 VAULT 3: "KEMET"
Program B
3 Sets
Each Set is 3 Rounds
20 Double Unders / DB Hop Overs
9 Barbell Front Squat
7 Toes to Bar
Rest 1 Minute Between Sets
Suggestions
Men: 95-115#
Women: 65-75#
Goal: 3:00-4:30 per round
Scaled: DB Hop Overs, 95 lb. Barbell
Time: 13:48 (3:29, 3:52, 4:27)
5/3/1 BACK SQUAT: WEEK 4
5 Reps @ 40% Barbell Back Squat
5 Reps @ 50% Barbell Back Squat
5 Reps @ 60% Barbell Back Squat
5x120
5x150
5x180
Training Max: 297
Warm-up 10 minute row: 2208m, 2:15.8/500m
3 Sets
Each Set is 3 Rounds
20 Double Unders / DB Hop Overs
9 Barbell Front Squat
7 Toes to Bar
Rest 1 Minute Between Sets
Suggestions
Men: 95-115#
Women: 65-75#
Goal: 3:00-4:30 per round
Scaled: DB Hop Overs, 95 lb. Barbell
Time: 13:48 (3:29, 3:52, 4:27)
5/3/1 BACK SQUAT: WEEK 4
5 Reps @ 40% Barbell Back Squat
5 Reps @ 50% Barbell Back Squat
5 Reps @ 60% Barbell Back Squat
5x120
5x150
5x180
Training Max: 297
Warm-up 10 minute row: 2208m, 2:15.8/500m
Labels:
CrossFit,
Street Parking
Wednesday, July 26, 2023
230726
52 WEEK ENDURANCE: SESSION 32
7 Rounds
250 Meter (Easy) Row
375 Meter (Very Hard) Row
2 Minutes Active Rest
Score: Total Time
Score: Average 375 Meter (Very Hard) Time
Time: 30:34.2, 2:05.9/500m
Average 375 meter Time: 1:17.9, 1:43.8/500m
Warm-up 10 minute row: 2250m, 2:13.3/500m
7 Rounds
250 Meter (Easy) Row
375 Meter (Very Hard) Row
2 Minutes Active Rest
Score: Total Time
Score: Average 375 Meter (Very Hard) Time
Time: 30:34.2, 2:05.9/500m
Average 375 meter Time: 1:17.9, 1:43.8/500m
Warm-up 10 minute row: 2250m, 2:13.3/500m
Labels:
CrossFit,
Street Parking
Tuesday, July 25, 2023
230725
Extra Endurance: 30 Minute Steady
Spin Bike 30 minutes
13.3 km
Spin Bike 30 minutes
13.3 km
Labels:
CrossFit,
Street Parking
Monday, July 24, 2023
230724
Tuesday 05/03/2022
SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm
Goal: 7-11 Minutes
Time: 8:00. EMOM
8 Rounds
10 Sit Up
2 Inchworm
Goal: 7-11 Minutes
Time: 8:00. EMOM
Labels:
Street Parking
Saturday, July 22, 2023
230722
Mountain Biking at Kettle Moraine State Forest - John Muir Trails
Distance: 14.58 Miles
Time: 1:49:18. 8.0 mph avg.
Elevation Gain: 979 ft.
https://www.strava.com/activities/9501965058
Distance: 14.58 Miles
Time: 1:49:18. 8.0 mph avg.
Elevation Gain: 979 ft.
https://www.strava.com/activities/9501965058
Labels:
Bike Ride - Mountain
Friday, July 21, 2023
230721
5/3/1 BACK SQUAT: WEEK 3
5 Reps @ 75% Barbell Back Squat
3 Reps @ 85% Barbell Back Squat
1+ Reps @ 95% Barbell Back Squat
Score: Number of Reps in Final Set
Goal: 2 Reps (Don't do more than 3)
5x225
3x255
3x285
Training Max:297
Warm-up 10 minute row: 2237m, 2:14.1/500m
5 Reps @ 75% Barbell Back Squat
3 Reps @ 85% Barbell Back Squat
1+ Reps @ 95% Barbell Back Squat
Score: Number of Reps in Final Set
Goal: 2 Reps (Don't do more than 3)
5x225
3x255
3x285
Training Max:297
Warm-up 10 minute row: 2237m, 2:14.1/500m
Cool-down 10 minute row: 2192m, 2:16.8/500m
Labels:
CrossFit,
Street Parking
Wednesday, July 19, 2023
230719
52 WEEK ENDURANCE: SESSION 31
3 Rounds
1000 Meter (Moderate) Row
Rest 90 Seconds
1250 Meter (Hard) Row
Rest 45 Seconds
500 Meter (Moderate) Row
Rest 4 Minutes
Score: Round 1 Time (not including final 4 minute rest)
Score: Round 2 Time (not including final 4 minute rest)
Score: Round 3 Time (not including final 4 minute rest)
Round 1: 12:57.7, 1:56.8/500m
Round 2: 12:57.1, 1:56.7/500m
Round 3: 12:55.9, 1:56.5/500m
Total: 8250m, 32:05.6, 1:56.7/500m
Warm-up 10 minute row: 2232m, 2:14.4/500m
3 Rounds
1000 Meter (Moderate) Row
Rest 90 Seconds
1250 Meter (Hard) Row
Rest 45 Seconds
500 Meter (Moderate) Row
Rest 4 Minutes
Score: Round 1 Time (not including final 4 minute rest)
Score: Round 2 Time (not including final 4 minute rest)
Score: Round 3 Time (not including final 4 minute rest)
Round 1: 12:57.7, 1:56.8/500m
Round 2: 12:57.1, 1:56.7/500m
Round 3: 12:55.9, 1:56.5/500m
Total: 8250m, 32:05.6, 1:56.7/500m
Warm-up 10 minute row: 2232m, 2:14.4/500m
Labels:
CrossFit,
Street Parking
Tuesday, July 18, 2023
230718
5/3/1 DEADLIFT: WEEK 3
5 Reps @ 75% Barbell Deadlift
3 Reps @ 85% Barbell Deadlift
1+ Reps @ 95% Barbell Deadlift
Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 2 Reps (Don't do more than 3)
5x295
3x330
3x370
Training Max: 387
Warm-up 10 minute row: 2257m, 2:12.9/500m
Cool-down 10 minute row: 2181m, 2:17.5/500m
5 Reps @ 75% Barbell Deadlift
3 Reps @ 85% Barbell Deadlift
1+ Reps @ 95% Barbell Deadlift
Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 2 Reps (Don't do more than 3)
5x295
3x330
3x370
Training Max: 387
Warm-up 10 minute row: 2257m, 2:12.9/500m
Cool-down 10 minute row: 2181m, 2:17.5/500m
Labels:
CrossFit,
Street Parking
Monday, July 17, 2023
230717
2023 VAULT 2: "NILE"
Program B
Every 4 Minutes for 16 Minutes
8 Barbell Shoulder Press
20 Burpee
14 Kipping Pull Up
Suggestions
Men: 75-95#
Women: 45-65#
Score: Fastest Round Time
Score: Slowest Round Time
Goal: 2:00-3:15
Scaled: 75#
Times: 1:54, 2:09, 2:20, 2:31
Warm-up 10 minute row: 2322m, 2:09.1/500m
Cool-down 10 minute row: 2126m, 2:21.1/500m
Program B
Every 4 Minutes for 16 Minutes
8 Barbell Shoulder Press
20 Burpee
14 Kipping Pull Up
Suggestions
Men: 75-95#
Women: 45-65#
Score: Fastest Round Time
Score: Slowest Round Time
Goal: 2:00-3:15
Scaled: 75#
Times: 1:54, 2:09, 2:20, 2:31
Warm-up 10 minute row: 2322m, 2:09.1/500m
Cool-down 10 minute row: 2126m, 2:21.1/500m
Labels:
CrossFit,
Street Parking
Saturday, July 15, 2023
230715
Friday 07/14/2023
SHIFT Version
12 Min AMRAP
20 Hop Over
14 Kettlebell Eye Level Swing
8 Dumbbell Shoulder Press
Suggestions
Men: 30-50# DB/KB
Women: 15-35# DB/KB
Goal: 6-8+ Rounds
Scaled: Lateral Hop over Dumbbells, 72 lb. Kettlebell, 40 lb.
Score: 7 rounds + 20 Hop Overs + 12 Kettlebell Swings
Warm-up 10 minute row: 2235m, 2:14.2/500m
Cool-down 10 minute row: 2166m, 2:18.5/500m
SHIFT Version
12 Min AMRAP
20 Hop Over
14 Kettlebell Eye Level Swing
8 Dumbbell Shoulder Press
Suggestions
Men: 30-50# DB/KB
Women: 15-35# DB/KB
Goal: 6-8+ Rounds
Scaled: Lateral Hop over Dumbbells, 72 lb. Kettlebell, 40 lb.
Score: 7 rounds + 20 Hop Overs + 12 Kettlebell Swings
Warm-up 10 minute row: 2235m, 2:14.2/500m
Cool-down 10 minute row: 2166m, 2:18.5/500m
Labels:
CrossFit,
Street Parking
Friday, July 14, 2023
230714
5/3/1 BACK SQUAT: WEEK 2
3 Reps @ 70% Barbell Back Squat
3 Reps @ 80% Barbell Back Squat
3+ Reps @ 90% Barbell Back Squat
Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 4-5 Reps (Don't do more than 7)
3x210
3x240
7x270
Training Max: 297
Warm-up 10 minute row: 2234m, 2:14.2/500m
Cool-down 10 minute row: 2200m, 2:16.3/500m
3 Reps @ 70% Barbell Back Squat
3 Reps @ 80% Barbell Back Squat
3+ Reps @ 90% Barbell Back Squat
Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 4-5 Reps (Don't do more than 7)
3x210
3x240
7x270
Training Max: 297
Warm-up 10 minute row: 2234m, 2:14.2/500m
Cool-down 10 minute row: 2200m, 2:16.3/500m
Labels:
CrossFit,
Street Parking
Thursday, July 13, 2023
Tuesday, July 11, 2023
230711
5/3/1 DEADLIFT: WEEK 2
3 Reps @ 70% Barbell Deadlift
3 Reps @ 80% Barbell Deadlift
3+ Reps @ 90% Barbell Deadlift
Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 4-5 Reps (Don't do more than 7)
3x275
3x310
7x350
Training Max: 387
Warm-up 10 minute row: 2278m, 2:11.6/500m
Mountain Biking at Seminole and Quarry Ridge
Distance: 10.71 Miles
Time: 1:12:55. 8.8 mph avg.
Elevation Gain: 531 ft.
3 Reps @ 70% Barbell Deadlift
3 Reps @ 80% Barbell Deadlift
3+ Reps @ 90% Barbell Deadlift
Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 4-5 Reps (Don't do more than 7)
3x275
3x310
7x350
Training Max: 387
Warm-up 10 minute row: 2278m, 2:11.6/500m
Mountain Biking at Seminole and Quarry Ridge
Distance: 10.71 Miles
Time: 1:12:55. 8.8 mph avg.
Elevation Gain: 531 ft.
Labels:
Bike Ride - Mountain,
CrossFit,
Street Parking
Monday, July 10, 2023
230710
2023 VAULT 1: "DESHRET"
SHIFT Version
10 Minute AMRAP
8 Unbroken Goblet Squat
3 Burpee
Suggestions
Men: 25-35# DB/KB
Women: 10-20# DB/KB
Goal: 8-12+ Rounds
Scaled: 53 lb. American Kettlebell Swings
Score: 15 rounds
Warm-up 10 minute row: 2342m, 2:08.0/500m
Cool-down 10 minute row: 2237m, 2:14.1/500m
SHIFT Version
10 Minute AMRAP
8 Unbroken Goblet Squat
3 Burpee
Suggestions
Men: 25-35# DB/KB
Women: 10-20# DB/KB
Goal: 8-12+ Rounds
Scaled: 53 lb. American Kettlebell Swings
Score: 15 rounds
Warm-up 10 minute row: 2342m, 2:08.0/500m
Cool-down 10 minute row: 2237m, 2:14.1/500m
Labels:
CrossFit,
Street Parking
Saturday, July 8, 2023
230708
Paddle: Grant River from County N / Burton to Mississippi at Potosi Point
Distance: 11.24 miles
Time: 3:33:58, 3.2 mph
https://www.strava.com/activities/9414550575
Distance: 11.24 miles
Time: 3:33:58, 3.2 mph
https://www.strava.com/activities/9414550575
Labels:
Paddle
Thursday, July 6, 2023
230706
5/3/1 BACK SQUAT: WEEK 1
5 Reps @ 65% Barbell Back Squat
5 Reps @ 75% Barbell Back Squat
5+ Reps @ 85% Barbell Back Squat
5x195
5x225
10x255
Training Max:297 lb.
Warm-up 10 minute row: 2304m, 2:10.2/500m
Cool-down 10 minute row: 2254m, 2:13.0/500m
5 Reps @ 65% Barbell Back Squat
5 Reps @ 75% Barbell Back Squat
5+ Reps @ 85% Barbell Back Squat
5x195
5x225
10x255
Training Max:297 lb.
Warm-up 10 minute row: 2304m, 2:10.2/500m
Cool-down 10 minute row: 2254m, 2:13.0/500m
Labels:
CrossFit,
Street Parking
Wednesday, July 5, 2023
230705
52 WEEK ENDURANCE: SESSION 29
5 Rounds
250 Meter (Moderate) Row
250 Meter (Easy) Row
750 Meter (Hard) Row
Rest 2 Minutes Between Rounds
Score: Average 750 Meter (Hard) Time
750m: 2:49.5
750m: 2:48.0
750m: 2:46.1
750m: 2:46.8
750m: 2:45.7
Score: 2:47.2, 1:51.4/500m
Total: 6250m
Time: 24:31.5, 1:57.7/500m
5 Rounds
250 Meter (Moderate) Row
250 Meter (Easy) Row
750 Meter (Hard) Row
Rest 2 Minutes Between Rounds
Score: Average 750 Meter (Hard) Time
750m: 2:49.5
750m: 2:48.0
750m: 2:46.1
750m: 2:46.8
750m: 2:45.7
Score: 2:47.2, 1:51.4/500m
Total: 6250m
Time: 24:31.5, 1:57.7/500m
Labels:
CrossFit,
Street Parking
Tuesday, July 4, 2023
230704
5/3/1 DEADLIFT: WEEK 1
5 Reps @ 65% Barbell Deadlift
5 Reps @ 75% Barbell Deadlift
5+ Reps @ 85% Barbell Deadlift
Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 7-8 Reps (Don't do more than 10)
5x255
5x295
10x330
Training Max: 387
Warm-up 10 minute row: 2292m, 2:10.8/500m
Cool-down 10 minute row: 2257m, 2:12.9/500m
5 Reps @ 75% Barbell Deadlift
5+ Reps @ 85% Barbell Deadlift
Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 7-8 Reps (Don't do more than 10)
5x255
5x295
10x330
Training Max: 387
Warm-up 10 minute row: 2292m, 2:10.8/500m
Cool-down 10 minute row: 2257m, 2:12.9/500m
Labels:
CrossFit,
Street Parking
Monday, July 3, 2023
230703
Diagnotic Series #2: PULL UP/PUSH UP/SQUATLevel 1
1 Round
25 Kipping Pull Up
50 Push Up
100 Air Squat
Score to Pass Level 1: Under 11 Minutes
Time: 8:39
Warm-up 10 minute row: 2302m, 2:10.3/500m
Cool-down 10 minute row: 2220m, 2:15.1/500m
1 Round
25 Kipping Pull Up
50 Push Up
100 Air Squat
Score to Pass Level 1: Under 11 Minutes
Time: 8:39
Warm-up 10 minute row: 2302m, 2:10.3/500m
Cool-down 10 minute row: 2220m, 2:15.1/500m
Labels:
CrossFit,
Street Parking
Sunday, July 2, 2023
230702
Bike: M-Hill x 2
Distance: 23.44 miles
Time: 1:28:49. 15.8 mph avg.
Elevation Gain: 1657 ft.
https://www.strava.com/activities/9376574665
Distance: 23.44 miles
Time: 1:28:49. 15.8 mph avg.
Elevation Gain: 1657 ft.
https://www.strava.com/activities/9376574665
Labels:
Bike Ride - Gravel
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