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Baseline E-mail

Strength:

Press 5-3-1 (85/90/95%)

Newbies do 5-5-5

WOD:

"Baseline"

Row 500 meters

40 Air squats

30 Abmat sit-ups

20 Push-ups

10 Pull-ups

*For time

 

Post loads for press and time for workout to comments.

*refer to CFOKC Fitness Standards for goal times

 

 

 

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Someday I hope to Snatch more than this girl (her 2nd attempt is 242lbs and she nails it), someday.
Comments
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Thomas VanNort  - Baseline   |February, 21 2010 - 3:54 am
avatar SP: 95, 105, 115

WOD: 5:22 (Green Band)
30 sec PR
Brad Kilman  - Baseline   |February, 20 2010 - 2:51 pm
avatar SP - 120,130,135

Baseline - 3:56 (PR), first time to do this one. lung and leg smoker.
shanna lakin  - BS/SP/Baseline   |February, 20 2010 - 1:48 am
avatar BS 138x3 148x3 153x3(missed wednesday)
SP 63x5 68x3 73x1

Baseline 5:42 rx'd. So not a pr...I hate working out by myself
Daniel Mayfield   |February, 19 2010 - 10:22 pm
avatar Shoulder Press 5x3x1: 120, 125, 132

Baseline: 4:11
Lindy Lou  - Baseline   |February, 19 2010 - 10:20 pm
avatar Press 5-5-5
43-53-63

WOD:
Time: 6:19 Rx'd (PR)
Last Time: 6:33 Rx'd
David Penland  - Baseline (Plus)   |February, 19 2010 - 8:41 pm
avatar Strength:
Press 5-3-1 (85/90/95%) 80, 90, 110

WOD: Baseline (4:43 Plus)
Row 500 meters
40 Air squats (did 50 for fun!) = Plus
30 Abmat sit-ups
20 Push-ups
10 Pull-ups
TIA JOHNSON  - Baseline   |February, 19 2010 - 7:50 pm
avatar Lunch: 15 min Spartan workout

Strength:
Press 5-3-1 (85/90/95%)
Newbies do 5-5-5

53(5)-65(5)-68(5)

WOD: 6:16 Rx'd

Compare to 10/9/09: 5:48 (blue bd PUs)
Burdge Green  - Baseline   |February, 19 2010 - 7:40 pm
avatar Strength: Press
152 X 4
162 X 1
155 X 3

WOD: Baseline
4:10 (PR) - didn't puke this time
Carl Klotz  - Baseline   |February, 19 2010 - 6:31 pm
avatar SP: 110x5, 115x5, 120x3

WOD: 4:25 rx'd. no pr.
Travis Bow   |February, 19 2010 - 4:16 pm
avatar Shoulder Press:
127x5
135x3
142x1
Baseline: 3:58
Celeste P  - baseline   |February, 19 2010 - 2:02 pm
avatar press 5X5 33, 43, 43

baseline 7:55 knees, green band (PR)
Jared Muse  - Baseline   |February, 19 2010 - 1:39 pm
avatar Shoulder Press
135 X 5
145 X 3
152 X 2

Baseline

3:42 (30sec pr)

You really showed me a lot today Jarred. Keep up the good work.
Jarred Smith  - Don't try and keep me down...   |February, 19 2010 - 2:20 pm
avatar
Jared Muse   |February, 19 2010 - 2:29 pm
avatar You are the only one keeping you down.
David Penland  - WOWWEEE!!!!!!   |February, 19 2010 - 8:42 pm
avatar you are true blue!
Dirk Shaw  - "Baseline" (press)   |February, 19 2010 - 12:54 pm
avatar Baseline

Strength:

Press 5-3-1 (85/90/95%)
"Baseline"
Row 500 meters
40 Air squats
30 Abmat sit-ups
20 Push-ups
10 Pull-ups
Press 95-105(2)-110
WOD: 4:34
Adam Borders  - Baseline   |February, 19 2010 - 12:29 pm
avatar Strength: 75x5, 85x5, 90x5

WOD: 5:28 KPUs, Blue Band

Compared to: 6:50 KPUs, Black Band when i first started CF.
Jared Muse   |February, 19 2010 - 2:08 pm
avatar Good Job.
Laura Rankin  - Baseline and Shoulder press   |February, 19 2010 - 11:34 am
avatar Press--85-90-95% (88 is 1 RM)
5x73#
2x78# (could NOT get the third)
1x83#

Baseline: 4:58 Rx'd

I only got below 5 minutes because of you, Shanna! Thanks for the push! It also helped that we both mistakenly thought 5 minutes was some kind of break for the fitness standard. Not sure I can get to 4:15!
shanna lakin  - You killed it   |February, 20 2010 - 1:49 am
avatar That is funny...I was sure it was a standard
Kameron Rosenau  - Baseline   |February, 19 2010 - 9:22 am
avatar Shoulder Press: 5,3,1
145, 150, 165 a bit of a jump for that last set, and just barely got it. Golly I hate shoulder press.

Baseline: 3:32 legs were smoked before I even started this workout. Oh well!

Jason, could we get her to come be the O-lift coach on saturdays?
Melissa Burks  - Proper equipment   |February, 19 2010 - 8:22 am
avatar Jason, obviously you just need bigger boobs. Then 242# will be no problem
Randy Shrauner  - Baseline   |February, 19 2010 - 8:16 am
avatar Shoulder Press 5-3-1
115-125-135(F)

Baseline: 6:35

Compare to 10.09.09
7:01 (Green Band Pull-ups)
Tom Russell  - Press; Baseline   |February, 19 2010 - 8:13 am
avatar Strength:
Press 5-3-1 (85/90/95%)
Let's just say that my tweaky shoulder and I were present for this part of the workout, sort of.

WOD: Baseline
Row 500 meters
40 Air squats
30 Abmat sit-ups
20 Push-ups
10 Pull-ups
4:56 (row 1:43)
Timothy Blackwell  - Baseline   |February, 19 2010 - 7:43 am
avatar Strength:
Press 5-3-1 (85/90/95%)

150(5)-157.2(3)-167.2(1)

WOD: Baseline
Row 500 meters
40 Air squats
30 Abmat sit-ups
20 Push-ups
10 Pull-ups

time 4:00
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