Apollo
⚑ - CrossFit WOD 784 [95 of 95 in 2011: 100.00% complete - 483 in a row]
Run the Stanford Dish (3.65 mi / 5.88 km) [Elev gain: 622.7 ft, Max slope: 20.8%]
=> 44.37.41 (12:13.54 / mi)
F... read more
- Site:
- http://www.mt-olympus.com/apollo/
- Miles:
- 127 total / 0 in 2012
- Goal:
CrossFit Level 1 Certification in 2011. APFT Max (300+ pts). MCPFT Max. 80+% WOD completion. Compete in CrossFit Games 2012.
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Apollo logged 127 miles.
Last workout 10 months ago. Help get them back on track!
Entries
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RUN
alright Stanford Dish 3.65 mi 00:45 12:13 pace
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RUN
blah Cupertino Middle School 9.5 km 01:00 10:09 pace
⚑ - CrossFit WOD 703 [14 of 14 in 2011: 100.00% complete - 402 in a row] (18 Jan 2011)
Run one hour for distance => 9504 meters (seriously?) 10K split @ 63:05.54 (slowest 10k since 01 Feb 2008)... read more
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RUN
good 30 min time trial 5.61 km 00:30 08:36 pace
⚑ - CrossFit WOD 696 [8 of 8 in 2011: 100.00% complete - 395 in a row]
Run 30 minutes for distance: 5608 meters
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FIT
good Swings, Squats, and Presses 00:13:07
⚑ - CrossFit WOD 682 [270 of 270 in 2010: 100.00% complete - 381 in a row] (23 Dec 2010)
5 rounds for time:
* 15 kettlebell swings (53#)
* 15 squats
* 15 push presses (75#)=> 13:07.09
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FIT
good Front Squats 00:09:23
⚑ - CrossFit WOD 681 [269 of 269 in 2010: 100.00% complete - 380 in a row] (22 Dec 2010)
7 rounds for time:
* 10 front squats (95#)=> 09:23.06
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FIT
great Randy 00:08:05
⚑ - CrossFit WOD 680 [268 of 268 in 2010: 100.00% complete - 379 in a row]
CrossFit Hero WOD: RANDY
For time:
* 75 power snatches (75#)=> 08:05.93 (★ PR by 45.17)
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FIT
alright Kettlebells in the Air 00:14:43
⚑ - CrossFit WOD 678 [267 of 267 in 2010: 100.00% complete - 378 in a row]
7 rounds for time:
* 10 KB Snatches (5 each side)
* 10 KB Clean & Jerk (5 each side)
[2 rounds @ 53# KB, last 5 @ 35#... read more -
FIT
Weighted Pullups & Back Exten... 00:08:08
⚑ - CrossFit WOD 678 [266 of 266 in 2010: 100.00% complete - 377 in a row]
3 rounds for time:
* 10 weighted pullups (2x15# DB in backpack)
* 30 back extensions (35# KB)=> 8:08.83
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FIT
great Nasty Girls 00:09:18
⚑ - CrossFit WOD 677 [265 of 265 in 2010: 100.00% complete - 376 in a row]
CrossFit Benchmark WOD: NASTY GIRLS
3 rounds for time:
* 50 squats
* 7 muscle ups
* 10 hang power cleans (95#)=> 9:... read more
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FIT
Press Buffet
⚑ - CrossFit WOD 676 [264 of 264 in 2010: 100.00% complete - 375 in a row]
For load:
1-1-1-1-1 shoulder press
3-3-3-3-3 push press
5-5-5-5-5 push jerk=> 75, 85, 95, 105, 115
- FIT
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FIT
great Deadlifts & GHDs 00:04:52
⚑ - CrossFit WOD 674 [262 of 262 in 2010: 100.00% complete - 373 in a row]
3 rounds for time:
* 10 deadlifts (155#)
* 30 GHD situps=> 4:52.03
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FIT
good Back Squats 00:09:22
⚑ - CrossFit WOD 673 [261 of 261 in 2010: 100.00% complete - 372 in a row]
7 rounds for time:
* 10 back squats (95#)
=> 09:22.71 -
FIT
good Filthy Fifty 00:32
⚑ - CrossFit WOD 672 [260 of 260 in 2010: 100.00% complete - 371 in a row]
CrossFit Benchmark WOD: FILTHY FIFTY
For time:
* 50 Jumping pull-ups
* 50 Knees to elbows
* 50 Box jump, 21" box
* ... read more - FIT
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FIT
good Muscle Ups & Handstand Pushups 00:05:19
⚑ - CrossFit WOD 670 [258 of 258 in 2010: 100.00% complete - 369 in a row]
For time:
* 30 muscle ups => 3:26.87 (★ PR by 11.27 s)
* 30 handstand pushups (Inc rom) => 1:52.89==> 05:19.7... read more
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FIT
good Heavy KB Tabata Triple 00:15:00
⚑ - CrossFit WOD 669 [257 of 257 in 2010: 100.00% complete - 368 in a row]
30 round Heavy Kettlebell Tabata Triple (53# KB)
10 tabata rounds (20s work, 10s rest / round) each of:
* Swings
* Sumo D... read more -
FIT
great Deadlifts
⚑ - CrossFit WOD 668 [256 of 256 in 2010: 100.00% complete - 367 in a row]
2-2-2-2-2-2-2-2-2-2 Deadlift (rest 60s between sets)
=> 155, 165, 175, 185, 195, 205, 215, 225, 235, 245 -
FIT
good Snatches, Thrusters, Knees 00:20
⚑ - CrossFit WOD 667 [255 of 255 in 2010: 100.00% complete - 366 in a row]
5 rounds for time (21, 18, 15, 12, 9 reps):
* 75# power snatch
* 2x20# DB thruster
* knees to elbows=> 19:32.28
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FIT
good Thrusting, Cleaning, & Pulling 00:20
⚑ - CrossFit WOD 666 [254 of 254 in 2010: 100.00% complete - 365 in a row]
As many rounds as possible in 20 minutes:
* 5 thrusters
* 7 hang power cleans
* 10 sumo deadlift high pulls
[all @ 75#]... read more
