Patrick James

Hometown:
Overland Park, KS
United States
Gym:
CrossFit Diem
Gender:
Male
Age:
43
Height:
6' 2"
Weight:
170 lbs

CrossFit Diem

Members:
50
Workouts Posted:
94
Address:
12114 W 88th St
Lenexa, Kansas 66215
United States

Personal Records

Metcon
Fran:
--:--
Grace:
--:--
Helen:
--:--
Cindy:
--+--
FGB:
--
Strength
Squat:
-- lbs
Deadlift:
375 lbs
Clean:
-- lbs
Snatch:
-- lbs
Jerk:
-- lbs
Distance
Run 400m:
1:2
Run 5km:
--:--
Row 500m:
--:--
Row 2km:
--:--
Swim 500m:
--:--
View All PRs

TrackMyPR member since March 5, 2013   -   16 workouts logged

Date Name Description Results
05/28/2013 130528 For time:
Row 500 meters
40 Air Squats
30 Ab Mat Sit ups
20 Push ups
10 Pull ups

You get to choose your cut-off time based upon where you think you are. The clock will run continuously. They are listed below:

Beginner: M-6:15 W-7:30 (2x jumping pull ups OK sub)
Intermediate: M-5:15 W-6:30 (2x jumping pull ups OK sub)
Advanced: M-4:30 W-5:35
Elite: M-3:55 W-4:40

After your workout is completed, you will rest exactly 3 minutes and follow it up with (keep your own time):

As many reps as possible in 1 minute of:
Burpees

Beginner: 10
Intermediate: 15
Advanced: 20
Elite: 28		 4m 30s
Performed as RX
05/20/2013 130520 5 rounds for time of:

16 T2B

16 wall ball

run 200m		 19m 30s
Performed as RX
05/15/2013 130515 For time:
Row 500 meters
Run 400 meters
30 Burpees		 5m 30s
Performed as RX
05/15/2013 130515 Every minute on the minute for 10 minutes complete 3 Power Cleans at a moderately heavy load. You may increase this load over the ten sets if desired. As a reminder, the power clean begins with the bar on the floor and ends on the shoulders, with no squat. 145 lbs
Performed as RX
05/14/2013 130514 Front Squat 3x5 (sets across)

Use 5-10 pounds heavier than last time which was 130305. After a warm-up of x5 with an empty bar, x5 with added weight, x3 with more weight, and finally x2 with even more weight, you will then go up one more time and hold that weight for all three sets of 5 reps. As an example, if the last time you successfully lifted 200#, this time, you will use 205#. Now you can work your way backwards to find what weights you will use for your warm-up sets. In this case it will be 205x5x3, 185x2, 155x3, 135x5, and x5 empty bar. Notice that the weight used for the last warm up set is a bit lower than the weight used for working sets. This is intentional. Be smart with your warm-up weights. Complete on a three minute clock.
 155 lbs
Performed as RX