George Fales

Hometown:
Overland Park, Kansas
United States
Gym:
CrossFit Diem
Gender:
Male
Age:
61
Height:
6' 1"
Weight:
235 lbs

CrossFit Diem

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

Personal Records

Metcon
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Helen:
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Cindy:
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FGB:
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Strength
Squat:
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Deadlift:
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Clean:
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Snatch:
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Jerk:
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Distance
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Swim 500m:
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View All PRs

TrackMyPR member since March 6, 2013   -   10 workouts logged

Date Name Description Results
06/24/2013 130624 Strength

back squat 3-3-3-3-3

Determine your work sets with a warm-up of 5-3-2, trying to go up 5lbs from last week. Work sets will be on the clock w/ a 90sec rest.		 95 lbs
Performed as RX
06/13/2013 WOD
every min & a half for 10 rounds:
3 power cleans (135#/85#)
3 box jumps
3 power cleans
3 box jumps		 10 rounds 0 reps
Workout Scaled
05/29/2013 130529 Full Clean 2-2-2-2-2 reps

Complete on a 2.5 minute clock.

followed by,

Every minute on the minute until you can't complete the required reps within the minute of:
3 Full Cleans (155#/105#)
6 Ring Dips

If you cannot do ring dips, you may scale with a red or purple band, or with bench dips, or push ups. If you complete your cleans and dips within a minute, you may move on to the next minute. Continue in this manner until you fail to finish within the minute. We will cap the workout at 15min.		 4m 00s
Workout Scaled
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		 06m 015s
Performed as RX
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		 6m 00s
Workout Scaled