Keith Anthony Ramos

Hometown:
Unknown
Gym:
CrossFit Pintados
Gender:
Male
Age:
38
Height:
--
Weight:
--

CrossFit Pintados

Members:
96
Workouts Posted:
681
Address:
Ezone Paseo, F. Cabahug St.
Brgy. Kasambagan
Cebu, Visayas 6000
Philippines

Personal Records

Metcon
Fran:
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Grace:
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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
Run 400m:
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Run 5km:
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Row 500m:
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Row 2km:
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Swim 500m:
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View All PRs

TrackMyPR member since February 27, 2015   -   24 workouts logged

Date Name Description Results
04/30/2015 Winter Palace 7 min AMRAP

5 Kipping Handstand Push Up (Advanced: kipping head to floor, Intermediate*: 1 abmat, Novice: db strict press 1/3 bw combined)

10, 12, 14, 16 etc

American Kettlebell swing (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)

*Womens As Prescribed weights and reps (Rx)

Coaching Tips: Pace carefully with the HSPU. Break them into smaller chunks early on. If you know that youll get stuck on them, dont scale down the range of motion (more abmats), instead, scale down the reps (do 3 every round for example).

Scaling Guide: 72 176 reps. Scale up by doing 32/24kg kb swings and doing the HSPU strict (or without an abmat if you are a lady).		 80 reps
Workout Scaled
04/27/2015 Stuck in the Middle with You 15 min AMRAP

5 heavy jerksshoulder to overhead, from the ground- (Advanced: 70kg, Intermediate*: 42.5kg, Novice: 25kg)

10 supine ring rows (toes must be even with the bottom of the rings for this to be considered Rx)

15 wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/8ft)

200m run

1 minute rest. You have the option to skip or shorten ONE rest at any point. It can be the first rest interval, the last, or anything in between, but you only get one pass so use it wisely!

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds. Scale up to 75/45kg and c2b pull ups (instead of ring rows) for an extra challenge.
 3 rounds 20 reps
Workout Scaled
04/26/2015 Grey Resolve 7 min AMRAP

6 high box jumps (Advanced: 30in, Intermediate*: 28in, Novice: 20in)

12 goblet squats (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)

12 sumo deadlift high pull (Same)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 rounds. Scale up to pistols (un-weighted, 12 total, alternating) and 32/24kg SDHP for an extra challenge.
 3 rounds 10 reps
Workout Scaled
04/23/2015 Tunnel of Love 8 min AMRAP

50m overhead plate walk (Advanced: 20kg, Intermediate*: 10kg, Novice: 15lbs)

5 bumper plate burpees (same)

200m Run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 1 3.5 rounds
 2 rounds 0 reps
Performed as RX
04/20/2015 Remember the Cossacks 8 min AMRAP

3 heavy Russian kb swings (Advanced: 32kg, Intermediate*: 24kg, Novice: 16kg)

3 heavy wall ball (Advanced: 30lbs/10ft, Intermediate*: 20lbs/9ft, Novice: 14lbs/8ft)

6 heavy Russian kb swings (same)

6 heavy wall ball (same)

9 heavy Russian kb swings (same)

9 heavy wall ball (same)

etc (keep adding 3 reps each round until the time runs out).

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 80-180 reps. Scale up the kb weight for an additional challenge (88/70lbs), or do the prescribed weight but with American kettlebell height. If there is not enough balls at the Rx weight, do 12 (men) and 10 (women) wall balls respectively.		 0 rounds 85 reps
Workout Scaled