Dee Ellis

Hometown:
Unknown
Gym:
Iron Tribe Madison
Gender:
Female
Age:
--
Height:
--
Weight:
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Iron Tribe Madison

Members:
3
Workouts Posted:
0
Address:
12060 County Line Rd
Madison, AL 35756
United States

Personal Records

Metcon
Fran:
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Grace:
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Helen:
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Cindy:
--+--
FGB:
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Strength
Squat:
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Deadlift:
-- lbs
Clean:
-- lbs
Snatch:
-- lbs
Jerk:
-- lbs
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 March 31, 2015   -   4 workouts logged

Date Name Description Results
04/08/2015 -
Strength Class:
Testing Day!

A. 12 min to find a 5RM Front Squat

*Taken from the racks

B. Every 2:30 for 4 rounds (10 min total):
Max reps of Floor Press:

Choose a color for Floor Press:
Platinum: 225/135
Gold: 185/115
Silver: 155/95
Bronze: 135/75
Copper: 115/55		 0m 01s
Performed as RX
04/07/2015 Strength Class:

A. 6 min EMOM of:
3 Snatch Grip Deadlifts + 3 Snatch Pulls @75-80%

*Percentage based on Snatch weight from previous week

1 min Rest

B. 6 min EMOM of:
1 Snatch + 3 Tempo Overhead Squats @75-80%

*3 second lowering
*Percentage based on OH Squat weight from previous week

1 min Rest

C. Accessory Core (10 min cap):
3 rounds of the following:
10-15 Hollow Body Rocks
50m 1-Arm KB Farmer's Walk 70/53 (ea arm)		 0m 01s
Performed as RX
03/31/2015 Strength Class:
Testing Day!

A. 15 min to find the heaviest weight for:
3 Snatches

*Reset after each rep, no more than 5 sec between reps
*Can be squat or power

B. Every 90 sec for 5 rounds:
5 Unbroken Overhead Squats

*Find a challenging weight and keep the same weight for all rounds
*Must be taken from the floor

Record heaviest weight for Part A, weight used and successful sets out of 5 for Part B (e.g. 195, 165, 4)		 1m 00s
Performed as RX
03/27/2015 A. Back Squat (15 min):
5P-5-3P-3-1P-1

*Pause for 2 seconds at the bottom of each rep of the pause sets
*Build to heaviest weight

B. For Time (10 min cap):
4 rounds of the following:
10 Hang Cleans
20 Air Squats

Choose a color for Hang Cleans:
Black: 155/105
Blue: 135/95
Orange: 115/75
White: 95/65
Grey: 75/55 or less

Record heaviest weight for Part A, color and time to complete (e.g. 255, Blue 5:54 Rx).		 6m 30s
Performed as RX