David Tate

Hometown:
Unknown
Gym:
Sheepdog CrossFit
Gender:
Male
Age:
42
Height:
5' 7"
Weight:
165 lbs

Sheepdog CrossFit

Members:
54
Workouts Posted:
4,671
Address:
Gainesville, Florida
United States

Personal Records

Metcon
Fran:
5:04
Grace:
--:--
Helen:
10:35
Cindy:
19 + 3 reps
FGB:
--
Strength
Squat:
285 lbs
Deadlift:
345 lbs
Clean:
205 lbs
Snatch:
-- lbs
Jerk:
-- lbs
Distance
Run 400m:
--:--
Run 5km:
27:15
Row 500m:
--:--
Row 2km:
--:--
Swim 500m:
--:--
View All PRs

TrackMyPR member since March 8, 2012   -   106 workouts logged

Date Name Description Results
08/11/2014 Outlaw 140811 BBG

3 Position Snatch (Floor, Hang, Power Position do not drop bar): Max for the complex - 1X1@95%, 1X1@90%

Strength/Skill

1a) 4XME + 3 Strict HSPU (go to complete failure, then rest and complete 3 more reps each set) - if more than 15 on first set add a deficit, rest 90 seconds

1b) 4X5 Pause Front Squats @ heaviest possible - try to add to last week's number (STRICT 3 second pause in the bottom at absolute bottom depth) - rest 90 seconds

Conditioning

3 rounds for time of:

Run 400m
20 Ring Dips
20 KB OHS 24/16kg (1kb - 10L/10R)		 18m 38s
Workout Scaled
08/05/2014 Outlaw 140805 BBG

1) 3 Position Clean (Floor, Hang, Power Position - do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk - 1X1@95%, 1X1@90%

2) Jerk from blocks: 3RM - 3X1@95%, 3X1@90%

Strength/Skill

1a) 3XME UB Strict Muscle-Ups + ME UB Kipping Muscle-Ups (drop down after ME Strict set, and reset for Kipping set with no more than :10 break) - rest 90 sec.

1b) 3X8 Jumping Good Mornings - heavier than last week, rest 90 sec.

Conditioning

For time:

Run 400m
20 TTB
30 Thrusters 65/45#
Run 800m
30 Thrusters 65/45#
20 TTB
run 400m		 15m 51s
Workout Scaled
08/04/2014 Outlaw 140804 BBG

3 Position Snatch (Floor, Hang, Power Position - do not drop bar): Max for the complex - 1X1@95%, 1X1@90%

Strength/Skill

1a) 4XME + 3 Strict HSPU (go to complete failure, then rest and complete 3 more reps each set) - if more than 15 on first set add a deficit, rest 90 seconds

1b) 4X5 Pause Front Squats @ Projected 5RM *see note* (STRICT 3 second pause in the bottom at absolute bottom depth) - rest 90 seconds

*Note: If your highest TRUE Max Effort (if you dropped the bar pre-absolute max because it was "heavy" this is not a true ME) set last week was below 5, work at 60-65% of 1RM. If it was 7 or greater, work at 75%. If it was 10 or greater you probably need to test your 1RM again.

Conditioning

For time:

100' HS Walk
50 KB Snatches 24/16kg (25L/25R anyhow)
50' OH Walking Lunges 155/105#
50 KB Swings 24/16kg
100' HS Walk
 18m 50s
Workout Scaled
08/01/2014 Outlaw 140730 BBG

1) Power Snatch: 2RM (drop first rep) - 2X1@95%, 2X1@90%

Note: This is not a jumping jack Power Snatch. The goal is not to pull as hard as possible and hope that your MCL doesnt snap when you catch. The goal is to receive the bar as high as possible, but with THE EXACT SAME MECHANICS as if you were catching in a full squat. Your first missed Power Snatch of this session should be because you accidentally caught in a full squat.

2) Snatch Balance: 4X3@100-120% of max double from #1

Strength/Skill

1a) 4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth - NO PAUSE FOR BREATH at the top) - rest 90 seconds

1b) 4X1:00 (total) Freestanding Handstand Hold - accumulate 1:00 total hold even if broken, rest 90 seconds

Conditioning

12 minute AMRAP of:

10 TTB
20 Wall Balls 20/14#
30 Lateral Jumps over 12" hurdle (each jump counts one rep)

Note: Go hard at the beginning of the piece, then when pace tapers off complete each round UB and as fast as possible. Do not rest during rounds.
 3 rounds 10 reps
Performed as RX
02/05/2013 AMRAP 10 minutes
3-6-9-12-15-
Front Squat (115/75)
Burpees

* Continue increasing by 3 reps each round, climb as high as you can.		 12 rounds 19 reps
Performed as RX