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Athlete
Date
Location
Workout Name
Description
Results
Matt Lyle
06/13/2019
Vintage CrossFit
Hotel Room
3 RFT
50 push ups
50 sit ups
50 squats
16m 44s
Performed as RX
Rebecca Snyder
06/13/2019
Keshequa High School
Q4-W10 - LONG JUMP BENCHMARK #4
The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are allowed. The purpose is to measure the explosive power of the legs.
Measure in total inches!
64.00 mi
Performed as RX
Rebecca Snyder
06/13/2019
Keshequa High School
Q4-W9 - PAINT AGILITY BENCHMARK #4
Paint Agility Benchmark
Using the four corners of the lines that make up the paint in basketball, you will be testing your agility.
Starting on the baseline right corner you will:
1. Sprint forward to the right corner of the foul line
2. Slide to the left corner of the foul line
3. Backpeddle back to the left corner of the baseline
4. Sidestep to the right corner of the baseline
5. Run diagonal to the left corner of the foul line
6. Sidestep to the right corner of the foul line
7. Backpeddle diagonally to the left corner of the baseline.
8. Sidestep to the right corner of the baseline.
You will be timed, round to the nearest tenth of a second.
Log in Miles rounded to the tenth.
18.00 mi
Performed as RX
Rebecca Snyder
06/13/2019
Keshequa High School
Q4-W8 - CORE BENCHMARK #4
Today we will test our core endurance. See how long you can hold a plank. You will need to keep your hands and feet on the floor while maintaining your shoulders to ankles in a straight line. Please log with the total time.
1m 00s
Performed as RX
Rebecca Snyder
06/13/2019
Keshequa High School
Q4-W7 Vertical Jump Benchmark #4
Today is a test of explosive lower body power.
Using your standing reach as your zero, jump as high as you can from a standing position. Measure your highest point of flight. The difference between those two numbers equals your standing vertical jump.
17.00 mi
Performed as RX
Rebecca Snyder
06/13/2019
Keshequa High School
Q4-W5 Mile Run Benchmark #2
1 Mile Run for time
- 2 laps around the school campus course
9m 30s
Performed as RX
Darren Madill
06/13/2019
Premier Martial Arts/Grand River CrossFit
06/13/2019
Run or Row
3x1000m (1km)
3min rest between
Post total time including rests!
17m 34s
Performed as RX
Sylvain Tessier
06/13/2019
None
Thursday
Cindy-20 min AMRAP
5 pullups
10 pushups
15 airsquats
14 rounds 19 reps
Workout Scaled
Drew McKay
06/13/2019
Vintage CrossFit
None
Back Squat 3-3-3 @ 90%+
285 lbs
Performed as RX
Kenny Shaevel
06/13/2019
Vintage CrossFit
None
Back Squat 3-3-3 @ 90%+
190-190-192 lbs
Performed as RX
Kenny Shaevel
06/13/2019
Vintage CrossFit
None
3 Rounds
5 Rope Climbs***
18 Burpee Box Jump Overs 24/20"
Rest 3:00
Rope Climb Time Cap 2:00. Scale volume appropriately.
Beginner: 25 Ring Rows or 2 Gym Lengths Rope Sled Pull; Burpee Box Step Overs
Intermediate: Climbs to 10 or 12'
Advanced: Rx
17m 00s
Workout Scaled
Ankur Kataria
06/13/2019
District H CrossFit
None
METCON
For Time:
300m run
15 Wall Walks
50 Dumbbell Box Step-Ups 24/20/ 1DB 50/35#
200m run
10 Wall Walks
40 Dumbbell Box Step-Ups
100m run
5 Wall Walks
30 Dumbbell Box Step-Ups
DB above the hips
23m 01s
Performed as RX
Avery Strobel
06/13/2019
Keshequa High School
Q4-W7 Vertical Jump Benchmark #4
Today is a test of explosive lower body power.
Using your standing reach as your zero, jump as high as you can from a standing position. Measure your highest point of flight. The difference between those two numbers equals your standing vertical jump.
20.00 mi
Performed as RX
Avery Strobel
06/13/2019
Keshequa High School
Q4-W8 - CORE BENCHMARK #4
Today we will test our core endurance. See how long you can hold a plank. You will need to keep your hands and feet on the floor while maintaining your shoulders to ankles in a straight line. Please log with the total time.
1m 53s
Performed as RX
Avery Strobel
06/13/2019
Keshequa High School
Q4-W9 - PAINT AGILITY BENCHMARK #4
Paint Agility Benchmark
Using the four corners of the lines that make up the paint in basketball, you will be testing your agility.
Starting on the baseline right corner you will:
1. Sprint forward to the right corner of the foul line
2. Slide to the left corner of the foul line
3. Backpeddle back to the left corner of the baseline
4. Sidestep to the right corner of the baseline
5. Run diagonal to the left corner of the foul line
6. Sidestep to the right corner of the foul line
7. Backpeddle diagonally to the left corner of the baseline.
8. Sidestep to the right corner of the baseline.
You will be timed, round to the nearest tenth of a second.
Log in Miles rounded to the tenth.
13.90 mi
Performed as RX
Avery Strobel
06/13/2019
Keshequa High School
Q4-W10 - LONG JUMP BENCHMARK #4
The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are allowed. The purpose is to measure the explosive power of the legs.
Measure in total inches!
74.00 mi
Performed as RX
Avery Strobel
06/13/2019
Keshequa High School
Q4-W11 SPRINT TEST BENCHMARK #4
1 Length of Gym Sprint Test
TWO ATTEMPTS, use your fastest time!
End line to End Line
Feet must start behind the black baseline of basketball court
Stop clock when chest breaks the opposite baseline of basketball court
**Log online to the nearest tenth of a mile**
4.10 mi
Performed as RX
Avery Strobel
06/13/2019
Keshequa High School
Q4-W12 - Deadlift Benchmark #4
Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an over/under grip.
With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
Lower the bar by bending at the hips and guiding it to the floor.
https://www.bodybuilding.com/exercises/detail/view/name/axle-deadlift
WORKOUT
Determining 1-Rep Max Deadlift
Warm-up with 10 REPS of 30% of max from Q1. From there, work your weight up with 1 rep per weight until attempting a max lift.
230 lbs
Performed as RX
Avery Strobel
06/13/2019
Keshequa High School
Q4-W12 - Deadlift Benchmark #4
Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an over/under grip.
With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
Lower the bar by bending at the hips and guiding it to the floor.
https://www.bodybuilding.com/exercises/detail/view/name/axle-deadlift
WORKOUT
Determining 1-Rep Max Deadlift
Warm-up with 10 REPS of 30% of max from Q1. From there, work your weight up with 1 rep per weight until attempting a max lift.
230 lbs
Performed as RX
Avery Strobel
06/13/2019
Keshequa High School
Q4-W13 Squat Benchmark #4
Max Squat Day
Warm Up with an appropriate weight based on your 2nd quarter max. Work up slowly to try to beat your best lift.
Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.
Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.
Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.
145 lbs
Performed as RX
Eric H
06/13/2019
Farm Fitness
None
4 Person Team WOD
30 Ring Dips
60 Burpees
90 Kettlebell Swing (35/53#)
120 Ring Push-Ups
150 Sit-Ups
180 Row Pulls for calories
These movements completed in order, one athlete working at a time. Team also has to do 250 wall balls. Wall balls can be done at any time while other team members are working on the load, only one member at a time can work on wall balls. Time stops when the load and wall balls are complete. Post calories to notes.
24m 56s
Performed as RX
Chris Torrence
06/13/2019
Farm Fitness
None
4 Person Team WOD
30 Ring Dips
60 Burpees
90 Kettlebell Swing (35/53#)
120 Ring Push-Ups
150 Sit-Ups
180 Row Pulls for calories
These movements completed in order, one athlete working at a time. Team also has to do 250 wall balls. Wall balls can be done at any time while other team members are working on the load, only one member at a time can work on wall balls. Time stops when the load and wall balls are complete. Post calories to notes.
24m 56s
Performed as RX
Eli Hines
06/13/2019
Farm Fitness
None
4 Person Team WOD
30 Ring Dips
60 Burpees
90 Kettlebell Swing (35/53#)
120 Ring Push-Ups
150 Sit-Ups
180 Row Pulls for calories
These movements completed in order, one athlete working at a time. Team also has to do 250 wall balls. Wall balls can be done at any time while other team members are working on the load, only one member at a time can work on wall balls. Time stops when the load and wall balls are complete. Post calories to notes.
24m 56s
Performed as RX
Nyree Segui
06/12/2019
Premier Martial Arts/Grand River CrossFit
06/12/2019
10:00 AMRAP of:
8 Over head Squats 65/45
8 Pull-ups
Post rounds & reps!
Scale as needed.
7 rounds 11 reps
Performed as RX
Fiona Alford
06/12/2019
Premier Martial Arts/Grand River CrossFit
06/12/2019
10:00 AMRAP of:
8 Over head Squats 65/45
8 Pull-ups
Post rounds & reps!
Scale as needed.
7 rounds 2 reps
Workout Scaled
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