Benchmark Workouts 2009-2011


Benchmark Workout

Bob’s

KETTLEBELL Movements
Turkish Getups, 50# x 3 11/29/10,
Windmills, 62# x 3 12/12/11

WEIGHLIFTING and SUPPLEMENTAL EXERCISES
Ball Slams 14# (60sec) 45 2/23/10,
Clean, Power 165 5/11/09, 165 1/7/10,

Deadlift 1RM 315# 3/2/09, 325# 3/7/09, 365# 4/7/09, 370# 6/22/09, 377.5# 12/11/09, 380# 12/30/09,

Press, Shoulder 125# 3/10/09, 150# 11/9/09, 155# 5/8/11,
Press, Push 185# 11/9/09, 195# 1/10/10,
PP, BTN-SG 132# 11/21/09,  150# 12/17/09, 185# 4/5/10,
Jerk, Push 95# 11/21/09, 185# 1/10/10,
Jerk, BTN-SG 155# 12/28/09,

Squat, Lower Back 1RM 235# 3/10/09, 270# 5/4/09, 275# 6/16/09
Squat, Lower Back 3RM 225# 3/13/09
Squat, Upper Back 10RM 60KG(132#) 11/19/09
Squat, Front 1RM 215# 6/16/09, 255# 12/11/09, 265# 12/23/09,
Squat, Overhead 1RM PVC only 1/14/09, 132# 11/21/09, 150# 12/17/09, 155# 12/28/09,
Squat, Overhead 5RM 45# 6/2/09, 65# 7/9/09
Squat, Overhead 10RM 45# 9/8/09

Snatch, Hang Power 75# 11/2/09, 99# 11/19/09, 105# 2/9/10, 125# 2/16/10,

Cycling, Trainer, Speed Max 46mph, 11/3/09; 49.9mph 12/6/09;

CROSSFIT
Burpees (30), 4:11 1/16/10,
Barbara (only made it 2 of 5 rounds scaled, 6:??, 9:??) 3/3/09
Cindy (scaled 5 rounds for time… 9:35) 1/1/10,
CrossFit Total 685# 3/10/09
Diane 5:39 5/16/09[ (DL 115#, SP 60#), 4:48 (scaled same) 2/18/10,
DT 5:55 4/17/09
Fight Gone Bad 240 3/29/09
Fran 10:50 (45# Barbell and jumping pull-ups) 02/10/09, 8:33 (50# barbell and blue band) 4/11/09
Grace 8:50 (65#) 2/14/09
Helen 17:20 (500m row, 35#, Green band) 3/4/09
Jackie 12:24 (Green band) 3/6/09, 11:10 (GB) 2/15/10,
J.T. 17:25 (two 40# db press, ring dips feet on ground, ring PU) 3/15/09
Nancy 12:50 (95# back squat, 500m row) 4/4/09
PennyPue 148 4/1/09
Pullups, Max in a Row 5 3/13/09; 6 3/30/09 10 4/6/09; 15 4/14/09

Row, 100m 0:18 9/8/09, 0:18, 0:17, 0:16.8 6/18/11, 0:16.5 6/26/11,
Row, 250m 0:46 3/25/09, 0:43 6/4/09, 0:43 9/8/09, 0:43 1/4/10,
Row, 400m 1:26 3/25/09
Row, 500m 1:42 3/28/09
Row, 1000m 4:03 3/28/09, 3:50 5/11/09, 4:06 5/8/11,
Row, 2000m 10:00 4/25/09, 9:49 6/7/09, 9:03 7/2/09, 9:07 12/24/09, 8:50 1/6/10, 8:32 1/25/10,
Row, 10:00 minutes 2100m 5/13/09
Row, 5000m 25:15 4/8/09, 23:38 5/26/09, 23:10 12/27/09, 24:27 1/23/12,
Row, 10000m 48:53 7/2/09

Penny’s
Clean, Power 95 5/11/09
Deadlift 1RM 115# 3/2/09, 135# 3/12/09, 180# 4/22/09
Fran 9:30 (20# Barbell and jumping pull-ups) 02/16/09,  7:56 (25# barbell & black band) 4/11/09
Grace 7:50 (45#) 2/18/09
Helen 21:28 (500m row, 25#, black band) 3/4/09
Nancy 10:30 (20# overhead squat, 500m row) 4/4/09
PennyPue 116 4/1/09
Press, Shoulder 1RM 65# 3/12/09
Press, Push 1RM 85# 12/28/09,

Row, 250m 0:53 6/13/09
Row, 500m 1:52 6/24/09

Row, 1000m 4:15 3/13/09; 4:12 3/28/09; 4:02 5/10/09
Row, 2000m 8:49 1/21/10
Row, 10:00 minutes 2148m 6/7/09
Row, 5000m 23:10 5/26/09, 22:54 7/6/09

Squat, Front 3RM 115# 3/25/09
Squat, Back 1RM 135# 3/12/09
Squat, Back 3RM 145# 12/28/09,
Squat, Overhead 5RM 45# 7/9/09
Squat, Overhead 1RM 85# 12/28/09,

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