CrossFit progress

sumodeadlift2

I started Crossift on 12th of September 2012. I’m using this page to keep track of the more measurable Crossfit elements. Just because I love stats :)

Chin ups (strict):

  • 2 (July 2014)
  • 3 (August 2014)
  • 5 (November 2015)

Pull ups (strict):

  • 2 (Jan 2016)
  • 4 (July 2016)

Pull ups (kipping, unbroken):

  • 2 (Dec 2014)
  • 10 (Sept 2015)
  • 20 (Nov 2016)

Ring dip:

  • 1 (July 2013)
  • 2 (Nov 2015)

Clean:

  • 3 reps:
    – 45kg (Nov 2014)
    – 55kg (May 2017)
  • 2 reps:
    – 47.5kg (Nov 2014)
    – 50kg (Jan 2015)
    – 57.5kg (May 2017)
  • 1 rep:
    – 55kg (Feb 2015)
    – 57.5kg (Jun 2015) (squat clean)
    – 60kg (Nov 2015) (squat clean)

Clean and jerk:

  • 1 rep:
    – 45kg (Nov 2014)
    – 55kg (Feb 2015)

Push jerk:

  • 10 reps:
    • 35kg (Oct 2015)
  • 5 reps:
    • 40kg (Jan 2015)
    • 45kg (Oct 2015)
  • 3 reps:
    • 45kg (Jan 2015)
    • 50kg (Oct 2015)
  • 1 rep:
    • 52.5kg (Oct 2015)

Split jerk:

  • 3 reps: 52.5kg (May 2015)
  • 1 rep: 60kg (Jun 2015)

Push press:

  • 10 reps:
    • 40kg (July 2015)
  • 8 reps:
    • 42.5kg (July 2015)
  • 5 reps:
    • 42.5kg (Jan 2015)
  • 4 reps:
    • 45kg (Jan 2015)
  • 3 reps:
    • 40kg (Aug 2013)
    • 42.5kg (Sep 2014)
    • 45kg (July 2015)
  • 1 rep:
    • 47.5kg (May 2014 / July 2015)
    • 52.5kg (Aug 2016)
    • 55kg (Oct 2016)

Strict shoulder press:

  • 5 rep max:
    • 30kg (Jan 2015)
    • 35kg (Nov 2016)
  • 3 rep max:
    • 32.5kg (July 2013)
    • 35kg (June 2015)
    • 36kg (Nov 2016)
    • 45kg (Oct 2012)
  • 2 rep max:
    • 37.5kg (Nov 2016)
  • 1 rep max:
    • 35kg (Dec 2013)
    • 39kg (Feb 2014)
    • 40kg (Jun 2015)

Snatch (hang power):

  • 3 reps: 32.5kg (Jan 2016)
  • 5 reps: 25kg (Jan 2016)

Push ups:

  • With good form:
    • 15 (Aug 2013)
    • 27 (Jun 2015)

Air squats:

  • In 2 min: 95 (Sep 2013)

Back squat:

  • 5 rep max (box squats):
    • 80kg (Apr 2016)
  • 3 rep max:
    • 45kg (Oct 2012)
    • 60kg (Nov 2013)
    • 65kg (Dec 2013)
    • 70kg (Jun 2014)
    • 72.5kg (Jan 2015)
    • 80kg (June 2015)
  • 2 rep max:
    • 80kg (Jan 2015)
    • 85kg (March 2016)
  • 1 rep max:
    • 57kg (Nov 2012)
    • 75kg (Dec 2013)
    • 80kg (Oct 2014)
    • 85kg (Dec 2014)
    • 92.5kg (Jun 2015)

Zercher squat:

  • 5 rep max:
    • 60kg (Nov 2015)

Front squat:

  • 5 rep max:
    • 32.5kg (Oct 2012)
    • 42.5kg (Nov 2013)
    • 62.5kg (May 2015)
  • 3 rep max:
    • 47.5kg (Feb 2013)
    • 55kg (Jun 2014)
    • 60kg (Oct 2014)
    • 62.5kg (Nov 2014)
    • 70kg (Jan 2016)
  • 2 rep max:
    • 70kg (Jul 2015)
  • 1 rep max:
    • 55kg (Sep 2013)
    • 72.5kg (Nov 2014 / July 2015)
    • 75kg (Nov 2015)

Overhead squat:

  • 1 rep max: 45kg (June 2016)
  • 3 rep max: 35kg (Apr 2017) (not a max as such but 5 x 3 at this weight)
  • 15 rep max: 25kg (Feb 2017)

Bench press:

  • 5 rep max:
    • 32.5kg (Jan 2013)
    • 35kg (Sep 2013)
    • 37.5kg (Sep 2014)
    • 42.5kg (Sep 2015)
    • 47.5kg (May 2016)
  • 3 rep max:
    • 36kg (Feb 2013)
    • 37.5kg (Apr 2013)
    • 40kg (Sep 2014)
    • 45kg (Nov 2014)
    • 47.5kg (Sep 2015)
    • 50kg (Feb 2016)
  • 2 rep max:
    • 47.5kg (Nov 2014)
    • 50kg (May 2016)
  • 1 rep max:
    • 55kg (June 2016)

Burpee:

  • Burpees in 1 minute: 20 (Aug 2013)

Deadlift:

  • 5 rep max:
    • 55kg (Dec 2012)
    • 60kg (Feb 2013)
    • 70kg (July 2013)
    • 85kg (Dec 2014)
    • 90kg (Feb 2016)
  • 3 rep max:
    • 72.5kg (July 2013)
    • 90kg (Dec 2014)
    • 100kg (May 2015)
  • 1 rep max:
    • 90kg (Sep 2013)
    • 97.5kg (Dec 2013)
    • 102.5kg (Nov 2014)
    • 105kg (June 2015)
    • 110kg (Feb 2016 / May 2016)

Sumo deadlift:

  • 1 rep max: 110kg (Aug 2016)
  • 3 rep max:
    85kg (July 2014)
    90kg (March 2015)
  • 5 rep max: 85kg (March 2015)

Double under:

  • Unbroken double unders:
    • 15 (Sep 2013)
    • 23 (Dec 2014)
    • 43 (Dec 2014)
    • 46 (Jan 2015)
    • 53 (Feb 2015)
    • 62 (May 2015)
    • 70 (July 2016)
    • 77 (Jan 2017)

Thruster:

  • Max reps with 15kg: 23 (Oct 2012)
  • 5 reps at 30kg (Sep 2013)
  • 11 x 5 reps at 24kg (May 2014)
  • 3,6,9,12 reps at 35kg (Jan 2015)
  • 2 x 47.5kg (Nov 2015)
  • 3 x 50kg (Feb 2016)

Max height box jump:

  • 32″ (Sept 2014)

200m run:

  • 00:41 (Nov 2015)

400m run:

  • 1:24 (Feb 2013)
  • 1:19 (Sep 2013)
  • 1:23 (Nov 2015)
  • 1:21 (Nov 2015)

800m run:

  • 3:24 (May 2013)
  • 3:24 (Aug 2013)
  • 3:19 (Aug 2014)

1 mile run:

  • 7:33 (Nov 2012)

2 mile run:

  • 14:11 (Nov 2015)

100m row:

  • 19.9 seconds (Nov 2016)

500m row:

  • 1.56ish (Jan 2015)

1000m row:

  • 4:03 (Jan 2015)

2000m row:

  • 8:15:7 (Feb 2016)
  • 8:11 (Sept 2016)

WODs:

Abbate
Run 1 mile / 45kg clean and jerk, 21 reps / Run 800 meters / 45kg clean and jerk, 21 reps / Run 1 Mile

  • Time: 27:50 (Nov 2016)

Angie
100 pull ups / 100 push ups / 100 sit ups / 100 air squats

  • 24:34 Rx (Dec 2015)

Annabel
50-40-30-20-10 of double unders and sit ups; 6 snatches (25kg) between rounds

  • 17:48 (Dec 2014)

Annie
Double unders and situps – 100/50, 80/40, 60/30, 40/20, 20/10

    • 9:55 (single unders) (Dec 2012)
    • 8:53 (single unders) (Aug 2014)

Bradley
10 rounds: 100m run / 10 pull ups, 100m run / 10 burpees

  • 24:46 (jumping pull ups) (Oct 2012)

Cindy
20 min AMRAP: 5 pull-ups / 10 push-ups / 15 Air Squats

  • 385 (ring rows) (Dec 2014)
  • 372 Rx (Nov 2015)
  • 391 Rx (Dec 2016)

Diane
21-15-9: deadlifts (60kg) / handstand push ups

  • 4:24 (kettle bell push press with 2 x 12kg) (Dec 2015)

Elizabeth
21-15-9: squat cleans / ring dips

  • 7:13 (25kg; push ups on knees) (Dec 2012)
  • 9:11 (25kg; push ups) (Dec 2013)
  • 8:41 (35kg; push ups) (Dec 2015)

Fight Gone Bad
3 rounds for reps:
1 min of wall ball (6kg)
1 min of sumo deadlift high pull (25kg)
1 min of box jumps (20″)
1 min of push press (25kg)
1 min of row for calories

  • 248 (June 2014)

Fran
21-15-9 thrusters (30kg) / pull-ups

  • 6:29 (20kg / pull ups with green band) (2012)
  • 6:23 (25kg / jumping pull ups) (Sep 2013)
  • 7:28 (30kg / jumping pull ups) (Nov 2014)
  • 6:28 Rx (Nov 2015)
  • 6:12 Rx (Dec 2015)

Frankinstein
21-15-9 row for calories / thrusters (25kg)

  • 7:13 (Oct 2014)

Grace
30 clean & jerks (40kg)

  • 4:46 (35kg) (Dec 2014)
  • 2:21 (30kg) (Oct 2015)
  • 4:03 Rx (Dec 2015)

Hammer
5 rounds: 5 power cleans (60kg) / 10 front squats (60kg) / 5 shoulders to overhead (60kg) / 20 pull ups

  • 18:44 (35kg; jumping pull ups) (Dec 2014)

Helen
3 rounds: 400m run / 21 KB swings / 12 pull ups

  • 12:02 (green band for pull ups)
  • 9:55 (jumping pull ups)
  • 10:24 (jumping pull ups) (Dec 2014)
  • 12:30 Rx (Jun 2015)
  • 10:24 Rx (Nov 2015)
  • 10:07 Rx (Dec 2016)

Isabel
30 snatches (40kg)

  • 2:24 (25kg) (Dec 2015)

Jackie
1000 m row / 50 thrusters (15kg) / 30 pull ups

  • 9:31 (jumping pull ups) (Aug 2013)
  • 10:32 Rx (March 2017)

Jerry
1 mile run / 2km row / 1 mile run

  • 24:41 (Dec 2015)

Karen
5 rounds: 400m run / 30 wall balls / 30 box jumps

  • 28:24 (Aug 2016)

Kelly

5 rounds: 400m run / 30 box jump / 30 wall balls

  • 28:24 Rx (Aug 2016)

Lynne
5 rounds: max rep body weight bench press / max rep pull ups. 30 min time cap.

  • 45kg – 8/12, 7/10, 6/20, 6/12, 4/17

Nasty Girls
3 rounds: 50 air squats / 7 muscle ups / 10 hang power cleans

  • 11:33 (20kg; jumping pull ups + push ups)
  • 10:45 (35kg; jumping pull ups + push ups) (Dec 2013)
  • 10:10 (35kg; 14 ring rows) (Dec 2014)

Randy
75 snatches

  • 8:56 (15kg) (2014)

Santora
3 rounds, 1 min per station:
Squat clean (70 40kg)
Shuttle Run (40m)
Deadlift (110 70kg)
Burpees
Jerks (70kg 35)
Rest

  • 118 (40kg cleans; 70kg deadlifts; 35kg jerks) (Dec 2014)

Tommy V
21-15-9 thrusters @ 35kg
12-9-6 rope climbs

  • 16:08 Rx (June 2016)

—————————

Tracking table, added February 2016

Movement Health & wellness standard Athletic standard Current status
Deadlift 1.25x BW = 77.5kg 2.25xBW = 139.5kg 110kg
Back squat 1xBW = 62kg 2xBW = 124kg 92.5kg
Front squat 1xBW = 62kg 1.75xBW = 108.5kg 75kg
Jerk 0.5xBW = 31kg 1.25xBW = 77.5kg 60kg
Clean 0.5xBW = 31kg 1.25xBW = 77.5kg 60kg
Overhead squat 0.5xBW = 31kg 1.25xBW = 77.5kg 45kg
Turkish get-up 0.3xBW = 18.6kg 0.75xBW = 46.5kg 16kg
Deadlift 15 reps @ 0.75xBW = 46.5kg 15 reps at 1.25xBW = 77.5kg 46 reps @ 47.5kg
Bench press 10 reps @ 0.45xBW = 27.9kg 10 reps at 0.75xBW = 46.5kg 30kg
Pull/chin-up (strict) 3 6 5 (chin)
10 min KB snatch 145+ @16kg 200+ @ 16kg  ?
CF Open 15.5 12:50 10:00 13:53
Helen 11:30 9:45 10:24
Jackie 10:05 9:00  ?
Elizabeth 9:20 6:30  ?
CF Open 11.3
(squat clean + shoulder to overhead; 5 min AMREP)
34 reps 50 reps 38 @ 40kg
Row 500m 1:55 1:45 1:56
Run 400m 1:30 1:16 1:21
Row 2000m 8:15 8:00 8:15
Row 5000m 22:59 21:19  ?
Run 5km 27:20 23:27 22:24
Row 60 min 12,700m 13,377m  ?
Run 10km 55:44 48:00 46:24

 

1 Comment

  • Reply Georgina Friday, 17 April 2015 at 09:27

    Impressive stats! Where do you train?

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