Training Board is about…

CrossFit, nutrition, the Paleo-Zone diet, weight loss, my workouts, and reflections and reviews of various related topics that interest me.

I train with the crew at CrossFit Asheville here in Asheville, NC.

If anything I have posted seems useful to you, let me know with a comment.

Matthew Baldwin

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PRs

I use this list of personal best efforts to keep track of my progress in basic lifts, common benchmark CrossFit WODs and other events.


Matt’s Personal Records (PRs)

Event Work Date PR
Weightlifting
Deadlift, 5 rep Max 08/24/2010 290 lbs
Deadlift, 3 rep max 08/08/2010 290 lbs (actually a tie tie with a previous PR)
Deadlift, 1 rep max 05/25/2010 325 lbs
Single Support Deadlift, 5 rep 9/1/2010 115 lbs
Back Squat, 5 rep 08/30/2010 175 lbs This one was “enough” for now. It’s time to work on the mechanics with some dynamic strength progression.
Back Squat, 3 rep n/a n/a
Back Squat, 1 rep 12/08/2009
185 lbs.
Previously, I had set a 1 rep max back squat on Mar. 14th, 2009, at 195 lbs. At the time I weighed 205 lbs and this was only 95.1% of my body weight. When I lost 30 lbs between March and July 2009, I may also have lost some stability and strength in the squat. My new 1 rep max number reflects a more realistic, recent effort. It should be viewed as a starting point.
Front Squat, 5 rep max 10/05/2009 145 lbs
Front Squat, 3 rep max 04/27/2010 160 lbs
Front Squat, 1 rep max 04/27/2010 165 lbs
Actually a 2-rep PR. The April date is a tie with a previous PR set on 06/12/2009.
Overhead Squat, 5 rep 08/23/2010 105 lbs (actually 6 reps, fail on 7)
Overhead Squat, 3 rep 05/26/2010 115 lbs
Overhead Squat, 1 rep
Thrusters, 5 rep 11/10/2009 120 lbs.
Thrusters, 3 rep 11/30/2009 135 lbs.
Thrusters, 1 rep
Shoulder Press, 5 rep 08/08/2010 115 lbs (actually 6 reps)
Shoulder Press, 3 rep 8/25/2010 120 lbs (actually 4 reps); this is a PR tie, but with an additional rep, from Dec. 15th 2009
Shoulder Press, 1 rep 12/09/2009 125 lbs
Push Press, 5 rep 08/14/2010 140 lbs.
Push Press, 3 rep
Push Press, 1 rep 11/20/2009 150 lbs
Push Jerk, 5 rep 06/06/2009 135 lbs.
Push Jerk, 3 rep 09/14/2009 140 lbs.
Push Jerk, 1 rep 5/11/2010 155 lbs
I think it is important to note that my clean and jerk number is 10 lbs more than this number. After failing to match my clean and jerk number during a session dedicated solely to the Push-Jerk, I realized that I need to NOT work on 1 RM Push-Jerks any more, but to just work the 5 and the 3 rep ranges.
Squat Clean (1 rep) 12/7/2009 150 lbs
Power Clean, 5 rep 06/19/2010 135 lbs
Power Clean, 3 rep 01/29/2010 145 lbs
Power Clean, 1 rep 12/18/2009 126 lbs.
Hang Power Clean, 3 rep 10/27/2009 130 lbs
Hang Power Clean, 1 rep 08/26/2009 140 lbs
Clean and Jerk (5 rep) 08/06/2010 145 lbs (actually 6 reps)
Clean and Jerk (1 rep) 05/05/2010 165 lbs
Hang Power Snatch, 5 rep 11/4/2009 95 lbs
Note: on 8/14/2010 I completed a 4 round workout with 84 Hang Power Snatches at 65 lbs; this implies more like a 110 lb 5 rep PR.
Hang Power Snatch, 3 rep
Power Snatch, 5 rep 08/20/2010 110 lbs
(Full Squat) Snatch, 1 rep 05/12/2010 105 lbs
Snatch Balance, 5 rep 10/12/2009 75 lbs
One Arm KB or DB Snatch (aka “The Cred”): 5 rep 06/04/2010 65 lbs (dumbell)
One Arm KB or DB Snatch (aka “The Cred”): 1 rep 5/19/2010 72 lbs (KB; right arm only)
Turkish Get Up, 5 rep 08/25/2009 35 lbs
Turkish Get Up, 3 rep
Turkish Get Up, 1 rep 09/11/2009 1.5 pood (~ 53 lbs).
Running
1 mile 05/05/2010 6:35
5 k 6/5/2009 23:19
10 k 09/05/2009 53:08
Rowing
500 m 08/18/2010 1:34.7
1k
2k
Most Recent CrossFit Benchmarks and Hero WODs
Fran 11/2/2009 9:50 (85 lbs. Unassisted Pull-Ups).
Grace 12/08/2009 4:34 (w/ 110 lbs)
Griff 10/24/2009 13:54 (at UNCA Track)
Nancy 11/16/2009 15:18 (w/ 65 lbs OHS).
hi mom!