Herm's Program

[Herm Blancaflor]

This is a list of all my recorded workout PRs during my time at FIT, from November 2007 to December 2009.

Lifts, calisthenics, and distance events are first organized by event, then chronologically for each time I PR'ed.

For the lifts, PRs are all before my 3 surgeries in 2009: Left Shoulder SLAP repair on 2/6/09, Right Shoulder SLAP repair on 6/23/09, and Right Gluteus medius/Vastus Lateralis repair on 12/18/09. Each of my current PRs are in BOLD.

CrossFit.com workouts are listed first by WOD then by best to worst.

Weightlifting/Powerlifts (wt in Kilos)

Snatch:
40 (3/19/08)
57.5 (3/22/08)
70 (4/1/08)
75 (4/10/08)
75 (5/3/08)
70 (5/25/08 @ USAW NorCal Open, 94.1 kg bwt)
75 (6/24/08)
75, 77.5, 80 (10/15/08)
80 (10/23/08)
82.5 @ 91kg BW (11/2/08)

Clean & Jerk:
80 (3/21/08)
95 (3/30/08)
95 (4/13/08)
95, 100, 105 (5/25/08 @ USAW NorCal Open, 94.1 kg bwt)
110 (7/21/08)
110 @ 91kg BW (10/24/08)

Clean:
70 (3/25/08)
100 (4/13/08)
111.3 (10/28/08 @ CF Santa Clara)

Back Squat:
150 (4/2/08)
170 (5/14/08)
170 (10/29/08)

Front Squat:
100 (4/2/08)
100 (4/28/08)
120 (5/30/08)
130 (6/7/08)
130 (6/17/08)

Overhead Squat:
50 (3/17/08)
50 (3/29/08)
70 (4/28/08)
80 (6/17/08)
85 (8/9/08)
90, 92.5 (10/22/08)

Deadlift:
200 (4/23/08)
210 (5/22/08)
220 (6/12/08)
220 (8/17/08)
230 (8/30/08)
234 (10/6/08 @ CF HEL in Portland)
235 (10/29/08)

Push Jerk:
100 (10/2/08)

Shoulder Press:
80 (5/28/08)
90 (7/1/08)
92.5 (8/17/08)

Turkish Get-up, Left Hand: 32kg KB (12/15/09)

Turkish Get-up, Right Hand: 40kg KB (12/15/09)


Gymnastic/Endurance

Kipping Pull-ups in a row:
25* (7/8/08)
40 (1/30/09)

Handstand Push-ups in a row:
7 (5/22/08)
10 (6/29/08)
15 (7/13/08)

Double Unders in a row:
40 (6/23/08)
71 (1/22/09)

Vertical Leap:
23.5" (5/30/09)

Max Weighted Pull-up:
BW + 138 lbs (7/17/08)
BW + 138 lbs (9/4/08)

250m row:
40.2 (7/12/08 @ SJBB Expo booth)

500m row:
1:27.5 (5/11/08 @ CF L1 Cert)
1:24.5 (10/6/08 @ CF HEL in Portland)

1000m row:
3:13.6 (6/2/08)

2k row:
6:47.1 (7/21/08)

5k row:
19:51 (4/29/08)
20:20 (7/10/08)
18:46.7 (1/30/09)
18:25.7 (12/9/09)

10k row:
44:24 (5/2/08)

400 m run:
1:11 (10/28/08)

800 m run:
3:02 (12/21/08)

1 mile run:
8:03 (treadmill) (3/18/08)
6:36 (8/25/08)

2 mile run:
15:14 (9/12/08)

5k (3.1 mile) run:
35:04 (Vastus medialis cramps) (6/23/08)
27:21 (6/25/08)
25:46 (7/10/08)
23:49 (8/3/08)
22:05 (8/14/08)

5 mile run:
48:46 (8/16/08)

10k (6.2 mile) run:
57:45 (8/31/08)
54:07 (12/14/08)
52:10 (1/17/09)

Crossfit.com Benchmark Workouts:(As listed at Crossfit.com. See their website for explanations of each workout.)

"Angie":
1. 15:40 (11/3/08)
2. 17:37 (5/26/08)
3. 22:20 (C2B) (8/26/08)
4. 22:33 (7/8/08)
5. 22:51 (Dec. 2007)

"Barbara":
1. 5:25/6:04/6:15/7:00/8:07 (C2B) (11/16/09)
2. 5:15/7:40/8:02/6:19/5:26 (heavily modified) (5/26/09)
3. 10:16/5:49/5:18** (3/3/09)

"Chelsea": (Not yet attempted)

"Cindy":
1. 22 rounds + 5 push-ups (C2B) (7/23/08)
2. 17 rounds + 5 pull-ups (With 20-lb vest) (5/15/08)
3. 15 rounds + 4 BW squats (C2B) (11/10/09)
4. 13 rounds + 4 Pull-ups (9/22/09)

"Diane":
1. 7:22 (8/7/08)
2. 15:05 (6/7/08)

"Elizabeth":
1 7:55 (10/30/08)
2 8:52 (6/28/08)
3. 15:47 (11/18/09)

"Fran":
1. 2:54 (9/14/08) VIDEO
2. 3:09 (10/19/08 @ BGDC Challenge in Milpitas)
3. 3:22 (7/2/08)
4. 3:30 (12/4/08)
5. 4:41 (C2B) (7/24/08)
6. 5:30 (5/10/08 @ CF L1 Cert)
7. 5:41 (3/31/08)
8. 6:12 (10/11/09 - first Fran after both surgeries) VIDEO
9. 7:30 (3/15/08)

"Grace":
1. 1:55 (10/19/08 @ BGDC Challenge in Milpitas)
2. 2:07 (9/16/08)
3. 8:17 (5/28/08)

"Helen":
1. 9:04* (11/25/08)
2. 9:34* (8/2/08) (w/NG Pull-ups)
3. 10:35* (32kg Swings, wearing a wt. vest throughout) (11/30/08)
4. 11:10 (C2B) (11/13/09)
5. 8:08**, * (4/15/09)

"Isabel":
1. 3:45 (9/30/08)
2. 3:10** (95#/43kg) (5/9/09)
3. 1:57** (32kg KB snatch) (3/11/09)

"Jackie":
1. 7:03 (8/30/08) (w/NG Pull-ups)
2. 7:50 (8/23/08)
3. 8:30 (6/27/08)
4. 10:01** (3/6/09)

"Karen":
1. 7:41 (8/11/08)
2. 8:11 (10/2/08)
3. 8:20 (10/19/08 @ BGDC Challenge in Milpitas)

"Linda":
1. 22:53 (9/10/08)
2. 30:50 (4/11/08)
3. 21:15 (Power Cleans) (8/23/08)

"Mary":
1. 7 rounds (10/23/08)
2. 5 rounds, untimed. Took ~30 min (7/22/08)

"Nancy":
1. 17:17 (9/3/08)
2. Did 4 rounds, w/65# OHS. FIRST CF WORKOUT EVER (11/25/07)

"Annie":
1. 7:47 (12/15/08)
2. 8:27 (6/27/08)
3. 14:52 (Subbed V-ups for SU) (8/25/08)

"Eva":
1. 42:19* (12/24/08)
2. 46:32* (9/8/08)

"Kelly":
1. 29:36 (2/1/09)
2. 36:17 (8/2/08)

"Lynne":
1. 201 reps total (BW 210lbs) (6/25/08)

"Nicole":
1. 5 rounds, plus 105 m of the 6th. 134 pull-ups, 40-20-20-27-27 (1/30/09)
2. 5 rounds, plus .09 miles of the 6th. 57 Pull-ups,15-12-10-10-10 (9/28/08)

"JT":
1. 35:09 (9/7/08)

"Michael":
1. 21:54 (SLDLs w/ 35# Dumbbells ILO Back Ext.) (10/25/09)
2. 25:55 (all GHD) (7/18/08)
2. 25:57 (all GHD) (2/5/09)
3. 26:19 (10 GHD Sit-ups and 10 GHD Hip Extensions x 5 sets each round) (4/24/09)
4. 30:37 (variations of core flexion/extension) (9/19/08)

"Murph":
1. 43:30 (w/ 20-lb Vest) (6/11/08)
2. 51:55 (w/ 20-lb Vest) (12/2/08)
3. 53:22 (w/ 20-lb Vest) (8/29/08)

"Daniel":
1. 18:46 (9/11/08)

"Josh": (Not yet attempted)

"Jason": (Not yet attempted)

"Badger": (Not yet attempted)

"Joshie":
1. 29:01 (35# DB, 15 L-pull-ups) (11/29/09)
2. 29:26** (2/21/09)

"Nate":
1. 7 rounds* (6/27/08)

"Randy": (Not yet attempted)

"Tommy V":
1. 29:39 (10/23/09)
2. 4 hours (in 2008, took 2 workouts)

"Griff":
1. 14:02 (3/28/09)
2. 11:52 (740m) (8/7/08)
3. 12:49 (740m) (6/9/08)

"Ryan":
1. 38:58 (10/12/08)
2. Did Not Finish (stopped after 14th MU) (10/8/08 @ Rainier CF)

"Erin":
1. 15:53 (10/13/08)

"Mr. Joshua":
1. 28:05 (10/14/08)

"DT":
1. 26:24** (4/14/09)

"Danny":
1. 3 rounds + 30 Box Jumps + 10 Push Presses** (4/16/09)

"Hansen": (Not yet attempted)

"Tyler":
1. 16:20 (Burpee Ring Pull-ups ILO Muscle-ups) (10/17/09)

"The Avalanche":
1. 27:43 (9/2/09)
2. 28:22 (8/4/09)
3. 31:48 (10/27/09)

"Fight Gone Bad":
1. 432 reps (9/27/08 @ Official FGB Fundraiser w/ 8ft Wall Ball tgt.)
2. 366 reps (8/22/08)
3. 358 reps (9/15/08)
4. 332 reps (5/11/08 @ CF cert)
5. 324 reps (8/19/08)
6. 249 reps (9/26/09 @ Official FGB Fundraiser w/ 8ft Wall Ball tgt.)

"30 Muscle-ups for time":
1. 4:43 (2/2/09)
2. 8:40 (9/30/08)
3. 8:40 (12/26/08 @ CF Chula Vista)
4. 21:27 (8/5/08)

"Nasty Girls":
1. 9:24 (12/11/08)
2. 10:11 (9/2/08)

"Filthy Fifty":
1. 28:02 (11/8/09)
2. 26:04 (partial ROM on Box Jumps, KB Swings, and Burpees, see post from 11/8/09) (12/19/08)
3. 28:06 (partial ROM on Box Jumps, KB Swings, and Burpees, see post from 11/8/09) (7/20/08)

"Christine":
1. 9:53 (1/28/09)

"Tabata This": (Not yet attempted)

"Tabata Something Else": (Not yet attempted)

"The Chief" (Post total reps for all 5 cycles):
1. 492 (9/23/08)

"The Mule"
1. 6:14 (C2B) (10/8/08)

C2B - Annotates workout was done with chest-to-bar pull-ups, the 2008 CF Games standard.
* - Annotates workout was done with 75% ROM KB Swings with KB reaching a level to where I can see the horizon under the kettlebell.
** - Annotates workout was done with right arm only, with modifications, due to left shoulder surgery on Feb. 6, 2009.
*** - Annotates workout was done with left arm only, with modifications, due to left shoulder surgery on Jun. 23, 2009.

(Page 34 done being archived)

[Herm Blancaflor]

Before either of my labrum surgeries, these are all on or before Feb 6th, 2009:

Weightlifting/Powerlifts (wt in Kilos)
Snatch: 82.5 @ 91kg BW (11/2/08)
Clean & Jerk: 110 @ 91kg BW (10/24/08)
Clean: 111.3 (10/28/08 @ CF Santa Clara)
Back Squat: 170 (10/29/08)
Front Squat: 130 (6/7/08)
Overhead Squat: 92.5 @ 91kg BW (10/22/08)
Deadlift: 235 @ 92kg BW (10/29/08)
Push Jerk: 100 (10/2/08)
Push Press: 95 (6/7/08)
Shoulder Press 92.5 (8/17/08)
Crossfit Total: 495 (10/29/08)

Gymnastic/Endurance
Pull-ups in a row: 25 (C2B) (7/8/08), 40 (1/30/09)
Handstand Push-ups in a row: 15 (7/13/08)
Double Unders in a row: 71 (1/22/09)
Vertical Leap: 19" (8/22/08)
Max Weighted Pull-up: BW + 138 lbs (7/17/08)
250 m row: 40.2 (7/12/08 @ SJBB Expo booth)
500 m row: 1:24.5 (10/6/08 @ CF HEL in Portland)
1000 m row: 3:13.6 (6/2/08)
2k row: 6:47.1 (7/21/08)
5k row: 18:46.7 (1/30/09)
400 m run: 1:11 (10/28/08)
1 mile run: 6:36 (8/25/08)
2 mile run: 15:14 (9/12/08)
5k (3.1 mile) run: 22:05 (8/14/08)
5 mile run, 48:46 (8/16/08)
10k (6.2 mile) run: 52:10 (1/17/09)

Crossfit.com Benchmark Workouts:

"The Benchmark Girls"

"Angie": 15:40 (11/3/08)
"Cindy": 22 rounds + 5 push-ups (7/23/08)
"Diane": 7:22 (8/7/08)
"Elizabeth": 7:55 (10/30/08)
"Fran": 2:54 (9/14/08)
"Grace": 1:55 (10/19/08 @ BGDC Challenge in Milpitas)
"Helen": 9:04 (11/25/08)
"Isabel": 3:45 (9/30/08)
"Jackie": 7:03 (8/30/08) (w/NG Pull-ups)
"Karen": 7:41 (8/11/08)
"Linda": 22:53 (9/10/08)
"Mary": 7 rounds (10/23/08)
"Nancy": 17:17 (9/3/08)

"The New Girls"
"Annie": 7:47 (12/15/08)
"Eva": 42:19 (12/24/08)
"Kelly": 36:17 (8/2/08)
"Lynne": 201 reps (BW=210lbs) (6/25/08)
"Nicole": 5 rounds, plus 105 m of the 6th. 134 pull-ups, 40-20-20-27-27 (1/30/09)

"Heroes Workouts"
"JT": 35:09 (9/7/08)
"Michael": 25:55 (all GHD) (7/18/08)
"Murph": 43:30 (w/ 20-lb Vest) (6/11/08)
"Daniel": 18:46 (9/11/08)
"Nate": 7 rounds (6/27/08)
"Tommy V": 4 hours (took 2 workouts) (18:30 after 21 thrusters and 12 rope climbs)
"Griff": 11:52 (740m course ILO 800m) (8/7/08)
"Ryan": 38:58 (10/12/08)
"Erin": 15:53 (10/13/08)
"Mr. Joshua": 28:05 (10/14/08)

Other important Benchmark Workouts:

"Fight Gone Bad": 432 reps (9/27/08 @ Official FGB Fundraiser w/ 8ft Wall Ball tgt.)
"30 Muscle-ups for time": 4:43 (2/2/09)
"Nasty Girls" 9:24 (12/11/08)
"Filthy Fifty": 26:04 (12/19/08)
"Christine": 9:53 (1/28/09)
"DL/Burpee" WOD from CF Games 2008: 4:17 (7/16/08)
"Heavy Grace" from CF Games 2008: 5:23 (8/08)
"The Chief": 492 reps (9/23/08)
"The Mule": 6:14 (10/8/08)

[Herm Blancaflor]

as Rx'ed, with kipping pullups and a strap on the left (tendonitis)

7:30

[Herm Blancaflor]

Feeling achy and sore in most of my upper body, lower back is tight.

Working on holding the bottom position, and stretching out the shoulders.

PVC/5 x 3 sets
4 kg bar/5
7 kg bar/5
15 kg bar/5
20 kg bar/5
25/5
30/5
35/5
40/3
45/3
50/2 x 3

Wobbly under the last rep of each set. Finished with 2 sets with the 20 kg bar with a closer grip (index finger on bar ring) to work on flexibility.

[Herm Blancaflor]

Decided to run since I had 15 minutes before my next client

Treadmill: 1 mile run in 8:03

[Herm Blancaflor]

Later in the PM:

40 kg Clean & Jerks (technique) ~35-40 reps total

Not much of a workout, but just by concentrating on technique, I was sweating like a pig.

[Herm Blancaflor]

Working on ducking under the bar and correct bar positioning. I suck terribly at snatches.

20/25/30/35/40 kg, mostly doubles and singles. Ended up doing about 8 reps with 40 kg. This is the most I've ever used correctly (or at least halfway correctly) in the full snatch. I'm sure it was still in need of improvement.

Of the 8, 3 felt good, 2 sucked but still went up, and 3 bombed out. I missed all of them forward, none of them went behind me.

Snatch grip high pulls, with straps, 70 kg, 3 sets of 4, generating as much speed in the 2nd pull as possible.

(Still quite sore in the delts from OHS's done 2 days ago!)

[Herm Blancaflor]

5 rounds:
200 Jump Rope
25 BW Squats
25 KB Swings (16 kg)
25 Push-ups (Subbed for Pull-ups)
25 Sit-ups

Time: 33:33

Tried to do it as Rx'ed, but felt some bad stuff happening in my forearm during the kipping pull-ups. The pushups were easy, maybe I should have done burpees instead...

[Herm Blancaflor]

All singles, weight in kilos

40 x 7 singles
50 x 6 singles
60 x 5 singles
70 x 4 singles
80 x 2 singles (PR)

Wrists and elbows are a bit tender afterwards. 80 kg felt a bit light, although it was not too pretty.

[Herm Blancaflor]

40/3 x 4 sets
45/2 x 2
50/1
52.5/1
55/1
57.5/1 (missed 1st attempt, made 2nd) (PR)

Good workout. Tons of improvement from last snatch workout. The movement is becoming much more natural.

Key points to work on:

bar close on the duck under
catch bar further back

Thought I wasn't going to have enough energy earlier on in the day, but glad I decided to work out. Stiff from the C&J's yesterday. Most likely tomorrow will be a rest/active recovery, light crossfit day.