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.

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