Atletprofil
Namn: Marcus Herou
Ålder: 32 år
Längd: 179,5 cm
Vikt: 88kg juli 2010, 86,2kg 17 april 2010, 86,5kg 1 april 2010, 87kg (22 feb 2010), 88,5kg(14 jan 2010), 89 kg (30 sep 2009), 92kg (jan 2009)
Började med CrossFit:
Sommaren 2005 lite smått(1 ggr/vecka), sommaren 2006 tog det fart(1-3ggr/vecka), och tokseriöst VT 2009 (4-6ggr/vecka)
Benchmark workouts
CrossFit Total: 402.5 nov 2009 (DL 192.5, Squat 140, Press 70)
CrossFit Football Total: 590 feb 2010 (Clean 110, DL 200, Squat 145, BenchPress 140, )
Linda: 20:56min as rxd! april 2010, 17:55min(power cleans jan 2010), 28:25 min (power cleans juli 2009), 52min dec 2008
Fran: 3:38min (nov 2009), 4:50min(sep 2009), 5:11 min (maj 2009), 5:22 (sep 2009)
Angie: 13:46 aug 2010, 15:45 (jan 2010), 21:05min(nov 2009), 23:20 min (jan 2009), 35 min (2005)
Cindy: 25(dec 2009), 22 rundor (juli 2009)
Kelly: 19:46 apr 2010, 29:52 min (juli 2009)
Lynne: 215(nov 2009), 179 (sep 2009), 176 (aug 2009) , 171 (juli 2009)
Super Heavy Fran: 13:20 (jan 2010)
Heavy Fran: 8:35 juli 2010, 12:01min (oct 2009), 18:11 min (juli 2009)
Fight Gone Bad: 327 (juni 2009), 298 (nov 2009)
Karen: 5:56 min (5kg boll, aug 2009)
Jackie: 7:23 jul 2010, 8:13 min (aug 2009)
Grace: 1:53 aug 2010, 2:11min (feb 2010), 3:06 min(nov 2009), 2:38 min (sub 55kg aug 2009)
Barbara: 33:40 min(sep 2009)
Diane: 4:24min mar 2010, 4:43min(dec 2009), 5:39min (oct 2009), 5:53 (sep 2009)
Helen: 8:28 maj 2010, 9:01 feb 2010, 9:04 (jan 2010), 11:30 (dec 2009), 11:51min (sep 2009)
Elizabeth: 7:13min mar 2010, 10:14min (ring dips nov 2009), 12min (16kg dips oct 2009), 14:17min (16 kg dips sep 2009)
Nancy: 12:48 juli 2010, 13:20 juni 1010, 16:50min (40kg, oct 2009)
Tonya: 11:33 juni 2010
DT: 8:18 aug 2010, 11:53(jan 2010), 14:45 (dec 2009), 21:40(nov 2009)
JT: 8:13 aug 2010, 8:56 maj 2010,10:37 feb 2010, 12:11 (sub dips nov 2009)
Josh: 6:09 aug 2010, 9:37(dec 2009), 9:41 (jan 2010 efter Helen)
Annie: 5:02 aug 2010, 5:49 maj 2010, 6:13 feb2010, 7:16jan 2010, 7:51min (jan 2010), 8:15min(jan 2010), 10:38min(dec 2009), 9:40min (sub hopp oct 2009)
Erin: 14:20min (jan 2010)
I am CrossFit: 9:14min(dec 2009), 11:49min (oct 2009, riktiga frivändningar)
CF 300: Film: 12:12min april 2010, 15:22(dec 2009), 15:50 (jun 2009 sub 40cm box)
Quarter Gone Bad: 99 mar 2010, 93 (dec 2009)
Fight Gone Bad: 337 mar 2010, 327 jun 2009
The Chief: 28 (jan 2010)
Dandy: 26:30min (dec 2010)
Isabel: 2:30 aug 2010, 2:54min april 2010
Seven: 30:36 juni 2010
Randy: 4:38 juni 2010, 5:10 maj 2010
Nutts: 16:26 juni 2010
Roy: 15:30 aug 2010
Filthy Fifty: 20:35 aug 2010, 24:45 mars 2010
Nate: 16 + 1MU aug 2010
Paul: 25:08 aug 2010
The Bear: 60kg, 70 kg en drop (jan 2010).
Mr Clean: 42reps
Övrigt
Deadlift 1RM: 205kg juli 2010, 200kg utan bälte sectionals 2010, 200kg feb 2010, 192.5 (nov 2009), 180kg (sep 2009), 170kg (sep 2009), 160kg (maj 2009)
Deadlift 3RM: 170kg feb 2010, 150 (jan 2010)
Deadlift 5RM: 170kg feb 2010, 150 (dec 2009)
Press 1RM: 82.5kg (aug 2010), 80kg(jan 2010), 70kg( nov 2009), 65kg (aug 2009)
Press 5RM: 60kg (jan & jul 2010)
Split jerk: 115kg juli 2010, 107,5kg apr 2010
PushJerk 3RM: 3×85 feb 2010, 4x80kg (sep 2009)
PushPress 1RM: 105kg apr 2010, 85kg (sep 2009)
PushPress 3RM: 95kg apr 2010, 85kg (sep 2009)
Squat: 150kg jun 2010, 145kg dec 2010, 140kg(nov 2009), 122.5kg (sep 2009), 120kg (maj 2009).
Squat 5RM: 125kg jul 2010, 120kg (jan 2010, oct 2009)
Front-Squat: 121kg juli 2010, 112,5kg juli 2010, 110 feb 2010, 102,5 (dec 2009), 100kg (sep 2009)
Bänkpress 1RM: 145 feb 2010, 135kg (nov 2008), 130 kg (juni 2009 & dec 2009)
Bänkpress BW (87.5kg): 26 (Feb 2010), 20st
Bänkpress 3RM: 4x130kg (feb 2010& feb 2009).
Bänkpress 5RM: 5×125 feb2010, 6×120 (jan 2010)
Smal bänkpress 1RM: 115kg mar 2010
Power snatch: 75 apr 2010, 70 feb 2010 (hang), 65 feb 2010, 60kg(jan 2010), 55 (jan 2010)
Squat Snatch: 50kg (dec 2009)
Clean&Jerk: 107,5kg maj 2010, 85kg jan 2010, 80kg (aug 2009)
OHS 1RM: 95kg aug 2010, 90kg juni 2010, 80kg apr 2010, 72.5(feb 2010), 60kg(jan 2010), 50kg (dec 2009), 40kg (nov 2009)
OHS 3RM: 75kg, apr 2010, 70kg mar 2010, 60kg(jan 2010)
OHS 5RM: 65kg apr 2010, 60kg(jan 2010)
OHS 15RM: 60kg(jan 2010)
Thruster: 100kg juli 2010, 90kg (jan 2010), 85kg (sep 2009)
Squat Clean: 107.5 Apr 2010
Clean 1RM: 112.5kg juli 2010, 110kg feb 2010, 100kg (jan 2010), 90kg maj 2009
Clean 3RM: 3x80kg (sep 2009)
Hang Clean 1RM: 105, feb 2010, 95 (jan 2010)
Hang Clean 3RM: 90 (jan 2010)
Strikta PU: 17(jan 2010)
CTB PU: 15 mar 2010
Kipping Pull-ups: 37(dec 2009), 34 (nov 2009), 31 (maj 2009)
WPU: 45kg (sep 2009)
WPU 3RM: 3x32kg (sep 2009), 3x30kg (sep 2009)
5km löpning: 23:38 min aug 2009
800m löpning: 2:45min apr 2010, 2:47 min
400m löpning: 1:05min (nov 2009), 1:05min(oct 2009)
2000mrodd: 7:01 (jan 2010)
1000mrodd: 3:30 (jan 2010)
500m rodd: 1:27 mar 2010, 1:28(feb 2010), 1:35 (sep 2009)
100m rodd: 15.6s mar 2010, 16.2s mar 2010
1 min rodd: 363(jan 2010), 358(nov 2009), 356m(oct 2009), 336m (sep 2009)
1min burpees: 28 apr 2010
Dips: 44 juni 2010, 41 (oct 2009)
HSPU: 26(feb 2010), 21(dec 2009), 14(nov 2009), 13(oct 2009), 7 (oct 2009)
50 Burpees: 2:30 (nov 2009), 2:40 (aug 2009)
Pushups: 60 (dec 2009)
20 st BurpeeThruster 60kg (5:30)
Tabata Burpees: 62 (jan 2010)
Obrutna DU: 97 juni 2010, 50 mar 2010, 37 feb 2010, 3jan 2010
50 DU: 40s mar 2010, 41s feb2010, 44s jan 2010
100DU: 1:05min juni 2010
Ring MU: 8 april 2010, 7 april 2010, 3 march 2010, 1 november 2009
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