Obs! Totalt utdaterad då jag använder Athlete Tracker numer

Atletprofil

Namn: Marcus Herou
Ålder: 33 år
Längd: 179,5 cm
Vikt: 86 feb 2011, 88kg jan 2011, 89kg nov 2010, 87,5kg sep 2010, 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: 615 oct 2010, 590 feb 2010 (Clean 110, DL 200, Squat 145, BenchPress 140, )

Linda: 20:42 aug 2010, 20:56min as rxd! april 2010, 17:55min(power cleans jan 2010), 28:25 min (power cleans juli 2009), 52min dec 2008

Fran: 3:24 sep 2010, 3:38 aug 2010, 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: 221 dec 2010, 215(nov 2009), 179 (sep 2009), 176 (aug 2009) , 171 (juli 2009)

Super Heavy Fran: 13:20 (jan 2010)

Heavy Fran: 7:35 dec 2010, 8:35 juli 2010, 12:01min (oct 2009), 18:11 min (juli 2009)

Fight Gone Bad: 337 mar 2010, 327 (juni 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: 3:38 nov 2010, 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: 6:25jan 2011, 6:37 sep 2010, 7:13 jul 2010, 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: 10:26 aug 2010, 10:11:33 juni 2010

DT: 8:18 aug 2010, 11:53(jan 2010), 14:45 (dec 2009), 21:40(nov 2009)

JT: 7:10 sep 2010, 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: 11:20 sep 2010, 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: 29:32 sep 2010, 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 + 4 HSPU oct 2010, 16 + 1MU aug 2010

Paul: 25:08 aug 2010

Johnson: 4 varv + 2MU oct 2010

Brenton: 6:33 feb 2011

Amanda: 7:54 feb 2011

Ryan: 18:13 oct 2010

The Bear: 60kg, 70 kg en drop (jan 2010).

Styrkelyft

Deadlift 1RM: 215 dec 2010, 207.5kg oct 2010, 205kg juli 2010, 200kg 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)

Squat: 157.5 oct 2010, 155kg oct 2010, 150kg jun 2010, 145kg dec 2009, 140kg(nov 2009), 122.5kg (sep 2009), 120kg (maj 2009).

Squat 3RM: 140kg nov 2010, 120kg (jan 2010, oct 2009)

Squat 5RM: 125kg jul 2010, 120kg (jan 2010, oct 2009)

Front-Squat: 126kg dec 2010, 121kg juli 2010, 112,5kg juli 2010, 110 feb 2010, 102,5 (dec 2009), 100kg (sep 2009)

Front-Squat 3M: 112.5 nov 2010, 110 oct 2010

Bänkpress 1RM: 145 feb 2010, 135kg (nov 2008), 130 kg (juni 2009 & dec 2009)

Bänkpress 3RM: 4x130kg (feb 2010& feb 2009).

Bänkpress 5RM: 5×125 feb2010, 6×120 (jan 2010)

Bänkpress BW (87.5kg): 26 (Feb 2010), 20st

Smal bänkpress 1RM: 115kg mar 2010

Tyngdlyftning

Split jerk: 130 dec 2010, 125 nov 2010, 117.5 oct 2010, 115kg juli 2010, 107,5kg apr 2010

PushJerk 1RM: 110 okt 2010

PushJerk 3RM: 3×85 feb 2010, 4x80kg (sep 2009)

PushPress 1RM: 110 okt 2010, 105kg apr 2010, 85kg (sep 2009)

PushPress 3RM: 95kg apr 2010, 85kg (sep 2009)

Hang (Anyhow) Snatch: 80kg dec 2010

Power snatch: 80kg sep 2010, 77.5kg jun 2010, 75 apr 2010, 70 feb 2010 (hang), 65 feb 2010, 60kg(jan 2010), 55 (jan 2010)

Squat Snatch: 87,5 jan 2011, 85 dec 2010, 80 oct 2010, 77,5kg sep 2010, 75kg sep 2010, 70kg aug 2010, 50kg (dec 2009)

Clean&Jerk: 115 dec 2010, 112.5 oct 2010, 110kg jun 2010, 107,5kg maj 2010, 85kg jan 2010, 80kg (aug 2009)

OHS 1RM: 107.5 feb 2011, 105kg dec 2010, 100kg oct 2010, 95kg aug 2010, 90kg juni 2010, 80kg apr 2010, 72.5(feb 2010), 60kg(jan 2010), 50kg (dec 2009), 40kg (nov 2009)

OHS 3RM: 90kg nov 2010, 75kg, apr 2010, 70kg mar 2010, 60kg(jan 2010)

OHS 5RM: 90kg nov 2010, 65kg apr 2010, 60kg(jan 2010)

OHS 15RM: 60kg(jan 2010)

Thruster: 100kg juli 2010, 90kg (jan 2010), 85kg (sep 2009)

Squat Clean: 117,5 dec 2010, 112.5 nov 2010, 110 nov 2010, 105 sep 2010, 100 jun 2010

Power Clean 1RM: 120 jan 2011, 117.5 sep 2010, 112.5kg juli 2010, 110kg feb 2010, 100kg (jan 2010), 90kg maj 2009

Power Clean 3RM: 3x80kg (sep 2009)

Hang Clean 1RM: 105 feb 2010, 95 (jan 2010)

Hang Clean 3RM: 90 (jan 2010)

Övrigt

Strikta PU: 17 (jan 2010)

CTB PU: 22 oct 2010, 15 mar 2010

Kipping Pull-ups: 39 dec 2010, 37(dec 2009), 34 (nov 2009), 31 (maj 2009)

WPU 1RM: 60kg jan 2011, 47,5kg sep 2010, 45kg (sep 2009)

WPU 2RM: 50kg  feb 2011

WPU 3RM: 40kg jan 2011, 32kg (sep 2009), 30kg (sep 2009)

WPU 5RM: 30kg feb 2011

5km löpning: 21:30 jul 2010, 23:38 min aug 2009

800m löpning: 2:35 jul 2010, 2:45min apr 2010, 2:47 min

400m löpning: 1:05min (nov 2009), 1:05min(oct 2009)

2000m rodd: 7:01 (jan 2010)

1000m rodd: 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)

Ring dips: 30 sep 2010

HSPU: 26 feb 2010, 21(dec 2009), 14(nov 2009), 13(oct 2009), 7 (oct 2009)

1RM HSPU: 30cm aug 2010, 26cm aug 2010

50 Burpees: 2:10 jan 2011, 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: 121 aug 2010, 97 juni 2010, 50 mar 2010, 37 feb 2010, 3jan 2010

Ring MU: 10 nov 2010, 8 april 2010, 7 april 2010, 3 march 2010, 1 november 2009

TTB: 20 feb 2011