Atletprofil
Namn: Marcus Herou
Ålder: 32 år
Längd: 179,5 cmb
Vikt: 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)
Linda: 17:55min(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: 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: 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: 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: 8:13 min (aug 2009)
Grace: 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: 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: 16:50min (40kg, oct 2009)
DT: 11:53(jan 2010), 14:45 (dec 2009), 21:40(nov 2009)
JT: 10:37 feb 2010, 12:11 (sub dips nov 2009)
Josh: 9:37(dec 2009), 9:41 (jan 2010 efter Helen)
Annie: 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)c
I am CrossFit: 9:14min(dec 2009), 11:49min (oct 2009, riktiga frivändningar)
CF 300: 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)
Half Brutus: 19:50min (jan 2010)
The Bear: 60kg, 70 kg en drop (jan 2010).
Mr Clean: 42reps
Bastarder som måste utföras:
Full Grace (Grace with Squat Clean)
Heavy Frannie (Heavy Fran with Squat clean+Thruster)
Övrigt
Deadlift 1RM: 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: 80kg(jan 2010), 70kg( nov 2009), 65kg (aug 2009)
Press 5RM: 60kg (jan 2010)
Squat: 145kg deb 2010, 140kg(nov 2009), 122.5kg (sep 2009), 120kg (maj 2009).
Squat 5RM: 120kg (jan 2010, oct 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: 4×130kg (feb 2010& feb 2009).
Bänkpress 5RM: 5×125 feb2010, 6×120 (jan 2010)
Smal bänkpress 1RM: 115kg mar 2010
Front-Squat: 110 feb 2010, 102,5 (dec 2009), 100kg (sep 2009)
Power snatch: 70 feb 2010 (hang), 65 feb 2010, 60kg(jan 2010), 55 (jan 2010)
Snatch: 50kg (dec 2009)
Clean&Jerk: 85kg jan 2010, 80kg (aug 2009)
OHS 1RM: 72.5(feb 2010), 60kg(jan 2010), 50kg (dec 2009), 40kg (nov 2009)
OHS 3RM: 60kg(jan 2010)
OHS 5RM: 60kg(jan 2010)
OHS 15RM: 60kg(jan 2010)
PushJerk 3RM: 3×85 feb 2010, 4×80kg (sep 2009)
PushPress 3RM: 85kg (sep 2009)
Thruster: 90kg (jan 2010), 85kg (sep 2009)
Clean 1RM: 110kg feb 2010, 100kg (jan 2010), 90kg maj 2009
Clean 3RM: 3×80kg (sep 2009)
Hang Clean 1RM: 105, feb 2010, 95 (jan 2010)
Hang Clean 3RM: 90 (jan 2010)
Strikta PU: 17(jan 2010)
Kipping Pull-ups: 37(dec 2009), 34 (nov 2009), 31 (maj 2009)
WPU: 45kg (sep 2009)
WPU 3RM: 3×32kg (sep 2009), 3×30kg (sep 2009)
5km löpning: 23:38 min
800m löpning: 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)
Dips: 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: 50 mar 2010, 37 feb 2010, 3jan 2010
50 DU: 40s mar 2010, 41s feb2010, 44s jan 2010
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