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Beyond The Whiteboard Athlete Report

Jan 01, 2009 - May 03, 2016

The report is a combination of workout results, lifestyle questions and weigh ins. The aim is to provide an overview of an athlete's fitness growth, potential and possible weaknesses.

How Viliami Felt Current Change
Good 100%
+0%
Bad 0%
+0%
Weigh Ins Current Change
Weight 176 lbs +6.5 lbs
Abdomen NA NA
Body Fat Percentage NA NA
Lean Mass NA NA
Performance Current Change
Personal Records 94
0
Pukies 1
0
Fish Oil (Grams of EPA/DHA) Current Change
None 100%
+0%
Less Than 4 0%
+0%
4-7 0%
+0%
More Than 7 0%
+0%
Benchmarks - 177 Date
Fight Gone Bad - 320 reps | Rx'd 24 reps 2009-01-02
Karen - 7 mins 29 secs | Rx'd 2009-01-08
Elizabeth - 13 mins 40 secs | Rx'd 2009-01-12
Angie - 20 mins 33 secs | Rx'd 2 mins 20 secs 2009-02-07
Murph - 41 mins 43 secs | Rx'd 2009-02-14
Lifting: Shoulder Press, Push Press and Push Jerks - 7645 lbs | 130 lbs, 140 lbs, 145 lbs, 150 lbs, 155 lbs, 155 lbs, 160 lbs, 165 lbs, 170 lbs, 175 lbs, 175 lbs, 175 lbs, 180 lbs, 180 lbs, and 180 lbs | Rx'd 2009-03-16
Badger - 34 mins 7 secs | Not Rx'd 2009-03-17
Mary - 11.0 rounds | Rx'd 2009-03-17
Diane - 7 mins 29 secs | Rx'd 2 mins 26 secs 2009-03-17
Annie - 8 mins 37 secs | Rx'd 2009-03-20
Nasty Girls - 14 mins 28 secs | Rx'd 2009-03-23
Nicole - 6.0 rounds | 125 reps | 30, 20, 16, 21, 20, and 18 reps | Rx'd 13 reps 2009-03-24
Karen - 6 mins 47 secs | Rx'd 42 secs 2009-03-24
J.T. - 15 mins 18 secs | Rx'd 2 mins 8 secs 2009-03-25
Fight Gone Bad - 353 reps | Rx'd 33 reps 2009-03-27
Shoulder Press 5-5-5 - 910 lbs | 130 lbs and 130 lbs (2) | Not Rx'd 2009-05-12
Fran - 2 mins 59 secs | Rx'd 2009-05-12
Grace - 6 mins 30 secs | Rx'd 2009-05-13
Fight Gone Bad - 359 reps | 141, 111, and 117 reps | Rx'd 6 reps 2009-05-13
Tabata Something Else - 44 reps | Rx'd 2009-05-13
J.T. - 12 mins 17 secs | Rx'd 3 mins 1 sec 2009-05-18
J.T. - 15 mins 42 secs | Rx'd 3 mins 25 secs 2009-05-26
Fran - 3 mins 16 secs | Rx'd 17 secs 2009-06-29
Kelly - 23 mins 28 secs | Rx'd 2 mins 19 secs 2009-06-30
Deadlift 3-3-3-3-3 - 4050 lbs | 150 lbs, 180 lbs, 210 lbs, 240 lbs, 270 lbs, and 300 lbs (3) | Rx'd 2009-07-14
J.T. - 13 mins 4 secs | Rx'd 2 mins 38 secs 2009-07-23
Elizabeth - 9 mins 3 secs | Rx'd 4 mins 37 secs 2009-07-29
Annie - 8 mins 12 secs | Rx'd 25 secs 2009-07-30
Fight Gone Bad - 354 reps | 145, 106, and 103 reps | Rx'd -5 reps 2009-08-06
Barbara - 29 mins 16 secs | Not Rx'd 2009-08-24
Ryan - 23 mins 58 secs | Not Rx'd 2009-08-24
Angie - 18 mins 16 secs | Rx'd 2 mins 17 secs 2009-09-01
Annie - 8 mins 55 secs | Rx'd 43 secs 2009-09-06
Murph - 36 mins 4 secs | Rx'd 5 mins 39 secs 2009-09-07
Lynne - 163 reps | 13/32, 9/25, 8/22, 7/21, and 5/21 | Rx'd 2009-09-14
Annie - 7 mins 2 secs | Rx'd 1 min 53 secs 2009-09-16
Nate - 16.667 rounds | Rx'd 2009-09-18
Filthy Fifty - 27 mins 40 secs | Rx'd 2009-09-26
Snatch 1-1-1-1-1-1-1 - 900 lbs | 75 lbs, 95 lbs, 115 lbs, 135 lbs, 155 lbs, 160 lbs, and 165 lbs | Rx'd 2009-10-01
CrossFit Total - 780 lbs | Rx'd 45 lbs 2009-10-01
Helen - 8 mins 58 secs | Rx'd 2009-10-02
Fran - 2 mins 56 secs | Rx'd 20 secs 2009-10-05
Eva - 41 mins 30 secs | Rx'd 2009-10-07
Elizabeth - 8 mins 37 secs | Rx'd 26 secs 2009-10-12
Deadlift 3-3-3-3-3 - 4395 lbs | 255 lbs, 280 lbs, 305 lbs, 310 lbs, and 315 lbs | Rx'd 345 lbs 2009-10-15
Pull Up (Weighted) 1-1-1-1-1-1-1 - 513 lbs | 45 lbs (1), 55 lbs (1), 70 lbs (1), 80 lbs (1), 85 lbs (1), 88 lbs (1), and 90 lbs (1) | Not Rx'd 2009-10-19
Tabata Something Else - 390 reps | Rx'd 346 reps 2009-10-20
Angie - 20 mins 5 secs | Rx'd 1 min 49 secs 2009-10-31
Nancy - 13 mins 47 secs | Rx'd 46 secs 2009-11-24
J.T. - 13 mins 28 secs | Rx'd 24 secs 2009-12-11
Randy - 5 mins 13 secs | Rx'd 2009-12-15
Kelly - 25 mins 36 secs | Rx'd 2 mins 8 secs 2009-12-27
Back Squat 3-3-3-3-3 - 3885 lbs | 245 lbs, 255 lbs, 260 lbs, 265 lbs, and 270 lbs | Rx'd 2010-01-08
Ryan - 24 mins 21 secs | Rx'd 23 secs | Rx'd 2010-01-11
Diane - 5 mins 22 secs | Rx'd 2 mins 7 secs 2010-01-12
Fight Gone Bad - 358 reps | Rx'd 4 reps 2010-01-14
Back Squat 3-3-3-3-3 - 3900 lbs | 250 lbs, 255 lbs, 260 lbs, 265 lbs, and 270 lbs | Rx'd 15 lbs 2010-01-18
Mary - 12.4 rounds | Rx'd 1.4 rounds 2010-01-21
Annie - 7 mins 51 secs | Rx'd 49 secs 2010-01-22
Annie - 6 mins 33 secs | Rx'd 1 min 18 secs 2010-02-09
Karen - 6 mins 31 secs | Rx'd 16 secs 2010-02-09
Nate - 12.167 rounds | Rx'd -4.5 rounds 2010-02-13
CrossFit Total - 825 lbs | Rx'd 45 lbs 2010-02-25
Fight Gone Bad - 357 reps | Rx'd -1 reps 2010-03-26
J.T. - 13 mins 49 secs | Rx'd 21 secs 2010-04-17
Back Squat 5-5-5-5-5 - 1375 lbs | 275 lbs | Rx'd 2010-05-24
Bench Press 5-5-5 - 2400 lbs | 160 lbs, 160 lbs, and 160 lbs | Rx'd 2010-05-27
Power Clean 3-3-3-3-3 - 2625 lbs | 175 lbs, 175 lbs, 175 lbs, 175 lbs, and 175 lbs | Rx'd 2010-05-28
Back Squat 5-5-5 - 4125 lbs | 275 lbs, 275 lbs, and 275 lbs | Rx'd 2010-06-03
Bench Press 5-5-5 - 2475 lbs | 165 lbs, 165 lbs, and 165 lbs | Rx'd 75 lbs 2010-06-03
Power Clean 3-3-3-3-3 - 2760 lbs | 175 lbs, 185 lbs, 185 lbs, 185 lbs, and 190 lbs | Rx'd 135 lbs 2010-06-04
Bench Press 5-5-5 - 2550 lbs | 170 lbs, 170 lbs, and 170 lbs | Rx'd 75 lbs 2010-06-10
Power Clean 3-3-3-3-3 - 2880 lbs | 185 lbs, 190 lbs, 195 lbs, 195 lbs, and 195 lbs | Rx'd 120 lbs 2010-06-11
Bench Press 5-5-5 - 2625 lbs | 175 lbs, 175 lbs, and 175 lbs | Rx'd 75 lbs 2010-06-17
Quarter Gone Bad - 92 reps | 18, 18, 18, 17, and 21 reps | Not Rx'd 2010-06-18
Diane - 5 mins 54 secs | Rx'd 32 secs 2010-06-28
Fight Gone Bad - 353 reps | Rx'd -4 reps 2010-06-29
Power Clean 3-3-3-3-3 - 3165 lbs | 195 lbs, 205 lbs, 215 lbs, 220 lbs, and 220 lbs | Rx'd 285 lbs 2010-07-27
Bench Press 5-5-5 - 3075 lbs | 205 lbs, 205 lbs, and 205 lbs | Rx'd 450 lbs 2010-07-29
Fran - 2 mins 40 secs | Rx'd 16 secs 2010-08-04
Bench Press 5-5-5 - 3150 lbs | 210 lbs, 210 lbs, and 210 lbs | Rx'd 75 lbs 2010-08-05
Back Squat 5-5-5 - 4125 lbs | 275 lbs, 275 lbs, and 275 lbs | Rx'd 0 lbs 2010-08-05
Power Clean 3-3-3-3-3 - 2805 lbs | 185 lbs, 185 lbs, 195 lbs, 185 lbs, and 185 lbs | Not Rx'd -360 lbs | Not Rx'd 2010-08-06
Annie - 6 mins 42 secs | Rx'd 9 secs 2010-08-16
Back Squat 5-5-5 - 4200 lbs | 280 lbs, 280 lbs, and 280 lbs | Rx'd 75 lbs 2010-08-16
Bench Press 5-5-5 - 3225 lbs | 215 lbs, 215 lbs, and 215 lbs | Rx'd 75 lbs 2010-08-19
Power Clean 3-3-3-3-3 - 2925 lbs | 195 lbs, 195 lbs, 195 lbs, 195 lbs, and 195 lbs | Rx'd 120 lbs | Rx'd 2010-08-20
Bench Press 5-5-5 - 3300 lbs | 220 lbs, 220 lbs, and 220 lbs | Rx'd 75 lbs 2010-08-26
Back Squat 5-5-5 - 4275 lbs | 285 lbs, 285 lbs, and 285 lbs | Rx'd 75 lbs 2010-09-02
Bench Press 5-5-5 - 3375 lbs | 225 lbs, 225 lbs, and 225 lbs | Rx'd 75 lbs 2010-09-02
Power Clean 3-3-3-3-3 - 3135 lbs | 195 lbs, 205 lbs, 215 lbs, 215 lbs, and 215 lbs | Rx'd 210 lbs 2010-09-03
Bench Press 5-5-5 - 3450 lbs | 230 lbs, 230 lbs, and 230 lbs | Rx'd 75 lbs 2010-09-21
Fight Gone Bad - 354 reps | 133, 109, and 112 reps | Rx'd 1 reps 2010-09-25
Power Clean 3-3-3-3-3 - 3195 lbs | 200 lbs, 210 lbs, 215 lbs, 220 lbs, and 220 lbs | Rx'd 60 lbs 2010-10-08
Back Squat 5-5-5 - 4350 lbs | 290 lbs, 290 lbs, and 290 lbs | Rx'd 75 lbs 2010-10-11
Grace - 3 mins 9 secs | Rx'd 3 mins 21 secs 2010-10-16
Back Squat 5-5-5 - 4425 lbs | 295 lbs, 295 lbs, and 295 lbs | Rx'd 75 lbs 2010-10-18
Bench Press 5-5-5 - 2750 lbs | 235 lbs, 225 lbs, and 225 lbs (2) | Not Rx'd -700 lbs | Not Rx'd 2010-10-28
Barbara - 31 mins 20 secs | (3 mins 13 secs), (3 mins 27 secs), (4 mins 24 secs), (4 mins 1 sec), and (4 mins 15 secs) | Rx'd 2 mins 4 secs | Rx'd 2010-11-03
Lifting: Overhead Squats, Front Squats and Back Squats - 3030 lbs | 185 lbs, 205 lbs, 225 lbs, 235 lbs, 245 lbs, 245 lbs, 255 lbs, 265 lbs, 265 lbs, 285 lbs, 305 lbs, and 315 lbs | Rx'd 2010-11-10
The Chief - 406 reps | 92, 80, 72, 72, and 90 reps | Rx'd 2010-12-02
Filthy Fifty - 22 mins 45 secs | Rx'd 4 mins 55 secs 2010-12-10
Back Squat 5-5-5 - 3525 lbs | 235 lbs, 235 lbs, and 235 lbs | Rx'd -900 lbs 2010-12-13
Shoulder Press 5-5-5 - 2170 lbs | 125 lbs, 135 lbs, and 145 lbs (6) | Rx'd 1260 lbs | Rx'd 2011-01-03
Bench Press 5-5-5 - 3790 lbs | 180 lbs, 200 lbs, and 210 lbs (9) | Rx'd 1040 lbs | Rx'd 2011-01-06
Back Squat 5-5-5 - 3275 lbs | 205 lbs, 220 lbs, and 230 lbs | Rx'd -250 lbs 2011-01-07
Shoulder Press 5-5-5 - 1475 lbs | 90 lbs, 100 lbs, and 105 lbs | Rx'd -695 lbs 2011-01-24
Bench Press 5-5-5 - 1875 lbs | 100 lbs, 125 lbs, and 150 lbs | Rx'd -1915 lbs 2011-01-27
Shoulder Press 5-5-5 - 2575 lbs | 120 lbs, 125 lbs, and 135 lbs (10) | Rx'd 1100 lbs 2011-01-31
Bench Press 5-5-5 - 4745 lbs | 190 lbs, 200 lbs, and 215 lbs (13) | Rx'd 2870 lbs 2011-02-03
Back Squat 5-5-5 - 6495 lbs | 210 lbs, 225 lbs, and 240 lbs (18) | Rx'd 3220 lbs 2011-02-04
Tabata Something Else - 397 reps | Rx'd 7 reps 2011-02-04
J.T. - 12 mins 54 secs | Rx'd 55 secs 2011-02-14
Nasty Girls - 12 mins 38 secs | Rx'd 1 min 50 secs 2011-02-18
Fran - 2 mins 51 secs | Rx'd 11 secs 2011-02-19
Shoulder Press 5-5-5 - 1200 lbs | 65 lbs, 80 lbs, and 95 lbs | Rx'd -1375 lbs 2011-02-21
J.T. - 9 mins 26 secs | Rx'd 3 mins 28 secs 2011-02-21
Fight Gone Bad - 363 reps | 143, 103, and 117 reps | Rx'd 9 reps 2011-02-24
Bench Press 5-5-5 - 1875 lbs | 100 lbs, 125 lbs, and 150 lbs | Rx'd -2870 lbs 2011-02-25
Shoulder Press 5-5-5 - 2370 lbs | 120 lbs, 130 lbs, and 140 lbs (8) | Rx'd 1170 lbs 2011-02-28
Annie - 6 mins 29 secs | Rx'd 13 secs 2011-02-28
Bench Press 5-5-5 - 4200 lbs | 195 lbs, 205 lbs, and 220 lbs (10) | Rx'd 2325 lbs 2011-03-03
Back Squat 5-5-5 - 6405 lbs | 225 lbs, 240 lbs, and 255 lbs (16) | Rx'd -90 lbs 2011-03-04
Elizabeth - 7 mins 17 secs | Rx'd 1 min 20 secs 2011-03-05
Power Clean 3-3-3-3-3 - 2715 lbs | 135 lbs, 155 lbs, 185 lbs, 205 lbs, and 225 lbs | Rx'd -480 lbs 2011-04-06
Diane - 5 mins 23 secs | Rx'd 31 secs 2011-04-13
Shoulder Press 5-5-5 - 1725 lbs | 115 lbs, 115 lbs, and 115 lbs | Rx'd -645 lbs 2011-05-02
Back Squat 5-5-5 - 2475 lbs | 165 lbs, 165 lbs, and 165 lbs | Rx'd -3930 lbs 2011-05-02
Muscle-ups : 30 Reps for Time - 5 mins 54 secs | Rx'd 2011-05-10
CrossFit Total - 825 lbs | Rx'd 0 lbs 2011-06-15
Filthy Fifty - 23 mins 56 secs | Not Rx'd 1 min 11 secs | Not Rx'd 2011-06-29
Back Squat 5-5-5-5-5 - 6625 lbs | 245 lbs, 255 lbs, 265 lbs, 275 lbs, and 285 lbs | Rx'd 5250 lbs 2011-07-05
Deadlift 5-5-5-5-5 - 6625 lbs | 225 lbs, 245 lbs, 265 lbs, 285 lbs, and 305 lbs | Rx'd 2011-07-06
Cindy - 21.8 rounds | Rx'd 2.8 rounds 2011-07-07
Back Squat 5-5-5-5-5 - 6575 lbs | 225 lbs, 245 lbs, 265 lbs, 285 lbs, and 295 lbs | Rx'd -50 lbs 2011-07-25
J.T. - 13 mins 42 secs | Rx'd 4 mins 16 secs 2011-08-09
Front Squat 5-5-5-5-5 - 5125 lbs | 135 lbs, 185 lbs, 225 lbs, 235 lbs, and 245 lbs | Rx'd 2011-08-11
CrossFit Total - 895 lbs | Rx'd 70 lbs 2011-08-19
Back Squat 5-5-5-5 - 5350 lbs | 267.5 lbs, 267.5 lbs, 267.5 lbs, and 267.5 lbs | Rx'd 2011-08-22
Back Squat 5-5-5 - 275 lbs | 275 lbs, 275 lbs, and 275 lbs | Rx'd -2200 lbs 2011-09-06
Shoulder Press 5-5-5 - 140 lbs | 140 lbs, 140 lbs, and 140 lbs | Rx'd -1585 lbs 2011-09-06
Back Squat 5-5-5 - 307.5 lbs | 307.5 lbs, 307.5 lbs, and 307.5 lbs | Rx'd 32.5 lbs 2011-09-12
Shoulder Press 5-5-5 - 150 lbs | 150 lbs, 150 lbs, and 150 lbs | Rx'd 10 lbs 2011-09-12
Fran - 2 mins 57 secs | Rx'd 6 secs 2011-09-20
Deadlift 3-3-3-3-3 - 5475 lbs | 365 lbs, 365 lbs, 365 lbs, 365 lbs, and 365 lbs | Rx'd 1080 lbs 2011-09-20
Nate - 12.75 rounds | Rx'd 0.583 rounds 2011-09-25
Helen - 9 mins 20 secs | Rx'd 22 secs 2011-10-01
Annie - 7 mins 10 secs | Rx'd 41 secs 2011-10-08
Nasty Girls - 10 mins 45 secs | Rx'd 1 min 53 secs 2011-12-14
Kelly - 25 mins 51 secs | Rx'd 15 secs 2012-01-03
Shoulder Press 5-5-5 - 150 lbs | 150 lbs, 150 lbs, and 150 lbs | Rx'd 0 lbs 2012-01-09
Randy - 4 mins 54 secs | Rx'd 19 secs 2012-01-09
Back Squat 5-5-5 - 245 lbs | 245 lbs, 245 lbs, and 245 lbs | Rx'd -62.5 lbs 2012-01-23
Back Squat 3-3-3-3-3 - 3825 lbs | 255 lbs, 255 lbs, 255 lbs, 255 lbs, and 255 lbs | Rx'd -75 lbs 2012-01-30
Deadlift 3-3-3-3-3 - 5325 lbs | 355 lbs, 355 lbs, 355 lbs, 355 lbs, and 355 lbs | Rx'd -150 lbs 2012-02-08
Deadlift 3-3-3-3-3 - 5625 lbs | 375 lbs, 375 lbs, 375 lbs, 375 lbs, and 375 lbs | Rx'd 300 lbs 2012-02-17
Back Squat 3-3-3-3-3 - 4425 lbs | 295 lbs, 295 lbs, 295 lbs, 295 lbs, and 295 lbs | Rx'd 600 lbs 2012-02-20
Shoulder Press 3-3-3-3-3 - 2475 lbs | 165 lbs, 165 lbs, 165 lbs, 165 lbs, and 165 lbs | Rx'd 2012-02-22
Back Squat 3-3-3-3-3 - 4725 lbs | 315 lbs, 315 lbs, 315 lbs, 315 lbs, and 315 lbs | Rx'd 300 lbs 2012-02-27
Back Squat 3-3-3-3-3 - 4875 lbs | 325 lbs, 325 lbs, 325 lbs, 325 lbs, and 325 lbs | Rx'd 150 lbs 2012-03-05
Fight Gone Bad - 361 reps | Rx'd -2 reps 2012-03-06
CrossFit Total - 945 lbs | Rx'd 50 lbs 2012-03-21
Elizabeth - 10 mins 50 secs | Rx'd 3 mins 33 secs 2012-04-09
Power Clean 3-3-3-3-3 - 3075 lbs | 205 lbs, 205 lbs, 205 lbs, 205 lbs, and 205 lbs | Rx'd 360 lbs 2012-05-04
Back Squat 5-5-5 - 185 lbs | 185 lbs, 185 lbs, and 185 lbs | Rx'd -60 lbs 2012-05-21
Nate - 12.583 rounds | Rx'd -0.167 rounds 2012-06-28
Linda - 29 mins 58 secs | Rx'd 2012-07-15
Kelly - 25 mins 7 secs | Rx'd 44 secs 2012-08-07
Back Squat 5-5-5 - 170 lbs | 170 lbs, 170 lbs, and 170 lbs | Rx'd -15 lbs 2012-08-21
Shoulder Press 5-5-5 - 85 lbs | 85 lbs, 85 lbs, and 85 lbs | Rx'd -65 lbs 2012-08-21
Annie - 7 mins 49 secs | Rx'd 39 secs 2012-10-23
Nate - 14 rounds + 2 Muscle Ups + 4 Handstand Push Ups | Rx'd 2.084 rounds 2013-01-08
Fight Gone Bad - 359 reps | 139, 109, and 111 reps | Rx'd -2 reps 2013-01-18
Deadlift 3-3-3-3-3 - 5145 lbs | Rx'd -480 lbs 2013-01-24
The Chief - 26.37 rounds | Rx'd 2013-02-03
Isabel - 5 mins 15 secs | Rx'd 2013-02-25
Back Squat 3-3-3-3-3 - 4335 lbs | Rx'd -540 lbs 2013-03-13
Programming Current Change
Monostructural 25.8%
0.0%
Gymnastics 50.9%
0.0%
Weightlifting 75.9%
0.0%
Workout Sessions 995
0
Workout Days 584
0
Rest Days 2096
0
Mobility Work Current Change
None 50%
+0%
1-4 Minutes 25%
+0%
5-9 Minutes 25%
+0%
10-29 Minutes 0%
+0%
More Than 30 Minutes 0%
+0%
Sleep Quantity Current Change
Less Than 1 Hour 0%
+0%
1-4 Hours 33%
+0%
5-6 Hours 67%
+0%
7-8 Hours 0%
+0%
More Than 8 Hours 0%
+0%
Diet Current Change
Good 67%
+0%
Bad 33%
+0%
Zone --NA
Paleo --NA
Water Intake Current Change
Under 1/2 Body Weight (oz) 100%
+0%
Over 1/2 Body Weight (oz) 0%
+0%