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Beyond The Whiteboard Athlete Report

Jan 01, 2011 - Dec 20, 2014

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 Gina Felt Current Change
Good 100%
+0%
Bad 0%
+0%
Weigh Ins Current Change
Weight 125 lbs +0.0 lbs
Abdomen NA NA
Body Fat Percentage NA NA
Lean Mass NA NA
Hip NA NA
Upper Arm NA NA
Performance Current Change
Personal Records 25
0
Pukies 0
0
Fish Oil (Grams of EPA/DHA) Current Change
None --NA
Less Than 4 --NA
4-7 --NA
More Than 7 --NA
Benchmarks - 76 Date
Deadlift 3-3-3-3-3 - 1665 lbs | 85 lbs, 105 lbs, 115 lbs, 125 lbs, and 125 lbs | Rx'd 2011-06-13
Fight Gone Bad - 206 reps | 74, 67, and 65 reps | Not Rx'd 2011-08-17
Deadlift 3-3-3-3-3 - 2475 lbs | 165 lbs, 165 lbs, 165 lbs, 165 lbs, and 165 lbs | Not Rx'd 810 lbs | Not Rx'd 2011-09-13
Fight Gone Bad - 176 reps | 65, 55, and 56 reps | Rx'd -30 reps | Rx'd 2011-09-17
Fran - 5 mins 10 secs | Not Rx'd 2011-09-20
Helen - 11 mins 26 secs | Not Rx'd 2011-10-01
Back Squat 5-5-5-5-5 - 2875 lbs | 115 lbs, 115 lbs, 115 lbs, 115 lbs, and 115 lbs | Not Rx'd 2011-10-09
Push Press 5-5-5-5-5 - 1375 lbs | 55 lbs, 55 lbs, 55 lbs, 55 lbs, and 55 lbs | Not Rx'd 2011-10-09
Push Press 3-3-3-3-3 - 900 lbs | 35 lbs, 55 lbs, 65 lbs, 70 lbs, and 75 lbs | Not Rx'd 2011-10-17
Diane - 5 mins 24 secs | Not Rx'd 2011-11-09
Back Squat 3-3-3-3-3 - 1695 lbs | 85 lbs, 105 lbs, 115 lbs, 125 lbs, and 135 lbs | Not Rx'd 2011-11-14
Coe - 23 mins 48 secs | Not Rx'd 2011-11-14
Power Clean 3-3-3-3-3 - 1035 lbs | 55 lbs, 65 lbs, 75 lbs, 75 lbs, and 75 lbs | Not Rx'd 2011-12-14
Nasty Girls - 9 mins 20 secs | Not Rx'd 2011-12-14
Shoulder Press 3-3-3-3-3 - 840 lbs | 45 lbs, 55 lbs, 60 lbs, 60 lbs, and 60 lbs | Not Rx'd 2011-12-16
Daniel - 21 mins 55 secs | Not Rx'd 2011-12-27
Angie - 27 mins 54 secs | Not Rx'd 2012-01-02
Kelly - 29 mins 48 secs | Rx'd 2012-01-03
Helton - 29 mins 17 secs | Not Rx'd 2012-01-05
Helton - 29 mins 17 secs | Not Rx'd 2012-01-05
Deadlift 3-3-3-3-3 - 2175 lbs | 145 lbs, 145 lbs, 145 lbs, 145 lbs, and 145 lbs | Not Rx'd -300 lbs 2012-01-25
Back Squat 3-3-3-3-3 - 1800 lbs | 120 lbs, 120 lbs, 120 lbs, 120 lbs, and 120 lbs | Not Rx'd 105 lbs 2012-01-30
Shoulder Press 3-3-3-3-3 - 825 lbs | 55 lbs, 55 lbs, 55 lbs, 55 lbs, and 55 lbs | Not Rx'd -15 lbs 2012-02-01
Back Squat 3-3-3-3-3 - 1875 lbs | 125 lbs, 125 lbs, 125 lbs, 125 lbs, and 125 lbs | Not Rx'd 75 lbs 2012-02-06
Deadlift 3-3-3-3-3 - 2475 lbs | 165 lbs, 165 lbs, 165 lbs, 165 lbs, and 165 lbs | Not Rx'd 300 lbs 2012-02-08
Shoulder Press 3-3-3-3-3 - 900 lbs | 60 lbs, 60 lbs, 60 lbs, 60 lbs, and 60 lbs | Not Rx'd 75 lbs 2012-02-10
Back Squat 3-3-3-3-3 - 1950 lbs | 130 lbs, 130 lbs, 130 lbs, 130 lbs, and 130 lbs | Not Rx'd 75 lbs 2012-02-13
Shoulder Press 3-3-3-3-3 - 975 lbs | 65 lbs, 65 lbs, 65 lbs, 65 lbs, and 65 lbs | Not Rx'd 75 lbs 2012-02-15
Deadlift 3-3-3-3-3 - 2625 lbs | 175 lbs, 175 lbs, 175 lbs, 175 lbs, and 175 lbs | Not Rx'd 150 lbs 2012-02-17
Back Squat 3-3-3-3-3 - 2100 lbs | 140 lbs, 140 lbs, 140 lbs, 140 lbs, and 140 lbs | Not Rx'd 150 lbs 2012-02-20
Tabata Something Else - 290 reps | Not Rx'd 2012-02-23
Deadlift 3-3-3-3-3 - 2700 lbs | 180 lbs, 180 lbs, 180 lbs, 180 lbs, and 180 lbs | Not Rx'd 75 lbs 2012-02-24
Back Squat 3-3-3-3-3 - 2175 lbs | 145 lbs, 145 lbs, 145 lbs, 145 lbs, and 145 lbs | Not Rx'd 75 lbs 2012-02-27
Shoulder Press 3-3-3-3-3 - 1050 lbs | 70 lbs, 70 lbs, 70 lbs, 70 lbs, and 70 lbs | Not Rx'd 75 lbs 2012-02-29
Deadlift 3-3-3-3-3 - 2775 lbs | 185 lbs, 185 lbs, 185 lbs, 185 lbs, and 185 lbs | Not Rx'd 75 lbs 2012-03-02
Back Squat 3-3-3-3-3 - 2250 lbs | 150 lbs, 150 lbs, 150 lbs, 150 lbs, and 150 lbs | Not Rx'd 75 lbs 2012-03-05
Deadlift 3-3-3-3-3 - 2850 lbs | 190 lbs, 190 lbs, 190 lbs, 190 lbs, and 190 lbs | Not Rx'd 75 lbs 2012-03-07
Back Squat 3-3-3-3-3 - 2400 lbs | 160 lbs, 160 lbs, 160 lbs, 160 lbs, and 160 lbs | Not Rx'd 150 lbs 2012-03-12
Shoulder Press 3-3-3-3-3 - 1050 lbs | 70 lbs, 70 lbs, 70 lbs, 70 lbs, and 70 lbs | Not Rx'd 0 lbs 2012-03-14
Deadlift 3-3-3-3-3 - 3000 lbs | 200 lbs, 200 lbs, 200 lbs, 200 lbs, and 200 lbs | Not Rx'd 150 lbs 2012-03-16
Front Squat 3-3-3-3-3 - 1185 lbs | 85 lbs, 85 lbs, 75 lbs, 75 lbs, and 75 lbs | Not Rx'd 2012-03-19
Push Press 3-3-3-3-3 - 975 lbs | 65 lbs, 65 lbs, 65 lbs, 65 lbs, and 65 lbs | Not Rx'd 75 lbs 2012-03-23
Front Squat 3-3-3-3-3 - 1125 lbs | 75 lbs, 75 lbs, 75 lbs, 75 lbs, and 75 lbs | Not Rx'd -60 lbs 2012-03-26
Push Press 3-3-3-3-3 - 1125 lbs | 75 lbs, 75 lbs, 75 lbs, 75 lbs, and 75 lbs | Not Rx'd 150 lbs 2012-03-28
Front Squat 3-3-3-3-3 - 1275 lbs | 85 lbs, 85 lbs, 85 lbs, 85 lbs, and 85 lbs | Not Rx'd 150 lbs 2012-04-02
Front Squat 3-3-3-3-3 - 1350 lbs | 90 lbs, 90 lbs, 90 lbs, 90 lbs, and 90 lbs | Not Rx'd 75 lbs 2012-04-09
Push Press 3-3-3-3-3 - 1200 lbs | 80 lbs, 80 lbs, 80 lbs, 80 lbs, and 80 lbs | Not Rx'd 75 lbs 2012-04-11
Front Squat 3-3-3-3-3 - 1425 lbs | 95 lbs, 95 lbs, 95 lbs, 95 lbs, and 95 lbs | Not Rx'd 75 lbs 2012-04-16
Push Press 3-3-3-3-3 - 1237.5 lbs | 82.5 lbs, 82.5 lbs, 82.5 lbs, 82.5 lbs, and 82.5 lbs | Not Rx'd 37.5 lbs 2012-04-18
Push Press 3-3-3-3-3 - 1275 lbs | 85 lbs, 85 lbs, 85 lbs, 85 lbs, and 85 lbs | Not Rx'd 37.5 lbs 2012-04-25
Front Squat 3-3-3-3-3 - 1425 lbs | 95 lbs, 95 lbs, 95 lbs, 95 lbs, and 95 lbs | Not Rx'd 0 lbs 2012-04-30
Push Press 3-3-3-3-3 - 1275 lbs | 85 lbs, 85 lbs, 85 lbs, 85 lbs, and 85 lbs | Not Rx'd 0 lbs 2012-05-02
Cindy - 12.067 rounds | Not Rx'd 2012-05-02
Push Press 3-3-3-3-3 - 1282.5 lbs | 87.5 lbs, 85 lbs, 85 lbs, 85 lbs, and 85 lbs | Not Rx'd 7.5 lbs 2012-05-09
Back Squat 3-3-3-3-3 - 1425 lbs | 95 lbs, 95 lbs, 95 lbs, 95 lbs, and 95 lbs | Not Rx'd -975 lbs 2012-05-21
Bench Press 5-5-5-5-5 - 975 lbs | 55 lbs, 65 lbs, and 75 lbs | Not Rx'd 2012-05-30
Annie - 6 mins 30 secs | Rx'd 2012-05-30
J.T. - 12 mins 21 secs | Not Rx'd 2012-06-06
Push Jerk 3-3-3-3-3 - 1125 lbs | 75 lbs, 75 lbs, 75 lbs, 75 lbs, and 75 lbs | Not Rx'd 2012-06-22
Push Jerk 3-3-3-3-3 - 1200 lbs | 80 lbs, 80 lbs, 80 lbs, 80 lbs, and 80 lbs | Not Rx'd 75 lbs 2012-06-29
Morrison - 26 mins 19 secs | Not Rx'd 2012-07-04
Run 400 m TT - 400 m | Rx'd 2012-07-05
Power Clean 3-3-3-3-3 - 975 lbs | 65 lbs, 65 lbs, 65 lbs, 65 lbs, and 65 lbs | Not Rx'd -60 lbs 2012-07-25
Cindy - 15.733 rounds | Rx'd 3.666 rounds | Rx'd 2012-07-27
CrossFit Total - 455 lbs | Rx'd 2012-07-31
Power Clean 3-3-3-3-3 - 1050 lbs | 70 lbs, 70 lbs, 70 lbs, 70 lbs, and 70 lbs | Not Rx'd 75 lbs 2012-08-01
Helen - 10 mins 16 secs | Not Rx'd 1 min 10 secs 2012-08-10
Power Clean 3-3-3-3-3 - 1200 lbs | 80 lbs, 80 lbs, 80 lbs, 80 lbs, and 80 lbs | Not Rx'd 150 lbs 2012-08-15
Angie - 22 mins 58 secs | Not Rx'd 4 mins 56 secs 2012-08-17
Power Clean 3-3-3-3-3 - 1275 lbs | 85 lbs, 85 lbs, 85 lbs, 85 lbs, and 85 lbs | Not Rx'd 75 lbs 2012-09-05
Power Clean 3-3-3-3-3 - 1350 lbs | 90 lbs, 90 lbs, 90 lbs, 90 lbs, and 90 lbs | Not Rx'd 75 lbs 2012-09-12
Helen - 14 mins 13 secs | Rx'd 3 mins 57 secs | Rx'd 2012-09-12
Fight Gone Bad - 210 reps | 78, 68, and 64 reps | Rx'd 34 reps 2012-09-28
Front Squat 5-5-5-5-5 - 1875 lbs | 75 lbs, 75 lbs, 75 lbs, 75 lbs, and 75 lbs | Not Rx'd 2012-10-18
Annie - 7 mins 30 secs | Rx'd 1 min 2012-10-23
Karen - 14 mins 48 secs | Rx'd 2013-03-21
Programming Current Change
Monostructural 24.0%
0.0%
Gymnastics 53.2%
0.0%
Weightlifting 75.7%
0.0%
Workout Sessions 333
0
Workout Days 213
0
Rest Days 1237
0
Mobility Work Current Change
None --NA
1-4 Minutes --NA
5-9 Minutes --NA
10-29 Minutes --NA
More Than 30 Minutes --NA
Sleep Quantity Current Change
Less Than 1 Hour 0%
+0%
1-4 Hours 0%
+0%
5-6 Hours 0%
+0%
7-8 Hours 100%
+0%
More Than 8 Hours 0%
+0%
Diet Current Change
Good --NA
Bad --NA
Zone 0%
+0%
Paleo 100%
+0%
Water Intake Current Change
Under 1/2 Body Weight (oz) 0%
+0%
Over 1/2 Body Weight (oz) 100%
+0%