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“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

24:10

Not the best Push-Up form.  Shoulder was sore.

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

25:54

“Eve”

5 rounds of:
800m run
30 KB Swings 32kg
30 Pull ups

Time 40,32

Angie

Pack:
Same rules apply for form.
50-75 Pull ups
50-75 Push ups
50-75 Sit ups
50-75 Squats
Sit ups should either be Ab Mat or full range anchored sit ups

75 of each. Sets of 10. Alternated between pullups and chin ups. Abmat.
Went for good form. That’s code for “I’m to lazy to push it hard today”

27:00

Pack:
Five rounds for time of:
Run 800 meters
17,5kg DB swing, 30 reps
30 Pull-ups (all pullups with lifting straps)

45:24

Puppies and Buttercups:
For time:
20 Pull-ups
30 Push-ups
20 Sit ups
30 Squats

time-5:07

next time I’m going to the pack level with Angie.

Angie

Pack:
Same rules apply for form.
50-75 Pull ups
50-75 Push ups
50-75 Sit ups
50-75 Squats

75 of each

14:14

Should have went for it.  20min Angie is within sight.  Was hopiing to make this by end of year . Pacing was right and plus had to make more frequent stops on squats due to thruster work earlier.

24 Dec

Eva
4 rounds for time
Run 400 meters
1 pood kettlebell swing(subbed 30lb dumbbell swing)
20 Pull ups
Completed in 27:06

The pull ups and run is where I lost the most time. I had to break the pull ups into sets of 5. Going to take on Annie at puppy scaling today. Should the pull ups done be kipping or dead-hang?

CFK WOD:

“Randy”

75# power snatch, 75 reps

Total - 4:52

Forearms were on fire after this one.  Snatch is not my best oly lift but around 40 reps my form was forced into a correct and efficient movement.  Not bad for my first time on this WOD.

Been a while since posting so wanted to update you:
Got my Level I Certification last weekend in Charlotte!  Amazing experience!  Andy, Pat, Nicole (ahhhh…Nicole, highlight of my weekend), Chuck, TJ, Maggie, Mike G., Bobbi, and everyone who attended made for a great weekend.  Legs are just now recovered, seriously.  I am attending the Gymnastics Cert Jan 10th in Lexington and can’t wait.  We have currently written a letter of intent for a space to open a box in Knoxville (several other places did not work out).  Fingers crossed we will get it and be up and running in a month or so.  We are having fun in the garage but are getting happilly crowded at times.  Things are moving in Knoxville and it’s good to be a part of the process.

ryan_shope - 26 December 2008 07:24 AM

24 Dec
... Should the pull ups done be kipping or dead-hang?

Doesn’t matter.  However, kipping pull-ups are the default pull-up.  You’re able to increase the power output thus increase the intensity with kipping.

“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

24:19

I was really disappointed with this.  A week or so ago when we did Tabata intervals of the same movements I was able to average about 100 reps for each exercise.  So I figured if I was able to do that much work in about 16 minutes with Tabata’s, Angie should be about the same result.  Boy was I wrong.

Thank you for the clarificaton and quick reply Chief.

Back Squat 5-5-5-5-5
95-135-185-195-195

Push Press
5x: 95-115-115

Wasn’t “Angie,” but was a personal “egg nog recovery” workout

Ante up:
25 pushups
25 squats
12 pullups
6 chinups

Workout:
Run 30 minutes (for me today that meant 6.2K)

Cash out:
10 “spring ups”

Front Squat
3x155
3x205
3x250
3x280 (PB)

Back Squat
20x205 (Up from 185 last week - have never squatted this load, this well for as many reps - will count any increase as a PB)

Grace with a thrust

30 reps squat clean to thruster, 135lb

5:43

1:02 improvement over my last Rxed squat clean push jerk effort but only seconds faster than the same workout with 155 ...

Didn’t really bring my A game today and still not consistent with my catch in the rack.  There’s a sweet spot between full rack and normal thruster grip - I’m sure of it when I get it but don’t know it well enough to figure out how to get it every time.  Oh, and managed to catch one as it dropped from overhead ... dunno how I did that?

Vids of top end squats to follow later - things are getting better

Cheers, kempie

RV Fran AKA Air Fran

21-15-9
Squats
Push ups

5:18

weak weak weak.

My pushups are horribly slow. The hundred burpees day before yesterday were no help.