“Angie”

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

Post time to comments.

Big Dawgs:
As Rx’d
Make every rep ROM perfect
Pull ups:
Make them games worthy reps.  Full extension of the elbows and shoulder girdle to chest touching bar!
Pushups:
Full body touch at bottom, full extension at top(press down with your shoulders)
Sit ups:
Ab Mat if you have one, otherwise full range, shoulder blades and shoulders touch ground to sitting position
Squats:
Sink well below parallel full extension at top. Do not be satisfied giving up the lumbar curve in the bottom position or not fully extending the hips in the top.

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

Puppies and Buttercups:
For time:
20 Pull-ups or 25 Beginner or Assisted Pull ups
20 Push-ups or 30 Box Push ups or 35 Wall Push ups
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability)

Late entries:
Weigh in 4/15/09: 252 lbs. 
        3/15/09: 264lbs.
        2/15/09: 270lbs.
Not too shabby. the 264 may have been falsely high.
Time on the run, dumbels, pull-ups (puppies level) was 36 minutes. Still slow as Hell, but the runs themselves were at a 9mph pace which is getting to be almost respectable. As usual, the pullups are my weakest area. That said, I have dropped down to only doing a 20% assist (and yes, that is based on current body weight). I did the weight at the Big Dawg level, though. I figure that since I am a heavy kind of guy, it probably scales that way. Still no tape measure for the waist. Still, I have now dropped a couple of notches on the belt. In fact, I am on the last notch unless I am carrying my .45, which snugs things up so I let the belt out one hole. I also got some compliments recently from people who have not seen me in a few years.

So, a couple of inches off the waist. 18 pounds off since starting two months ago (WOW!). Running faster. Stronger pull-ups.

Pretty good for two months, and I cannot even say that I have been terribly compliant to the schedule!

I did 1/4 Angie

For time:
25 Pull-ups (reduced load)
25 Push-ups
25 Sit-ups
25 Squats

in 5:54 mins

Today
50 inverted burpees
9 min

Friday
Danny, scaled
3 rounds:
50 cm Box Jump, 20 reps
40 kg Push Press, 20 reps
15 Pull-ups

time: 16:53 min
I really need to learn kipping PU.

Hill running, 5 + 6 min

Thursday
4 rounds
12 reps deadlift
9 reps hang power clean
6 reps push jerk

Scaled to 30 kg and focus on technique, no time.
5*40 kg Clean&Jerk;500 m all out rowing, 1:37 min PR!

Wednesday
Helen:
3 rounds
400 m run
21 kettlebell swings (scaled - 16 kg KB)
12 pullups

time 11:54 min

Tuesday
4*1/2 mile m hill running, rest 1 minat top, jog downhill, 1 min rest, repeat 4 times.
3:28, 3:25, 3:26, 3:17 min

doc Russia - 18 April 2009 09:37 PM

Late entries:
Weigh in 4/15/09: 252 lbs. 
        3/15/09: 264lbs.
        2/15/09: 270lbs.
Not too shabby. the 264 may have been falsely high.
Time on the run, dumbels, pull-ups (puppies level) was 36 minutes. Still slow as Hell, but the runs themselves were at a 9mph pace which is getting to be almost respectable. As usual, the pullups are my weakest area. That said, I have dropped down to only doing a 20% assist (and yes, that is based on current body weight). I did the weight at the Big Dawg level, though. I figure that since I am a heavy kind of guy, it probably scales that way. Still no tape measure for the waist. Still, I have now dropped a couple of notches on the belt. In fact, I am on the last notch unless I am carrying my .45, which snugs things up so I let the belt out one hole. I also got some compliments recently from people who have not seen me in a few years.

So, a couple of inches off the waist. 18 pounds off since starting two months ago (WOW!). Running faster. Stronger pull-ups.

Pretty good for two months, and I cannot even say that I have been terribly compliant to the schedule!

We’re in pretty much the same boat.
1/30/2009 270lb
4/19/2009 250lb. 
Not too shabby indeed, my friend.

buy in

15 mins jump rope bear crawls x 2 50 metres

angie Pack
50 pullups 20 strict/ 30 assisted
50 push ups full rom
50 sit ups full rom
50 squats full rom

time: 11.54

cash out

5 mile walk around delamere forest…

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

time 9:36
beginner pull ups after 20 reps i had to take twice a rest
push ups after 20 reps i had to take one rest

Big Dogs ar Rx’d
100 PU
100 Push ups
100 sit ups
100 squats

14:41
Very happy with my time. Beat my last time in December by almost 5 minutes. Hope to get this down to 12:00 by end of year.

Day behindset out to do 50 inverted burpees, ended up with 25 inverted burpees(puppies)scale.it wasn’t to bad form wise but the whip up to my feet seemed to bother shoulder,kind of like throwing a ball.Stopped at 25 and out came the ice pack. Time was 5:17 shoulder has been good for months of all the stupid things to bother it I wouldn’t have guessed kipping to my feet .Oh well hope it’s ok later. Partly cloudy 50’s upstateNY.

Underdog - 19 April 2009 04:18 AM

Big Dogs ar Rx’d
100 PU
100 Push ups
100 sit ups
100 squats

14:41
Very happy with my time. Beat my last time in December by almost 5 minutes. Hope to get this down to 12:00 by end of year.

14:41 very cool!!! I started last aug to,changed my life .Home gym,or box?

Are the sit-ups anchored or unanchored? I may have missed it somewhere.

Angie as Rx’d

Had to break up the pull-ups into sets of 15…then 10…then 5-7. Pull-ups definitiely took the most of the time. Finished Pull-ups around the 6.5-7min mark.

Made it to the 50 Push-up mark before coming off my hands. Then did 25, 15, 10 to round it out.

Sit-ups were unanchored

Went a little too easy on the squats. Feel like I should have went harder.

Total time: 19:18

Buy in:

10 squat snatches
10 ring dips

Angie big dawg load

time=24.26 pr!
last time=25.10 with jumping pullups

High rep pullups and pushups still destroy me. After the pullups I could only manage 10 pushups my 1st set followed by 5’s,4’s and 3’s. Situps weren’t too bad but my bum bone hurts from the rolls on the inverted burpees yesterday and that slowed me down! ha ha needto use a mat next time.

75 Pull ups
75 Push ups
75 Sit ups
75 Squats

Time = 12:44

“Angie”

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

1-70 were sets of 10. 71-100 were sets of 5.

90 reps = 21:35. I thought I had did 100 and stopped. I was putting my time in the logbook when I figured out I only did 90, so I did 10 more.