Friday 090731

“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

7 - 400 meter runs

Only made it to pullups 6 times

7/6/5/6/4/4

catching up

Cindy
5 rounds regular
14 rounds assisted pull ups
1 round 10 assisted pull ups 20 push ups 30 squats ( I go for a round a minute,  if I do it in 30 secs I rest 30 secs if I do it in 40 I rest 20) really feel the burn

Clean jerk ladder at 95 pounds 8 rounds

Running
5k 27 min

Ski Erg 7,000 m = 35’

Sore from pull-ups and dips yesterday.

1.  Do NOT take two months off just because you take a 3 day trip to Vegas.  Coming back after two months is a b****.
2.  Always post your workout.  It is an effective reinforcement tool.

M/57/290 Oh and 3.  Ten lbs. is very easy to put on….

M/57/290 Bad Knees, arthritis in right foot, no sesmoid bones in right foot and bad back and 100lbs overweight

10K run (no walking):  1:44:43   PR is 52 min.  *sigh*

@ CF York

FGB

281, not my best, very humid in southern pa.

then followed up with

400m row, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups

3:50, I thought I was going to die at the end.

Now 2 consec. rest days coming up. I need ‘em.

“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
5 rounds 17/14/14/14/12
did as Rx’d but did beginner pullups

WU 2x10 Hanging leg raises / DB incline press 35# / DB curls 25# / Squats / Bench Dips / DB triceps 35#
    2x20 situps

0900 fun at Brand X

Warm up - too much to mention

30 muscle ups for time

10:36

Then spent a few minutes cheering on Nicole.  She was awesome at sub 14!!!!!

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

12 rds as Rx’d.

Pretty stoked b/c all pull ups were done as kips.  Last time i completed them in any way possible (kips, strict, underhead grip, jumping).  Pull ups have been my weakness so I glad to see improvement.

a few 50m jog->sprints, then 2:00 DU “practice”
25 squats - squat therapy style in front of the rack.
Burgener WU…. I really need to post vid of myself doing this so yall can tell me how f’d up I am and hopefully how to fix it.

Front Squat:
15x45,12x95,7x135
5x185,5x205,5x225

LCF WU
3rnds
5 pullup (r1:L,r2:C2B,r3:kip)
10 Box Jump (24”)
15 Good Morning (PVC)

I added 5 snatch press each round.

Then a demonstration of the HSPU progressions from
http://www.brandxmartialarts.com/videos/HandstandPushups.wmv

LCF wod
AMRAP 20
3 HPSU
6 KB Swing (24kg)
9 squat

14 rounds + 1 HSPU.

note: the actual wod was 5 HSPU,10 swings @ 32kg and 15 squats.

Skill work:
walking across a “balance beam” several times.  (the beam was a 12’x4” of PVC pipe that I wandered past on the way to the shower.

Warm up
1k row
stretch

3 rounds
10 GHD
7 Back Ext
5 Box Jumps
3 Jumping Pullups

WOD
“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

6,4,8,7,8,7,9

Last time I did 6 rounds and 56 beg pullups and this time I did 7 rounds and 49.  A little disappointed,

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

This Time:
5 rounds
Pull-ups:  19, 13, 10, 10, 9

Last Time:
5 rounds
Pull-ups:  18, 12, 10, 10, 10

“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

11, 7, 7, 6, 6, 5 and almost a full 400 m (completed run 20:11).

Splits 3:02, 3:06, 2:56, 3:07, 3:05, 2:55, and 2:01 for the last .25 mi.

“Nicole” as rx’d

7 rounds

15/12/8/6/6/8/6

61 pull-ups

Nicole-modified….

Ran at an old high school track in town. There were no pull up bars, tree branches, roof edges, bleachers, etc….I tried to find anything to pull up on. The only thing in sight was an old shed that had gutters on both sides ;( so I went with Max rep push ups….

7 full rounds plus a 400m run to start the 8th round when time ran out.

PU-35/27/22/17/18/17/15…...felt sluggish on the run…..could be the sleep I’m getting or the lack there of. 3 1/2 hours the past 2 nights is killing me….maybe an extra rest day this week????

Nicole

As many rounds in 20 minutes do 400m and max pullups per round

Buy in: 3 X 20 Hanging Knee Raises

20:00 7 rds and about 100M

Pullups (regular, i haven’t figured out kipping yet)

rd1 12
rd2 9
rd3 8
rd4 6
rd5 7
rd6 6
rd7 6

Cashout: finished the 8th rd 400m and 5 pullups. final time 22:19