SundayTina 24:53 (sit up/30kb/floor rope)Dan 26:26 (40kb/feet on wall rope)Pete 29:52 (50kb/feet on rope)MondayrestTuesday'Lynne'Petebench 185-11, 11, 11, 8, 6=47pull up-20, 20, 20, 20, 15=95Total-142Danbench 185-7, 6, 4, 3, 3=23pull up-26, 22, 19, 19,...
Saturday
Congrats to Randy Ross on nailing the kipping pull up...Fifty two years old and a member of the one percent club for sure!We are proud to have you as a client.Saturday... Dan5k 19:28 Shouldn't have eaten so close to this. Cramps from 11 minutes on....
ThursdayDoormouse Intervals60sec. on/30sec. off for twenty rounds=30 minutes5th, 10th, 15th, 20th rounds are burpeesOther rounds be creative...push ups, jump squats, mountain climbers, jacks, burpee variations...Finish with 25 burpees for round twenty.Work up to the...
"Crossfit Nicole"Run 400 metersPull ups to failure20 minutes AMRAP (as many rounds as possible)Dan 31-16-14-16-13-14-11-1(last round as time expired)8 laps=2 miles115 total pull upsPeter20-13-9-10-10-6-87 1/2 laps=1.875 miles76 total pull upsJoseph6 laps=1 1/2 miles87...
PUSH JERK3pmPush Jerk Warm Up (Concentrating on form and getting coaching tips from Pete)45 lb x1095 lb x5115 x3115 x3125 x3125 x36pmPush jerk Warm up95, 115, 125, 135 x3 eachPush Jerk 1 rep x7Pete165, 175, 185, 190, 195, 195, 200(fail)Dan165, 175, 175, 175, 180, 185,...
Helen
Run 400 meters55lb kettle bell swing x21Pull up x12Three rounds for timeCrappy pull up bar at Idol's Gym, slippery and too skinny.Subbed 50lb kb, no 55 available.Dan9:13Pete10:32 (PR)
SaturdayBack Squats5-5-5-5-5Peter225-255-260-260-260Dan185-205-210-205-185These felt real weak, legs still not 100% back from the half IronManJoseph185-185-185-185-185Followed this up with three games of one on one hoops. It's been a couple of months since I've...
THURSDAY100 squats5 muscle ups75 squats10 muscle ups50 squats15 muscle ups25 squats20 muscle upsPeter 55:20 as Rx'dDan 1:02:40Fail at 34 muscle ups, 4 pull up and dip penalty per rep missed=64 pullup/64 dips to finish.FRIDAYHang power snatch EURO STYLE95 lb Hang Power...
Fight Gone Band
Fight Gone Bad with standing squat band row in place of C2 erg rower.35 db dumbbells subbed for 75 lb barbell on push press.12 pound rubber med ball subbed for 20 lb. dyna ball.Score is rep total of all exercises.Peter-380Dan-370Randy-306Joe-296Tina-228 (45 lb SDLHP/7...
Friday and Saturday-rest and eatSundaySwim 1.2 milesBike 56 milesRun 13.1 milesTime-5:59:16So, I decided to put my training program to the test and try to complete a half IronMan on zero bike miles, zero pool miles, zero swim miles. It hurt, bad. Then it hurt more...