Warm Up- Coaches Choice- 400 m run/ 20 burpees/20 ab mat situps- 4:02
DeadLift- 1/1/1/1/1 @85% 1RM- 285x 5 warmed up with 225 for another 8 reps
Squat- 3/3/3/3/3 @80% 1RM- 225
Press- 6/6/6 @ 65% 1RM- 95#
Half Cindy = 8 full rounds. Chris swears I miscounted and did 9. I would like to say he is right but I will take the conservative 8 considering it was 6 am and I was about as sharp as a marble
Warm Up- Coaches Choice- 400 m run/ 20 burpees/20 ab mat situps- 4:02
DeadLift- 1/1/1/1/1 @85% 1RM- 285x 5 warmed up with 225 for another 8 reps
Squat- 3/3/3/3/3 @80% 1RM- 225
Press- 6/6/6 @ 65% 1RM- 95#
Half Cindy = 8 full rounds. Chris swears I miscounted and did 9. I would like to say he is right but I will take the conservative 8 considering it was 6 am and I was about as sharp as a marble
Half Cindy – 7 full rounds (i think). Cahill, I was just assuming you were 2 ahead of me as i saw you plow through the workout everytime i glanced over, and also since i briefly stopped for a couple seconds for a break…or maybe i’m not giving myself enough credit – maybe i was only 1 behind you? Either way, felt good
i’ll do it again sometime soon and see where I was. It is nice being able to do the pull ups without a problem now. Work on your kipping and I will be chasing you
I used the green band on the pull-ups and push-ups were modified w/ knees. I went slow on purpose. Didn’t push myself. Just kept a steady pace. Heart rate felt good.
I used the green band on the pull-ups and push-ups were modified w/ knees. I went slow on purpose. Didn’t push myself. Just kept a steady pace. Heart rate felt good.
Deadlift 5 x 1 @ 275#
Squat 4 x 3, 1 x 2 @ 205# (last rep of last set was No Rep)
Press 3 x 6 @ 85#
Baby Cindy -> 10 Rounds (PR)
Push ups have been improving.
Start your online journal at the Virtual Box at http://www.kurtrod.com. Email me feedback at kurtrod at gmail dot com and I will improve the site. Still a work in progress!
Coach Dan was watching closely our pushup form which totally threw off my game plan of going all out whatever style. So 0 pushups were snakey which is usually my jam when the going gets tough. Good pushups not as easy as bad pushups. Thanks again coach! I will be stronger in the long run.
Heh, I have excellent timing. I did a 3/4 cindy out here in CA where I’m on a business trip. I had hit 7 at 10 minutes, so I’ll just throw it in there ;).
Well better late than ever….forget exactly but under 3 on the warmup, dead lift sets across at 275, couldn’t squat low back issue, 100 lbs sets across on the shoulder presd,half Cindy 10 rds 5 pushups. Pretty pleased.
Well better late than ever….forget exactly but under 3 on the warmup, dead lift sets across at 275, couldn’t squat low back issue, 100 lbs sets across on the shoulder presd,half Cindy 10 rds 5 pushups. Pretty pleased.
Warm Up- Coaches Choice- 400 m run/ 20 burpees/20 ab mat situps- 4:02
DeadLift- 1/1/1/1/1 @85% 1RM- 285x 5 warmed up with 225 for another 8 reps
Squat- 3/3/3/3/3 @80% 1RM- 225
Press- 6/6/6 @ 65% 1RM- 95#
Half Cindy = 8 full rounds. Chris swears I miscounted and did 9. I would like to say he is right but I will take the conservative 8 considering it was 6 am and I was about as sharp as a marble
Warm Up- Coaches Choice- 400 m run/ 20 burpees/20 ab mat situps- 4:02
DeadLift- 1/1/1/1/1 @85% 1RM- 285x 5 warmed up with 225 for another 8 reps
Squat- 3/3/3/3/3 @80% 1RM- 225
Press- 6/6/6 @ 65% 1RM- 95#
Half Cindy = 8 full rounds. Chris swears I miscounted and did 9. I would like to say he is right but I will take the conservative 8 considering it was 6 am and I was about as sharp as a marble
Warm Up – 3:34
Deadlift – 95/125/135/155/165
Squat – 95/115/135/145/155
Press – 45/65/70
Half Cindy – 7 full rounds (i think). Cahill, I was just assuming you were 2 ahead of me as i saw you plow through the workout everytime i glanced over, and also since i briefly stopped for a couple seconds for a break…or maybe i’m not giving myself enough credit – maybe i was only 1 behind you? Either way, felt good
i’ll do it again sometime soon and see where I was. It is nice being able to do the pull ups without a problem now. Work on your kipping and I will be chasing you
Made Up Yesterdays WOD 🙂
Warm up: 500m Row = 2:06
Diane = 9:07 Rx’ed 2 Abmats
Annie = 9:37 Rx’ed
Tammy, I don’t think 2 abmats was the prescribed depth for Diane (;
Tammy, I don’t think 2 abmats were the prescribed depth for Diane (;
Your Face is NOT Rx’ed !!!!
It is super rx’d. My mommy told me.
Hey, man I love Mondays.
WU: 4oom run/20 burpees/20 ab mat situps : 3:15
deadlifts at 185
squats at 150
presses at 50
WOD – 11 rounds + 5 pullups +10 pushups + 3 squats Thanks Iz for the encouragement!
11 Rounds rx’d? That is amazing. It is hard to do that many push ups with out snaking.
Hey, man I love Mondays.
WU: 4oom run/20 burpees/20 ab mat situps : 3:15
deadlifts at 185
squats at 150
presses at 50
WOD – 11 rounds + 5 pullups +10 pushups + 3 squats Thanks Iz for the encouragement!
11 Rounds rx’d? That is amazing. It is hard to do that many push ups with out snaking.
WU: 20 burpees
Dead-lifts: 85% of 1RM was 140#, I did 5x(1×135#)
Back Squats: 85% of 1RM was 100#, I did 5x(3×95#)
Press: 85% of 1RM was 35#, I did 6×45#, 6×40#, 6×40#
Half Cindy (10 minutes): 5 rounds + 5 pull-ups + 10 push-ups
I used the green band on the pull-ups and push-ups were modified w/ knees. I went slow on purpose. Didn’t push myself. Just kept a steady pace. Heart rate felt good.
(15 weeks, less 1 day)
WU: 20 burpees
Dead-lifts: 85% of 1RM was 140#, I did 5x(1×135#)
Back Squats: 85% of 1RM was 100#, I did 5x(3×95#)
Press: 85% of 1RM was 35#, I did 6×45#, 6×40#, 6×40#
Half Cindy (10 minutes): 5 rounds + 5 pull-ups + 10 push-ups
I used the green band on the pull-ups and push-ups were modified w/ knees. I went slow on purpose. Didn’t push myself. Just kept a steady pace. Heart rate felt good.
(15 weeks, less 1 day)
I pick things up and put them down.
Deadlift 5 x 1 @ 275#
Squat 4 x 3, 1 x 2 @ 205# (last rep of last set was No Rep)
Press 3 x 6 @ 85#
Baby Cindy -> 10 Rounds (PR)
Push ups have been improving.
Start your online journal at the Virtual Box at http://www.kurtrod.com. Email me feedback at kurtrod at gmail dot com and I will improve the site. Still a work in progress!
400M+20 Burpee+20 Sit Up=3:11
DeadLift-5@45/3@135/1@225/1@300/305/305/305/305/305
Squat-3@135/1@225/3@235/235/235/235/235
Press-3@45/6@90/95/95/95
Half Cindy=12+5+7 (Push Ups were strict!)
Good crowd at the nooner
Deadlifts 1x 225 / 225 / 225 / 225 / 225
Squats 3x 160 / 160 / 160 / 160 / 180
Press 6x 75 / 75 / 75
Half Cindy 7 rounds 5 pullup 7 pushup.
Coach Dan was watching closely our pushup form which totally threw off my game plan of going all out whatever style. So 0 pushups were snakey which is usually my jam when the going gets tough. Good pushups not as easy as bad pushups. Thanks again coach! I will be stronger in the long run.
I like that quote, “good pushups not as easy as bad pushups”!
Heh, I have excellent timing. I did a 3/4 cindy out here in CA where I’m on a business trip. I had hit 7 at 10 minutes, so I’ll just throw it in there ;).
Missing yall, be there next week.
Warm Up: 400m Run (1:47) + 20 Burpees + 20 SIT UPS = 3:52
DEADLIFT: 1/1/1/1/1 @ 85% = 175/175/175/175/175
SQUAT: 3/3/3/3/3 @ 85% = 130/130/130/130/130
PRESS: 6/6/6 @ 65% = 45/45/45
1/2 CINDY = 6 ROUNDS + 5 + 10 + 6 (Jumping Pull Ups)
That’s right 2 WoD’s
PrimeTime!!
2 WODS … Yep thats Primetime Tammy
Warm Up: 400m Run (1:47) + 20 Burpees + 20 SIT UPS = 3:52
DEADLIFT: 1/1/1/1/1 @ 85% = 175/175/175/175/175
SQUAT: 3/3/3/3/3 @ 85% = 130/130/130/130/130
PRESS: 6/6/6 @ 65% = 45/45/45
1/2 CINDY = 6 ROUNDS + 5 + 10 + 6 (Jumping Pull Ups)
That’s right 2 WoD’s
PrimeTime!!
2 WODS … Yep thats Primetime Tammy
Deadlift 1/1/1/1/1 @315#
Squat 3/3/3/3/3 @225#
Press6/6/6 @ 95#
1/2cindy 8 rounds +5 + 10
Great noon class
Tam and Iz I moved the ghost off the pull up bar for Cindy but forgot to put it back sorry about that.
Deadlift 1/1/1/1/1 @315#
Squat 3/3/3/3/3 @225#
Press6/6/6 @ 95#
1/2cindy 8 rounds +5 + 10
Great noon class
Tam and Iz I moved the ghost off the pull up bar for Cindy but forgot to put it back sorry about that.
Warm Up: 400m Run (1:23) + 20 Burpees + 20 Situps = 3:12
Deadlift: 1/1/1/1/1 @ 85% = 285/295/295/295/295
Squats: 3/3/3/3/3 @ 85% = 205/205/205/205/205
Press: 6/6/6 @ 65% = 75/75/75
1/2 Cindy – 7 Rounds + 5 pullups + 10 pushups. Pullups felt great! Pushups felt…not great! Definitely got snakey after 4 rounds or so, and it hurt my time pretty badly.
Warm Up: 400m Run (1:23) + 20 Burpees + 20 Situps = 3:12
Deadlift: 1/1/1/1/1 @ 85% = 285/295/295/295/295
Squats: 3/3/3/3/3 @ 85% = 205/205/205/205/205
Press: 6/6/6 @ 65% = 75/75/75
1/2 Cindy – 7 Rounds + 5 pullups + 10 pushups. Pullups felt great! Pushups felt…not great! Definitely got snakey after 4 rounds or so, and it hurt my time pretty badly.
Well better late than ever….forget exactly but under 3 on the warmup, dead lift sets across at 275, couldn’t squat low back issue, 100 lbs sets across on the shoulder presd,half Cindy 10 rds 5 pushups. Pretty pleased.
Well better late than ever….forget exactly but under 3 on the warmup, dead lift sets across at 275, couldn’t squat low back issue, 100 lbs sets across on the shoulder presd,half Cindy 10 rds 5 pushups. Pretty pleased.
Warmup: 20 burpees not for time
Deads @135
Squats @95
Press @45
Half Mary: 3 rounds 4 HSPU (2 abmats)
Warmup: 20 burpees not for time
Deads @135
Squats @95
Press @45
Half Mary: 3 rounds 4 HSPU (2 abmats)
Warmup in O shoes (I just didn’t want to take them off all of those straps and laces) 2:54
Deadlift WU – 135, 225, 315, Work 375, 375, 375, 375, 375
Squats – Hip flexors still aggravated from last monday so scaled back:
185 X 3 x 5
Presses at 65% = 115 x 6 x 3
1/2 Cindy = 15 rds + 5 + 4
Sternum touched the ground on every rep of pushups, and the extension at the top happens faster than the eye can pick up!
Cashout – 10 min Stretch (it works)
Good work tonight Jose and Tammy….. Jose did I see you butterflying? …. Yeah I did
Warmup in O shoes (I just didn’t want to take them off all of those straps and laces) 2:54
Deadlift WU – 135, 225, 315, Work 375, 375, 375, 375, 375
Squats – Hip flexors still aggravated from last monday so scaled back:
185 X 3 x 5
Presses at 65% = 115 x 6 x 3
1/2 Cindy = 15 rds + 5 + 4
Sternum touched the ground on every rep of pushups, and the extension at the top happens faster than the eye can pick up!
Cashout – 10 min Stretch (it works)
Good work tonight Jose and Tammy….. Jose did I see you butterflying? …. Yeah I did
9 rounds + 5 +10+ 7 on half Cindy
185/205/225/250/300 dead lifts
Can’t recall the squats but the last set was only one rep
Press 75/85/95
9 rounds + 5 +10+ 7 on half Cindy
185/205/225/250/300 dead lifts
Can’t recall the squats but the last set was only one rep
Press 75/85/95