Wednesday 1.04.11

 Old school video and how Brad and I learned the kipping pull up in Brad's garage (the "Iron Pit") on that white rack now in the corner of the gym

SWOD: Kipping technique/ practice

Metcon: “Cindy”
20:00:
-5 Pull Ups
-10 Push Ups
-15 Squats

Compare "Cindy" time to  11.17.10.

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23 comments:

  1. kateWednesday, January 05, 2011 6:03:00 AM

    METCON- 11 rounds + 6 push ups

    ReplyDelete
  2. BrookeWednesday, January 05, 2011 6:03:00 AM

    Metcon- 12 rounds with kippimg/jumpimg pullups

    ReplyDelete
  3. KellyWednesday, January 05, 2011 6:59:00 AM

    Cindy: 10 rounds with red banded pullups

    ReplyDelete
  4. DavidWednesday, January 05, 2011 8:22:00 AM

    Again I got the workout wrong. I think craig set me up.

    METCON: 21-15-9 Cleans-push press-front squat @95 Lbs, Chair dips. 6:42

    ReplyDelete
  5. CraigWednesday, January 05, 2011 10:02:00 AM

    Wow Dave, I have no idea what you were reading!

    ReplyDelete
  6. kimWednesday, January 05, 2011 10:32:00 AM

    9 rounds
    changed up pushups and pullups {Frog]

    ReplyDelete
  7. GregWednesday, January 05, 2011 11:23:00 AM

    Worked on butterfly pullups

    Metcon: 21 rounds + 10 pushups pr

    ReplyDelete
  8. danyelWednesday, January 05, 2011 11:24:00 AM

    12 rounds + 3 pull ups (jumping pull ups off a box)

    ReplyDelete
  9. BradWednesday, January 05, 2011 12:01:00 PM

    Starting Strength WOD:
    - Back Squats: 300x 1, 275x 3, 250x 5 (Did these without a brace, a box, or a ball for the first time since the knee injury. Felt pretty good.)
    - Bench Press: 300x 1, 270x 3, 240x 6
    - Chin Ups: 300x 3, 270x 5, unweighted x 9

    ReplyDelete
  10. ALANWednesday, January 05, 2011 1:01:00 PM

    METCON 14 RNDS, 5 PULL UPS, 7 PUSH UPS

    ReplyDelete
  11. MikeCWednesday, January 05, 2011 1:35:00 PM

    SWOD Pullup Practice

    Metcon. 14 rds + 5 pullups

    ReplyDelete
  12. DavidWednesday, January 05, 2011 1:44:00 PM

    Craig,

    I know I woke at like 3 and was bored so I started googling workouts. This looked like fun and with tomorrow being the 5 miler I wanted to go easy on the legs :)

    ReplyDelete
  13. Jackie LWednesday, January 05, 2011 6:03:00 PM

    SWOD:

    SHOULDER PRESS/PUSH PRESS/PUSH JERK

    WOD:

    15 CAL ROW/15 PUSH PRESS @ 25LBS/5 JUMPING PULLUPS @ 5 ROUNDS....12:40

    ReplyDelete
  14. SteffanieWednesday, January 05, 2011 7:05:00 PM

    SWOD: Worked on frog and butterfly pullups
    Metcon: "Cindy"
    11 rounds kipping pullups (hand ripped open) + 4 rounds jumping pullups

    ReplyDelete
  15. DietrichWednesday, January 05, 2011 7:28:00 PM

    Hard to go fast at work no room for kipping pus.

    13 rounds all pus strict.

    Bicep a little sore. Gonna go easy on it for a week or so.

    ReplyDelete
  16. JoyceWednesday, January 05, 2011 7:42:00 PM

    SWOD : 9 rounds+ 5 push up
    jumping pull-ups, and box push up (struggled w PU, hug that box)

    ReplyDelete
  17. DougWednesday, January 05, 2011 7:54:00 PM

    swod: worked on butterfly PU, got "froggies"
    metcon: 14 rnd's +5+5
    Welcome to all the new faces..wahooey!!

    ReplyDelete
  18. BobWednesday, January 05, 2011 8:21:00 PM

    SWOD: Started to work on froggy, and discovered I wasn't very far away on my butterfly so switched to those.

    Hit a new Cindy PR 11 rounds + 5 BPU + 5 push ups.

    Dito Douglas, it's nice to not have to work out alone anymore lol. Welcome everybody.

    ReplyDelete
  19. EricaWednesday, January 05, 2011 8:39:00 PM

    Nice job everybody! Welcome newbies!
    SWOD: moved 3 dressers around house and rearranged two kids rooms

    Metcon: "Cindy" @ home so subsituted 10 abmat situps for pull ups.

    11 rounds+ 10 abmat situps...plus took two phone calls on business phone about membership during this =)

    ReplyDelete
  20. MaureenWednesday, January 05, 2011 8:50:00 PM

    SWOD: Worked on "kipping"
    Metcon: 9 rounds + 5 squats; pull-ups w/blue band and jumping; push ups to floor for first two rounds, to lowest box for next 3 rounds then moved to 20" box for full ROM
    Less rounds than last time but probably better ROM

    ReplyDelete
  21. Matt M.Wednesday, January 05, 2011 9:00:00 PM

    SWOD: worked on and "butterfly" technique

    METCON: 15 rounds+5 PU's+10 Pushups+5 squats..PR

    ReplyDelete
  22. jennyThursday, January 06, 2011 3:59:00 PM

    Swod: frog pullups

    Wod: 12 round with frog and kipping pullups
    9th round traded squats for step ups on 24' box. Back hurting.

    ReplyDelete
  23. DaniThursday, January 06, 2011 8:19:00 PM

    9 rounds. Attempted to do all kipping pull ups... Not very good at it.

    ReplyDelete

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