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.

Post times to comments. cc

23 comments:

  1. METCON- 11 rounds + 6 push ups

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  2. Metcon- 12 rounds with kippimg/jumpimg pullups

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  3. Cindy: 10 rounds with red banded pullups

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  4. 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

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

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  6. 9 rounds
    changed up pushups and pullups {Frog]

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  7. Worked on butterfly pullups

    Metcon: 21 rounds + 10 pushups pr

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  8. 12 rounds + 3 pull ups (jumping pull ups off a box)

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  9. 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

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  10. METCON 14 RNDS, 5 PULL UPS, 7 PUSH UPS

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  11. SWOD Pullup Practice

    Metcon. 14 rds + 5 pullups

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  12. 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 :)

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  13. SWOD:

    SHOULDER PRESS/PUSH PRESS/PUSH JERK

    WOD:

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

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

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  15. 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.

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

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

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  18. 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.

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  19. 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 =)

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  20. 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

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  21. SWOD: worked on and "butterfly" technique

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

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  22. Swod: frog pullups

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

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  23. 9 rounds. Attempted to do all kipping pull ups... Not very good at it.

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