Tuesday 7.12.11

The Kruszka Brothers sled push racing each other.
Erica's starting her kid off at an early age. 
















SWOD: Power Clean 1-1-1-1-1-1-1

Metcon: In 10 minutes:
-500 m Row
Then with the remaining time, max rounds of:
-"Cindy"- 
1 Round of "Cindy" = 5 Pull Ups
                                10 Push Ups
                                15 Squats

Focus on good form for the SWOD and Metcon.  Don't sacrifice bad reps for higher numbers.  It will pay off for you in the long run.  Remember the push up article from Sunday.   If you can't get full depth on your push ups, or you continue to "caterpillar", or use the T-set up, then slow down or use a box to raise up your upper body to get proper form.  Your body should remain in a "plank" position the entire movement of the push up.  A plank is a thick board; rigid and firm.

Post weights, times and rounds to comments.  Two chances to get on the big boards today!  cc
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21 comments:

  1. KateTuesday, July 12, 2011 6:00:00 AM

    SWOD- 55-65-75-85-95-105-115

    METCON-2:00 min row + 4 rds (band pull usps)

    ReplyDelete
  2. BrookeTuesday, July 12, 2011 6:05:00 AM

    SWOD: 115x1- working on form

    Metcon- 1:54 row, 4rds + 6 push-ups with kipping pull-ups working on better pushup form

    ReplyDelete
  3. danyelTuesday, July 12, 2011 6:31:00 AM

    SWOD: 100x1(PR)
    Metcon: 2:12 row, rds + 5 pull ups w/ band

    ReplyDelete
  4. Bret K.Tuesday, July 12, 2011 6:39:00 AM

    SWOD: 185 (worked on technique)
    Metcon: 3:00 row, 7 rds (band p/us)

    ReplyDelete
  5. JennyTuesday, July 12, 2011 10:32:00 AM

    SWOD: 105# practice

    WOD: 1:59 row 5 rds + 6 push ups

    ReplyDelete
  6. jenn hTuesday, July 12, 2011 10:41:00 AM

    152.2 5 rounds banded pu's

    ReplyDelete
  7. kossTuesday, July 12, 2011 12:00:00 PM

    SWOD: 165
    Metcon: 1:51.7 4 RNDS Banded

    ReplyDelete
  8. HollyTuesday, July 12, 2011 4:36:00 PM

    SWOD: 125x1
    Metcon: 1:49.1, 4 rounds + 5 pull ups + 9 push ups

    ReplyDelete
  9. ALANTuesday, July 12, 2011 5:53:00 PM

    SWOD: 265X1RM
    METCON: 1:40 500M ROW + 6 RNDS RXD

    ReplyDelete
  10. DietrichTuesday, July 12, 2011 6:37:00 PM

    SWOD: 205 PC, failed 215
    Metcon: 1:38 row, 9rds + 10 Push ups

    ReplyDelete
  11. DougTuesday, July 12, 2011 6:43:00 PM

    swod: 155(kinda ugly)
    metcon: 1:45 row/ 8 rnd's +1 pu

    ReplyDelete
  12. Melissa MurphyTuesday, July 12, 2011 6:44:00 PM

    SWOD 115#x1
    Metcon: 1:49 row/3rnds +5 pullups + 5 pushups

    * pulls up were with the hair tie (skinny black band)

    ReplyDelete
  13. SteffanieTuesday, July 12, 2011 6:48:00 PM

    Swod: 105x1
    Metcon: 2:00 row/ 3 rds + 9 squats (close grip pull ups on 16" box)

    ReplyDelete
  14. DaniTuesday, July 12, 2011 7:26:00 PM

    Swod:105 pr
    Metcon: 1:54 row,3 rds red band pull ups+10 push ups

    In the first rnd I thought it was situps not squats, I did both that rnd. :(

    ReplyDelete
  15. John eTuesday, July 12, 2011 7:28:00 PM

    SSWOD: 145x1
    Metcon: 4rds RPU

    ReplyDelete
  16. NicoleTuesday, July 12, 2011 7:34:00 PM

    SWOD: 120x1

    MetCon: 10 rds Rx

    ReplyDelete
  17. GeoffTuesday, July 12, 2011 8:03:00 PM

    Geoff - SWOD 235, 400m row- 1:38, met con- 7 with 5 pull ups

    ReplyDelete
  18. SteffanieTuesday, July 12, 2011 8:43:00 PM

    *close grip push ups not pull ups

    ReplyDelete
  19. MattTuesday, July 12, 2011 9:17:00 PM

    Barbell Club:
    Full squat clean and jerks up to 225#
    Front squats 4x3sets at 275#

    ReplyDelete
  20. KimWednesday, July 13, 2011 6:00:00 AM

    Back was off the hook today so 65lbs
    cleans
    Row2:12 4 rounds 5 squats shy of completing 5th round

    ReplyDelete
  21. BryantWednesday, July 13, 2011 3:52:00 PM

    SWOD: PC 225#

    METCON:500m Row 1:52/ 6 rnds Cindy

    ReplyDelete

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