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Lifting Ourselves and One Another

Monday, September 1, 2008

Crescent Heights oudoor class

Flithy Fifties


50 Box Jumps

50 Jumping Pull-ups

50 KB Swings – 1 pood

50 Walking Lunges

50 Knees to Elbows

50 Push Press – 45 lbs

50 Back Extensions

50 Wallballs – 20lb ball to 10’ target

50 Chest to Deck Burpies

50 Double Unders


Coach’s notes: Scale any exercise as needed and post time to comments.


Compare to July 14, 2008


Comments: 8

As Rx’d

as rx’d
33:51, happy with my time.

Last time it took me 6 minutes longer despite cutting short Knees to Elbows and Burpies.

ke could have been a little higher.

This put the labor into Labor Day.
Used 1.25 pood for KB (only one I have)
Most wallballs were closer to 8′ than 10′ (20 lbs. is still a bit much for me)
Rest was as rx’d
First seven exercises took 22 min
Last three took 25 min
Wallballs and DU’s messed me up as usual plus I was totally gassed

Total: 47:33

Ouch! No energy today!

I skipped out on the walking lunges and did an extra set of DU.


Gord as rx’d -23:05 – wall balls ate me up!!
Laura as rx’d-33:16- ditto on wall balls!!

42:32 – (2 seconds better than July, and this time did KB swing as Rx’d).

As always with this workout, lots of support from the class towards the end. Thanks guys!

Wow that was Brutal…47.05, dont know what happemed felt great at the beginning and lost everything near the end! Looking forward to beating that time, next time!

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