Thursday, January 29, 2009
5 rounds for times:
250m Row
25 Med Ball Cleans
15 Pull Ups
Rest 3:00
Coach’s notes: Guys use 20lb Dynamax and gals 12 for the med ball cleans. Post time for each round and total to comments.
We have a tentative schedule for the new facility. Check it out by clicking here.
2:56/2:54/2:52/2:46/2:41 sub’d jumping pu’s
Total time – 14:15
Did Elizabeth instead
as Rx’d but subbed ring dips for bar dips. 9:18 PB! (had to run across gym between lifting platform and dip bars.)
Felt good! beat my old time by 3 minutes!
Thanks LTP for the encouraging words!
Neil 4:26/4:25/4:58/5:30/4:35
Judy – blue band assisted pullups 4:48/5:15/5:25/5:36/6:24
Thanks for all the encouragement from the class!!
4:14/4:40/4:23/3:54/4:05
Improving at the end as I was getting more comfortable with the pain in my hand and the desperation to finish it quickly!
Modified:
Ran .14 miles/incline 1.0
Squats with 14#
One arm row 45#
~2:30 – 3:00 each set….depended how long it took my eyes to focus on the clock!
it is official…I hate rowing…
2:51/3:00/3:15/3:20/3:54…all pull ups were chest to bar…no skin tears…by round 3 I wanted to puke…by round 5 I wanted to die…those med ball cleans are nasty after rowing…also the 1st 3 rounds were unbroken which I was pleased with…the last set I did sets of 5 for the cleans and the pull ups were 7-3-3-2…
3:26/3:45/4:26/4:27/4:39
Total: 20:43
Had to use a 22# medicine ball, and my transition time from the rower to the cleans was about 20-30 seconds. But to be fair by the end I probably needed some of that time to catch my breath. I’d guess at least half the time every round was spent on the cleans.
3:14/3:22/3:06/3:06/3:12
w/13lb med ball
Can’t find the piece of paper that had my times, so from memory:
8:??/6:??/5:41/5:3?/5:22 – something like that.
Started with green band – so not ready for it. Added blue band for second round.
found it!
8:13 / 6:15 / 5:29 / 5:51 / 5:22