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Lifting Ourselves and One Another

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. 

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Comments: 10

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!!

Improving at the end as I was getting more comfortable with the pain in my hand and the desperation to finish it quickly!

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…

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.

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

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