Strength
Front Squat 3-3-3-3-3 (80-90%, compare to 9/22)
Gymnastic Work
For Time: 10 tuck-ups, 10 V-ups, 10 arms to legs, 10 legs to arms—that is considered one round you must finish the round within 1 minute (or other appropriately scaled time limit) or it doesn’t count, must do three counting rounds—max number of attempts=6; rest as needed between rounds
Tuck-Up Video: http://www.youtube.com/watch?v=U9mCaLxyJpc&feature=related
V-Up Video:http://www.youtube.com/watch?v=zMFHs-s3jbI (except he’s going really slow and it should be faster)
Arms to Legs: http://www.youtube.com/watch?v=5W7BzZwjkDE (arms overhead like in the beginning part of the video)
Legs to Arms: Essentially the opposite of arms to legs–so laying on your back you bring your feet up all the way over your head until they are touching the floor behind your head, trying to keep your legs straight and going as fast as possible.
Front Squat: 77, 87, 111, 121, 126
WOD (so there were no videos posted yet, and we just guessed on these… the first two (tuck up and V-up) were done hanging from the bar, last two on the floor like the videos. Probably could have been faster if all had been done from the floor but oh well it was still fun and a great ab workout!) —
times: 1:04/0:57/0:53/0:54
ANNOUNCEMENT: I just did 3 dead hang pull ups in my den (not in a row). Jason witnessed.
http://tinypic.com/r/w7zm2d/6
Yay Lydia, you rock!!! Congratulations 🙂
Teach me how to be awesome like you.
nice work!
Woohoo! I need some of your pull-up mojo!
HOW SWEET IT IS!!! CONGRATS!!
You deserve it because you have worked for it!
FREAKING AWESOME!!!!!!!!
Thanks guys. Now I just have to repeat it under lab conditions (i.e. the gym). Couldn’t quite get it tonight!
143, 155, 165 x3
89 x 4, 111 fail due to panic, 99 … grrrrrrr
1:12, 1:03, 1:04 for the wod, I think.
89#, 111#, 99#, 99#, 99#
WOD: 1:14, 1:08, 1:13 (Like wrangling a 6 foot long slinky)
FMI: 200/500s – 1:47, 1:46, 1:49
Front Squat: 89-111-133-143-153
WOD: 1:04, :56, :54, :48
:49 for the last one
89×5
WOD: 1:28, 1:28, 1:24
FS: 133/155×4
WOD: 1:02, 1:04, 1:02
155 – 165 – 177×3
1:15 – 1:07 (trying not to laugh with Fran) – 1:15
111×5
gymnastics: crap, crap, crap
FS: 89,111,133,133,133
WOD: 1:15, 1:05, 1:13
front squat 89, 111 x 4
gymnastics 1:49, 2:00, quit
Front squat 20k-3-3-3-3-3
Ab workout: 1:10, 1:11, 1:12
Wall ball:
30(20#)-20(20#)-30(14#) I forgot to count the time…duh!, was like 12 min or so.
Front Squats: 55, 67, 77, 82, 89, 89 Maybe that’s how it went
Work out: 1:04, :57, :54, :48
Front squat
155-177-187-192
Rowing:
500m 1 min rest intervals for 2k
1 50.9
1 51.5
1 51.2
1 51.9
1 49.9
Nice!!! In case you hadn’t already come across this, this is the pace calculator on the Concept 2 website http://www.concept2.com/us/interactive/calculators/pacecalculator.asp
Plug in the distance (2k), the time you hope to row it in, and click on ‘calculate pace’ and it will tell you the split average you should aim for.
89, 4×99
1:09, 1:10, 1:02