Chipper

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time


Jerimiah 26:15(Bar Dips,1.5 Pood,PU for Rope)

Deadlift 7x1

Deadlift 1-1-1-1-1-1-1

225,245,265,285,305,310F

I felt a pop that sent a shock wave through me from my ankle to the back of my head that gave me a new definition of posterior chain, during my 305 lift, and I never mentally recovered for the 310 lift. I'm not sure what happened, it didn't hurt, just weirded me out.

"Lynne"

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

(155)5,9/3,4/3,4/3,4/2,4 16,25
compared to 20081106 (155)3,6/3,5/(135)3,5/3,5/3,4 15,25

"Jumping Michael"

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

23:59 compared to 32:16 081408. Doing 150 singles and Abmat Sit-ups. Most of the improvement came from improved jump rope. Next time I will be ready to do DU.


After Resting Did 7x6 EMOM Pull-ups. Had to break up all the sets, so I will stay here until I can do at least most of the sets unbroken.

Nicole

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round

7/7/7/6/5/5/4 (41) compared to
8/5/5/3/3/3/2 (29)

Push Jerk 7x1

Push jerk 1-1-1-1-1-1-1 reps

Post loads

115/125/135/145/155PR/160F/160PR


at Work

Every hour on the hour x8 Push-ups x20

Helen

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time

Jerimiah (Rx'd) 13:07 compared to 14:01

After 10Min Rest Ring Dips 7x2 EMOM

Helen was quite brutal this morning. The cold air burning the lungs seemed to make the KB feel heavier, and running in the cold seems to make the legs feel heavier.

Hang Power Clean / Run

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

Post time

Jerimiah (45#) 17:41

"Jason"

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

(Jumping MU) 14:07

Rested 15 Min then did 5 Pull-ups on the minute for 8 minutes

at Work

Every hour on the hour x6 Push-ups x15

Active Rest HS Practice

Worked on HS form a little after class kicking up to the wall.

FGB

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

204 compared to 227 20080927.

I was very disappointed I was on pace to make 230, until SDHP of third round when I just hit a wall.

at Work

Every hour on the hour x8 Push-ups x15

Burpee Madness

Since Most of the morning has not worked on handstands, and is pressed for time, we substituted Turkish Get-ups For the Inverted Burpees. Limited to 3 Rounds as well.

Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

Post time

Jerimiah (3x15, 20#TGU) 29:04

After about 5 min Rest did 4x30sec and 4x20sec Hangs on Pull-up Bar with 30-90 sec rest in between sets.

I personally felt my quality of Burpees and Pull-ups were significantly improved which led to my increased time. Everyone did a great job of fighting through the pain and finishing strong, Kudos to anyone that does all 5 Rounds, especially with prescribed Reps.

at Work

Every hour on the hour x8 Push-ups x15

Run / Squat

Four Rounds for time

400M Run
50 Squats

14:41 compared to 16:07 on 20080715

at Work

Every hour on the hour x5 Push-ups x15

Lynne

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises

Could not do body weight BP. BW 200
(155)3,6/3,5/(135)3,5/3,5/3,4

Then Did 5 Pull-ups on the minute for 10 minutes.

Later at Work

Every hour on the hour x8 Push-ups x15

Push-ups

Every hour on the hour at work plus some extra did Push-ups 8 x15 + 10

Accidentally slept in this morning so no official workout.

Michael and Pull-up work

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

I did Pull-ups for warm-up 3Reps on the Minute for 15 Min, Then started Michael. I stopped after the 3rd run at 28:27. Diet and sleep have really sucked and I wimped out. October is over, so I should improve in both areas.

Passion and Perseverance

Many of the influential people in my life have been speaking on passion and at first I thought this word might be being overused, but I think we may not use it enough. Passion has several definitions according to Merriam-Webster, but the one that caught my eye is, the state or capacity of being acted on by external agents or forces. Like all external forces acting upon us it is what we do with it that matters.

Passion itself is not a force, but it is the opening up of our hearts and minds to allow ourselves to be moved beyond the comfortable and convenient. Passion allows the knowledge in our heads to move from empty thoughts to words and then actions that cause change. It takes the dreams and desires of our hearts and brings them alive to our consciousness so that we will be motivated to bring them to pass.

We are all acted upon by external forces on a daily basis and asked how we will respond. Will our guiding direction be changed based on our current passion? Will our waning passion for the difficult and good things that we know we should be about give way to a new ideas of mediocrity and complacency?

Passion can also be redirected into things that draw us in wrong directions. If passion is used to bring about laziness it will drive us to under-performing and looking for shortcuts. If used to recruit negativity it will sink us into depression and despondence, that will hinder the action that is necessary to succeed in life. Passion can lead us to frustration and bring about anger towards ourselves and those around us.

The great obstacle for us to overcome regarding passion is its ability to wane if not cultivated, and this is where perseverance does its work. Persevere is defined as; to persist in a state, enterprise, or undertaking in spite of counterinfluences, opposition, or discouragement. Perseverance manifests itself as doing what you need to do when you don't want to do it. Desire finds no place in perseverance, it is about the duty and obligation to do what we know is right because it written on the inside of us. This is where the two collide, perseverance and passion combine on the inside of us to move what needs to be done out into action.

20081031

My shoulder is still bugging me so I did 30/30 intervals of 1 pood KB Swing x 10 13 Reps each round.