Monday
Dec212009
3 days 'til Christmas
Monday, December 21, 2009 at 10:12AM ;)
Cristina & Katie doing push-ups
Weighted Pull-up 3-3-3, then
With a continuously running clock do 1 Deadlift & 1 HSPU the 1st minute, 2 DL's & 2 HSPU's the 2nd minute, 3 DL's & 3 HSPU's the 3rd... Continue as long as possible. Break sets if necessary.
Post loads & number of minutes completed to comments.
;)
Paleo-friendly freezer ready for the holidays!
Reader Comments (13)
Here's CFEvo holiday hours:
Regular hours Mon 12/21, Tue 12/22, and Wed 12/23
CLOSED Thu 12/24 & Fri 12/25 MERRY XMAS
Mon 12/28 Class at 9a, 12, 5p & 6p
Tue 12/29 Class at 7a, 12, 5p, & 6p
We 12/30 Class at 9a, 12, 5p, & 6p
Th 12/31 Class at 7a, 12, 5p HAPPY NEW YEAR
Regular hours resume on Mon, 1/4
what's the DL wieght? 225# like Diane?
you are correct Scott
BW 203. Running technique, gymnastics, then
Pull-up
+45/3
+55/3
+65/2 (tried kipping here, the rest are deadhang)
+45/3
Death By Diane
9 rds rx'ed + 10 DL + 2 HSPU (Rounds 1 through 7 no kip, 8&9 - kipping HSPU)
Good day
Visiting CF South Bay in Torrance, CA this week. There are mountains here... crazy! =P
AMRAP in 10 min:
3 Hang power clean / 3 front squat / 3 push jerk
>> 13 rounds @ 43 lbs.
15# on the pullup...
7 rounds w/ 170# and lim HSPU
Weighted pullups:
+10/3
+25/3
+35/3
+45/3 (Tool 2 attempts - the first attempt, my kipping kipped the weight belt and weight right off - fun!)
7.9375 rounds on death-by-diane with 185# DL and limited HSPU (limited by 1 10 lb plate + abmat) - I went down on the 8th HSPU just as time expired (though I would not have been able to complete)
Good to be back, last week I think I missed 2 or 3 days due to various other commitments.
weighted pullups: +25/3
5 rounds of death by diane @ 185 DL & 3 plates on HSPU
+35/3 weighted pull-ups
8 rounds (+6 HSPU) Rx
Weighted Pull-ups:
25/3
35/3
45/3
55/3 (kipped the last two)
Death by Diane (185# + limited HSPU) - 8 rounds
Weighted Pull-ups:
75/3
90/2
Death by Diane: 10 rounds Rx
Pull-up X 3:
90 #
Death by Diane:
10 rounds.
HSPU's exponentially more difficult between second to last and last round.
BW - 201, finally broke 200 (w/out andrew standing on the scale behind me)
wieghted pull up - 25x3, 45x3 (all dead hang), quit b/c I would have cheated my form if I went higher
6 rounds, then some squats and presses post workout