Monday
Jul262010
Gymnastics
Monday, July 26, 2010 at 3:41PM Saturday, July 31st, 11 am - 1 pm - Squat/Press/Deadlift & more
Saturday, Aug 14th, 10 am & Noon - Double WoD
How many rounds can you do in 20 mins of:
"Beginner"
2 Pull-ups (use bands if needed)
4 Push-ups
6 Leg Lifts (partial if needed - legs must be straight though)
8 Walking Lunges (each leg)
"Advanced" (MU's & HSPU's scalable if needed - TTB's are not)
2 MU's
4 HSPU's (Men do it on 45 lbs plates with ABMAT in between, ladies - 25 lbs plates. Kipping is ok)
6 Toes To Bar
8 Jumping Lunges (each leg)
Group Stretch afterwards.
Post scores to comments.
;)
Reader Comments (20)
"Iron Curtain"
CFEvo members will have first dibs on signing up for the Challenge. It's going to be $45 for everyone & $35 for CF Evo members. There'll be a sign up area on the whiteboard starting Monday.
It's on!
Sweetness... why do I not remember getting a challenge tee shirt last year? I know I competed but I do not see a challenge tee shirt in my drawer. Was I just not paying attention?
You're the man Marshall!
Can't wait for Iron Curtain.
Way to go Marshall!
Leo - I am in for the "Iron Curtain" but won't be back in town to sign up until Wed or Thur.
Marshall - Nice!!
Won't be back for 2 weeks -- add me to the white board!!
Yeah Marshall!!
Leo, can’t make the Monday WoD. Junior has soccer, private lesson. Is internet sign-up available? Should I assume that with limited availability (100 participants) the roster will fill up fast...or will I have time to commit by Tuesday?
CFEvo crew gets the first right to sign up. The registration isn't open to anyone except for you guys until Friday.
So Jay & Chris - you'll do it whenever you come in. Stacy - got you on the board.
BW 203.5
5/3/1 Week 3 Day 1
Bench Press 185/5, 210/3, 235/2
Back Squat 250/5, 285/3, 320/2
Some HSPU's freestanding from mats & weighted chinups for assistance.
20 min AMRAP:
7 rds + 1 MU rx'ed.
Good day.
WoD: 7 Rounds Rx
5/3/1 - Cycle 3 - Day 2 - Shoulder Press
105x5
115x3
130x1 + 4 = 5
5pm WoD:
10 Rounds + 2 MU - Advanced Rx
Cycle two of 5/3/1
Back Squat
WOD Advanced RX 10Rounds + 2 MU's +3 HSPU's
Hotel gym pretty bare so after a run
worked on double unders 3x100
5:20, 3:20 and 3:01.
Leo - silly question but is it possible to
pull your abs? following ghd's and knees
to elbows last week still hurts to stand up
straight or get up from sitting. Used to being
sore but it's way more than usual.
9 +2 MU's +3 HSPUs - Advanced Rx
Did all but one set of MU's unbroken :)
Advanced Rx.....7 plus 2 MU
10 + 2 MU's + 1 HSPU - Advanced Rx. Chris caught me right at the end and I couldn't quite stay with him.
Jay- Whenever I do a big set of GHD Situps I have total ab destruction for like a solid week.
Thx Eric I pushed pretty hard on them
so that's probably it. I'll do Annie at the
hotel tomorrow and see how it feels.
5 rounds +3 Adv Rx. My shoulder was at that point where if it would crack or pop I think it would feel much better, but unfortunately that didn't happen during the workout (or as of yet) so I was hurting immediately after I started. Definitely slowed me down. I tried no false grip MUs for most of it. I started to miss the 2nd MU's in each round so I changed back to false grip after the third round and stopped missing. Still have some work to do.
9 rounds + 2 band assisted MUs and 2 lim-range HSPUs = 9 rounds + 4 Adv Scaled.
5 rounds +5 Adv Rx.