091110

Q and Jake


SL Dead @ 135#, 10 each
Pistol Squat, :30 each leg
Bulgarian bag OH swings x 10
Bulgarian bag halos :30 each direction
Towel Pullups x 10 (throw two towels over a bar and grip each one for a pullup)
Dips :30
Knees to Elbows x 10
Split Jerk @ 135# :30

3 rounds.  Made it through two rounds and the 10 swings before i just broke down.


Then some burn by Q. 25%


Tony


Front Squat- 7x-135lbs
Atomic Sit up-14x-50lbs
Single-Arm Snatch-7x-50 lbs
L-Pull-ups-14x-BW
Single leg DL-7x-135
V-Sits-14x-50lbs
Hand Stand Push ups-7x-BW

3 Rounds For Time: Scaled to 2 in 33:30


Nellie C: 2 rounds + Halos :30 each, 20:40.


SL Dead @ 55#, 10 each
Pistol Squat, :30 each leg
Bulgarian bag OH swings 15# x 10
Bulgarian bag halos :30 each direction
Rope Row x 20
Dips w assist x10
TRX Body Saw :30
Split Jerk @ 55# :30


Tejas M: Tabata :20/:10 x 8
9 Squats
8 MB Slams 12#
1 Situps

240910

Row 8000m

25 Lunges
20 TRX Rows
50 Box Jumps @ 12"
20 Weighted Jumps @ 10# x 2
25 Dips on 12"
20 Hanging Knee Raise
30 Swings @ 16k
30 Situps w/ Reach
20 Push Pr @ 10# x 2
25 Back Ext on Ball

Bill C - 18:15

The Seven - Seven rounds of 7 reps of each

SP Pr @ 45#
Thrusters @ 55#
Hanging SL Raise
Deadlift @ 135#
Burpees (Split @ 4)
Chinups (+)

Dan G - 5 rounds.  26:45.  End for time.

Warm up with TRX for 15'

25 Lunges

40 Bandit Loop Rows

50 Box Jumps @ 12"

20 Weighted Jumps @ 10# x 2

25 Dips on 12"

20 Hanging SL Raise

30 Swings @ 16k

30 Situps w/ Reach

20 Push Pr @ 10# x 2

25 Back Ext on Ball

30 Wall Ball @ 6#

Gulen T - 27:21

220910

3.5 mile run BF.  35:25

25 Lunges
20 Chinups
20 weighted Jumps 10# x 2
20 Ring dips w/feet on ground
20 Hanging straight leg raises
30 Swings @ 20k
30 Situps w/ Reach
20 Hangcleans with 20# DB x 2
25 Back Extensions
End for Time

Gregg L - 22:00

Row 3556 meters in about 15 minutes

The Seven - 7 rounds with 7 reps each exercise

Slosh Pipe Presses @ 26#

Thrusters @ 55#

Hanging SL Raise

Deadlift @ 135#

Squat Thrust

Swings @ 20k

Chinups

Tony S - 3 rounds (basically failure).  25:25

TRX Class.  50% participation.

The Seven - 7 rounds with 7 reps each exercise

Slosh Pipe Presses @ 45#

Push Pr @ 55#

Hanging Knee Raise

Deadlift @ 12k x 2

Squat Thrust

Swings @ 12k

Bandit Loop Inverted Row w/ assist

End for Time

Peter D - 5 rounds. 21:35

200910

All done by Q


Run 2.75 Miles BF with Kasi.  30 minutes


Deadlift x 3 (trap bar for trap elongation)
Maximum Handstand Push Ups
5 Rounds
315/8, 225/5, 275/5, 225 (strict form)/2 (fell), 275/3 (fell)


GymJones 18/09/10 (heavily modified)


1x Rope Pull @ 45# Sled+ 
30x Ball Slam @ 12# + 
1x Rope Pull @ 45# Sled+ 30x Wall Ball @ 15# + 
1x Rope Pull @ 45# Sled+ 12m Lunge + 
1x Rope Pull @ 45# Sled+ 20 x KB Swing @ 2 x 16k + 
1x Rope Pull @ 45# Sled+  
30 x Atomic Sit-up w/20# BB+ 
1x Rope Pull @ 45# Sled+  
30x Push Press @ 2 x 16k KB + 
1x Rope Pull @ 45# Sled+ 30x Air Squat + 
1x Rope Pull @ 45# Sled+ 10x each arm Single arm OHS @ 16k 
1x Rope Pull @ 45# Sled+ 

210910

Run 1/11 Mile
30 Box Jumps onto one riser
30 Wall Ball with 8# to 10'

Wilson O - 24:44

"Arnie" Modified
21 x 5# DB TGU Right arm
50 x Kb Swings @12k
21 x 8k OH Sqt Left arm

50 x Kb Swings @12k

21 x 8k OH Sqt Right arm

50 x Kb Swings @ 12k

21 x 5# DB TGU Left arm

Lynn R - 16:00

Manish P - Prepare Breakfast before bed.  No bread or pasta for lunch.  No sodas at all.  Discussed how to shop at grocery store.  Avoid high fructose corn syrup as much as possible.

TRX 10 minutes.  45 - 30 second work time

REST

Single Leg Javorek Complex #1, 10 reps each

REST

"Arnie" Modified

21 x 8k TGU Right arm

50 x Kb Swings @12k

21 x 8k OH Sqt Left arm

50 x Kb Swings @12k

21 x 8k OH Sqt Right arm

50 x Kb Swings @ 12k

21 x 8k TGU Left arm

Charlie R - 19:30

Charlie increased simple carbohydrate intake for lunch and snack at 3 - 4.  

Burn - Outside

Rotating pushups to box, jumps on stairs, suicides, lots of planks

160910

" The Seven" Modified

Seven rounds for time of:
7 Slosh Pipe Presses @ 25#
20# DB x 2 Thruster, 7 reps
7 Knees to elbows
55# pound SL Deadlift, 4 each
7 Burpees
7 Kettlebell swings, 16k
7 Chin ups

Gregg L.  3 rounds + 7 knees to elbows (Out of Time).  17:23

AOS 5 x5 Challenge

Clean and Press 1/1, 2/2, 3/3 @ 12k

Pullups 5 down to 1

Pushups x 10

OH Squat x 10 @ 16# Slosh Pipe

KB Swings @ 20k x 20

Fernando.  3 rounds (Out of Time).  17:25

The Beginning

No idea where this is going.  Credit to Dave Lipson for inspring me to create a blog.  Perhaps I will do my own 365 days of something in the future.

An easy start.  The workout:

Run BF about 3 miles in 30 minutes
Small break
Row 10027m in 48:07 (aweful experience)
Run 1.5 miles

Peter Dunn in "Kelly".  18" box.  15# ball.  27ish (Didnt stop on time).