Dec. 13, 2009
Air Squats
Push Press (men 45 lb bar, women 30 lb bar)
Situps
Double Unders
Tabata protocol of 20 seconds on and 10 seconds off for 8 rounds. Rest 4 minutes between each set so that a pair of people can work back and forth with this. With the push press the “rest” must be done with he bar held in the clean position. Not behind your head, not at the hang, not with your hands off the bar…must be held in the clean positon for the rest.
Medium, Metcon
Stephanie 148, 153, 139, 72 = 512, 15, 18, 17, 6 = 56
Jamie 151, 134, 116, 71 = 472, 14, 14, 11, 4 = 43
Previous times for this workout
Row 500
100 Jumping Pullups
75 Flutter Kicks
50 Double Unders
40 Air Squats
30 KB Push Press .30 BW 15/15
20 2-hand Swings .30 BW
10 BB Squat Clean Thruster 55% BW
5 Burpee Pullovers
2 Rounds for Time
Medium, Metcon
Lance 30:36
Jim 31:54
Alex 36:15
Previous times for this workout
500 Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
This is done as a single round for a beginner’s baseline workout and should be under 10 minutes. Two rounds makes it Double Play and that is in the Medium section. Three rounds makes it a Hat Trick and a long Medium or a short Long. Finally you can do 4 rounds which is called Quad Runner and with this one rotate the rep count exercise to exercise for each round.
Short
Jennifer B. 5;19
Suki 8:20 black band
Previous times for this workout
I am still sore from that Tabata adventure but Lance and Alex braved the Wind and the Lion while I wimped out. Busy gym today with a new gal names Suki who does not at all look like the name implies...it's actually a nickname for Susan I think. A friend of Jennifer B's. She likes CF so much she did two workouts...Baseline and then a 15-12-8 version of Kill Bob. I put a flame thrower of a heater in the gym so it takes the edge off the cold and makes it much more comfortable in there. Thank you Lowes.
Posted by Eugene Allen at 11:15 p.m.
