Monday 4/10/06

[John Nguyen]

7:30 AM

5 Rounds for Time:

10 Back Squat, using bodyweight on the bar
10 Ring Pull-ups
10 Hand Stand Pushups (one foot supported on the wall)

Time: 18:19


3:00 PM

3 sets, precisely 2 minutes rest between each.

500 Meter Row

Time each set:
1) 1:41.4
2) 1:50.8
3) 1:51.0

JN

[Analisa Naldi]

7am - Monday Morning
"Cindy"
5 Pull-ups (all of mine were kipping)
10 Push-ups
15 BW Squats

20 minutes - as many rounds as possible

Completed 12 rounds this morning with 5 additional pull-ups....hurtin' from Roon's birthday celebration this weekend...takes longer and longer to recover the harder and harder we work out....

11am - Decided to hit it again
"John"
10 Squats - 45 kg for two sets, 55kg for three sets
10 Ring Pull-Ups (kipping)
10 Pike Push-Ups (in place of handstand push-ups)

Five rounds for time:25:06

Again...can't wait to complete this workout when I am feeling up to par. Defnitely can squat more weight and will ultimately work up towards those handstand push-ups.....Thanks John -
Love this one!

Each day...work to make yourself better than the day before.....
:D

[Gabe Rinaldi]

participants - Diane, Tracey, Randy

DB OHS (dumbbell overhead squat) - 10 each arm
walking lunge - passing a kettlebell under your lead leg - approx 20 yards
shoulder press - 10 each arm

3 rounds for time

This workout challenged flexibility for these 3. It wasn't as hard as some workouts for metabolic conditioning or strength. We did an extensive active dynamic warmup first and finished with some mobility and stretching exercises.

Keep it up - great start to the week!

[Gabe Rinaldi]

my workout for today was:

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

It took me 23:50.

I could definitely feel my lower back getting tighter each set. It's weird to squat in running shoes after so many years of using Olympic weightlifting shoes.

[Gabe Rinaldi]

okay....later Mon. night I spent about 1 hour riding my singlespeed on the roads. I found a few steep hills and did a few hill repeats. Good times...I had to take advantage of the lack of rain.

[Scott Kolasinski]

135 lb. DL
1/4 mile sprint
15 G/H/G Sit-Ups

5 Rounds for time:
19:39