Thurs. 9/14/06

[Gabe Rinaldi]

CFLA 1pm group

participants - Michelle W. (our new intern at FIT), Serena, Diane, & Randy

25 Wall Ball
20 KB High Pull
15 Ring Rows
10/100 Double-Unders
1/4 mile MB Run

3 rounds for time

Results:

Michelle W. - 26:49
Serena - 27:47
Randy - 27:47
Diane - 38:35

Awesome job everyone! Michelle - way to represent on your first day.

[Gabe Rinaldi]

Josie and I did the same workout as above.

My results:

21:49

I used a 20lb ball for wall ball and the run, I used a 40kg KB, I did double unders, but my timing was off so I had to do them every few jumps, and on the row I did it with my legs straight the first set and with my knees bent and hips up the last two sets. All of my wall balls were at 10' or above. I felt like I wanted to puke after the second round (from eating a small piece of chocolate pie about 5 min. before starting the workout).

I'll let Josie post her results.

[Josie Douglas]

Okay, so since Gabe mentioned me in his post I'll share my result: 21:37.

For the record: I get the feeling we were a little off somewhere, or I was. We staggered the start, Gabe was two exercises ahead of me. We met on the run each time. Gabe and I think that he actually may have done more Kettlebell Highpulls on one round than necessary and I started with my hardest exercise, wallball, which may have given me an advantage.

I used the 12lb Ball for wallball.
A 20kg Kettlebell
I did straightleg pullup rows for the first set, bent knee second two sets.
I tried double unders for 1st&2nd set but was doing one at a time, can't quite do those. The 3rd set I did 50 regular skips and 5 pathetic double unders.

Due to unusual circumstances my diet today was about 15cups of tea and a dozen chocolate cheesecake brownies! Perhaps that is the key to success! ;-) The aftermath wasn't worth it though: Clammy, sticky, trembling, cold and I still feel slightly sick and dizzy. Lovely.

I will try this workout again another day, soon. I will let you guys know how my times compare.

[Scott Kolasinski]

Three rounds, 21-15- and 9 reps, for time, of:
95 pound Hang squat clean
Handstand push-ups
185 pound Deadlift
Ring Dips

Time = 37:58

Handstand Push-Ups were tough, especially following Ring Dips (2nd and 3rd rounds). All hang squat cleans and deadlifts were unbroken. Happy I did it under 40 minutes.