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08.24.2009-Monday-Day 1

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5 rounds for time of:

5 sumo deadlift high pulls – 135# (85#)

15 burpees

post times to comments:

main site WOD=Cindy or Mary

DAY 96 of the burpee challenge

DAY 23 of the paleo challenge

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0 thoughts on “08.24.2009-Monday-Day 1”

  9. J9

    Staying true to “constantly varied” training – maybe we could try this
    “QUARTER CINDY” x 4
    (as posted on the Paleo Challenge website today)
    Complete as many rounds possible in 5 minutes:
    5 Pull-ups
    10 Push-ups
    15 Air Squats
    Rest 5 minutes. Repeat 4 times for a total of 20 minutes of work. Start each 5 minutes with the next rep in sequence.
    For example, if you did 3 rounds and 4 Push-ups in the first quarter, start the next 5 minutes with the 5th push-up and finish round 4, going into round 5.
    You should have many more rounds than your regular Cindy score. I’ll guesstimate 25% more.
    Push to the limit! There is no extra programming. You should go as if these 5 minute segments are the last moments of your life.
    If you cannot do pull-ups, use jumping pull-ups.
    If you cannot do full push-ups, do them from the knees.
    If you didn’t go hard enough, your penalty is Row 2k for time. If you went as hard as you should have, you should not be able to get off the floor to row at all!

  10. J9

    Staying true to “constantly varied” training – maybe we could try this
    “QUARTER CINDY” x 4
    (as posted on the Paleo Challenge website today)
    Complete as many rounds possible in 5 minutes:
    5 Pull-ups
    10 Push-ups
    15 Air Squats
    Rest 5 minutes. Repeat 4 times for a total of 20 minutes of work. Start each 5 minutes with the next rep in sequence.
    For example, if you did 3 rounds and 4 Push-ups in the first quarter, start the next 5 minutes with the 5th push-up and finish round 4, going into round 5.
    You should have many more rounds than your regular Cindy score. I’ll guesstimate 25% more.
    Push to the limit! There is no extra programming. You should go as if these 5 minute segments are the last moments of your life.
    If you cannot do pull-ups, use jumping pull-ups.
    If you cannot do full push-ups, do them from the knees.
    If you didn’t go hard enough, your penalty is Row 2k for time. If you went as hard as you should have, you should not be able to get off the floor to row at all!

  11. J9

    Staying true to “constantly varied” training – maybe we could try this
    “QUARTER CINDY” x 4
    (as posted on the Paleo Challenge website today)
    Complete as many rounds possible in 5 minutes:
    5 Pull-ups
    10 Push-ups
    15 Air Squats
    Rest 5 minutes. Repeat 4 times for a total of 20 minutes of work. Start each 5 minutes with the next rep in sequence.
    For example, if you did 3 rounds and 4 Push-ups in the first quarter, start the next 5 minutes with the 5th push-up and finish round 4, going into round 5.
    You should have many more rounds than your regular Cindy score. I’ll guesstimate 25% more.
    Push to the limit! There is no extra programming. You should go as if these 5 minute segments are the last moments of your life.
    If you cannot do pull-ups, use jumping pull-ups.
    If you cannot do full push-ups, do them from the knees.
    If you didn’t go hard enough, your penalty is Row 2k for time. If you went as hard as you should have, you should not be able to get off the floor to row at all!

  12. J9

    Staying true to “constantly varied” training – maybe we could try this
    “QUARTER CINDY” x 4
    (as posted on the Paleo Challenge website today)
    Complete as many rounds possible in 5 minutes:
    5 Pull-ups
    10 Push-ups
    15 Air Squats
    Rest 5 minutes. Repeat 4 times for a total of 20 minutes of work. Start each 5 minutes with the next rep in sequence.
    For example, if you did 3 rounds and 4 Push-ups in the first quarter, start the next 5 minutes with the 5th push-up and finish round 4, going into round 5.
    You should have many more rounds than your regular Cindy score. I’ll guesstimate 25% more.
    Push to the limit! There is no extra programming. You should go as if these 5 minute segments are the last moments of your life.
    If you cannot do pull-ups, use jumping pull-ups.
    If you cannot do full push-ups, do them from the knees.
    If you didn’t go hard enough, your penalty is Row 2k for time. If you went as hard as you should have, you should not be able to get off the floor to row at all!

  21. Pat

    She was a quick one… and not the “usual” Monday WOD!
    Day 1 modified:
    McCoy-10:51, 115#
    Maryanne-8:29, 45#, step-ups
    Anna-8:58, 65#, step-ups
    Cheryl-7:13, 65#
    Janice-6:56, 65#
    Day 1 rx’d:
    Beard-12:31
    Janine-7:23
    Matt-8:43
    VonRon-10:29
    KennyG-10:44
    Randy-9:57
    SvW-10:10
    CZFranky-8:11
    Deb-7:50
    Cam-7:28
    Charlie-9:20
    Melanie-10:31
    Bill-8:29
    Rosemary-9:31
    Jason-8:50
    Scott-6:33

  22. Pat

    She was a quick one… and not the “usual” Monday WOD!
    Day 1 modified:
    McCoy-10:51, 115#
    Maryanne-8:29, 45#, step-ups
    Anna-8:58, 65#, step-ups
    Cheryl-7:13, 65#
    Janice-6:56, 65#
    Day 1 rx’d:
    Beard-12:31
    Janine-7:23
    Matt-8:43
    VonRon-10:29
    KennyG-10:44
    Randy-9:57
    SvW-10:10
    CZFranky-8:11
    Deb-7:50
    Cam-7:28
    Charlie-9:20
    Melanie-10:31
    Bill-8:29
    Rosemary-9:31
    Jason-8:50
    Scott-6:33

  23. Pat

    She was a quick one… and not the “usual” Monday WOD!
    Day 1 modified:
    McCoy-10:51, 115#
    Maryanne-8:29, 45#, step-ups
    Anna-8:58, 65#, step-ups
    Cheryl-7:13, 65#
    Janice-6:56, 65#
    Day 1 rx’d:
    Beard-12:31
    Janine-7:23
    Matt-8:43
    VonRon-10:29
    KennyG-10:44
    Randy-9:57
    SvW-10:10
    CZFranky-8:11
    Deb-7:50
    Cam-7:28
    Charlie-9:20
    Melanie-10:31
    Bill-8:29
    Rosemary-9:31
    Jason-8:50
    Scott-6:33

  24. Pat

    She was a quick one… and not the “usual” Monday WOD!
    Day 1 modified:
    McCoy-10:51, 115#
    Maryanne-8:29, 45#, step-ups
    Anna-8:58, 65#, step-ups
    Cheryl-7:13, 65#
    Janice-6:56, 65#
    Day 1 rx’d:
    Beard-12:31
    Janine-7:23
    Matt-8:43
    VonRon-10:29
    KennyG-10:44
    Randy-9:57
    SvW-10:10
    CZFranky-8:11
    Deb-7:50
    Cam-7:28
    Charlie-9:20
    Melanie-10:31
    Bill-8:29
    Rosemary-9:31
    Jason-8:50
    Scott-6:33

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