Monday, June 15, 2009
June 14th, 2009
The Bear
“Baseline”
500m row
40 squats
30 situps
20 pushups
10 pullups
Then, 3 rounds:
10 GHD Hip Extensions @ 3010
Max time L-sit or tuck-sit hold
3010 means 3 sec down, 0 sec pause at bottom, 1 sec up and 0 sec pause at top. This is not for time. Go straight from the GHD hip extensions to the L-sits, but rest approx. 90 seconds between rounds.
Categories: baseline
Baseline 5:08 rx’d (32 sec improvement)
oh great…see you at 4
Baseline 4:09 Rx’d…..was done after that.
Not happy with my results today. Took me 45 seconds longer than last time. Set the rower at a higher tension than before and did all toe push ups instead of kpu’s. Think it works better to pace the rowing, I pushed that part too hard and didn’t have enough left to finish.
@DavidW
Nice job Dave!! That’s a solid improvement!!!
will be in at 5pm…
I’ve decided to do one more baseline at same level (kpu and blue band) before moving on to toe pu’s and no band. Hopefully improve time by a few secs….
Improved my last time by 9 seconds, but still slower than my first time by 4 seconds.
Today: 4:45
black band
oops, I meant 4:46
3:40 as Rx’d.
4:35 today…11 secs faster than last…no ball…unanchored…kpu…blue
Time to let it go now…and move to RX level next time…
5:55 as rx’d. The kipping is so close, I’m amost there!! This is almost a minute faster than a month ago when I joined. Next round, 4:30! Played on the rings, the dips and L sits are coming along. Fun fun!
3:53 rx’d. PB for me by 31 seconds!
You rocked it Brad!! Thanks for cheering me on…
4:51 rx’d. Beat my last time by 59 seconds.
nice work BRad !!@BRad
@ Brad. Nice job man. All of you Sub5ers motivate me, but you sub4′s scare me…ulghh i can still feel the crossfit cough!
@DavidW
Ahh, the Baseline Burn, had it all afternoon myself.