14/10/09 (Workout)

AMRAP, 20 min, 6-4-2, Squat, Push-Up, Inverted Row

(Rx push-ups, 5th hole & medium brown)

11:00 - Setup, 3x
:06 - Go

Rounds: 16

09/10/09 (Workout)

AMRAP, 20min, 6-4-2, Squats, Push-ups, Pull-ups

(Rx push-ups, yellow and red pull-ups)

14

02/10/09 (Workout)

AMRAP, 20 min, 6-4-2: Shoulder Press, Push-Up, Inverted Row

(10kg, max width feet, 4th hole & small brown box)

15 rounds

11/09/09

Tabata row

184W, 969m

10 rounds, max reps push-ups, pull-ups

11,7
5,5
6,7
9,6*
9,6
8,7
6,7
7,6
7,6
8,7

(push-ups on knees past round 3, purple pull-ups)

08/08/09

Squat practice

Overhead squat, 5x5 (20kg) fail at 3

Beginner ladder, Rung 1, 10mins, purple pull-ups

25/02/09

3.5km Run

Time:

Squat Tabata: 14
Push-up (45 up) Tabata: 3
Sit-up Tabata: 9

20/02/09

Angie tonight. So now, from having done none of the benchmark workouts I get two in one week.

Given the state of my pull-ups and push-ups the first half of this one scares me, and I look forward to that last push-up. While the sit-ups should be fine, my abs ache all over after Annie on Wednesday.

And so...

Angie:

For time:

*100 pull-ups
*100 push-ups
*100 sit-ups
*100 squats

(Pull-ups with orange & yellow bands, push-ups on knees, sit-ups with feet pinned & abmat)

Time: 28:15

I was quite happy with the pull-ups. I think I can probably drop one of the bands - yellow perhaps. My kipping is getting better, and once I can start stringing my reps together I should see faster improvement.

The push-ups sucked. Even on my knees, I find it difficult to knock these out. The biggest problem is pushing out from the bottom. This is also the issue I have with ring-dips. It may be the same strength deficiency that is holding me back with both these.

10/02/09

Cindy

AMRAP in 20 mins:

*5 pull-ups
*10 push-ups
*15 squats

Rounds: 13

Far from great. Pull-ups still let me down: they are mostly knocked out as singles and really slow me down. I'm not sure if it's better (from a development perspective) to do them propperly but interupted or assisted and continuous.

Push-ups, too. These were all done on my knees, excepting a couple early in the workout.

Really need to keep score of these AMRAP workouts during them. Honestly, I think 13 might be a bit generous...there may be an extra two rounds that came out of nowhere. But I'm going to stick with 13...this is what I posted at the gym, and also on the main site.

First main site workout that I've done, also first morning sessions (6am).

Tuesday 02/12/08

Strength

Front Squat 5-5-5-5-5
40 60 (F,2) 50 55 60

Power Clean 5-5
20 30

Need to watch shoulder positioning for the front squats. I feel like I could squat a good bit heavier so long as weight is kept of my arms. Might practice these on the weekend. Ran out of time for power cleans, might run over these, too.

Met-Con

4 rounds for time:

*10 Push-Ups
*10 Squat
*10 Pull-Ups
*10 Burpies

Time:
9:xx?

Not bad, but need to drive myself harder on these short workouts. Dropped to knees for pushups on second round. Red & yellow bands for the pullups, too. Technique was terrible for pushups by final round - couldn't do more than 1 consecutive, even on knees. Same for burpies...removed pushup from these during final round.

Workout: Row, Push, Pull....Repeat

3 rounds for time:

*500m rowing
*21 push-ups
*21 pull-ups

Time: 17:58

Technique: 4
Effort: 4

Notes:
*Push-ups on knees
*Purple & red band at foot for pull-ups