front squat
10-10-10-10-10
then, three rounds; rest amply between rounds:
max strict pull-up + max kipping pull-up*
*After the first missed strict pull-up repetition, you must stay on the pull-up bar and continue the max effort using the kipping pull-up.
This workout is scored by the total number of repetitions completed from each round.
I hear the Notorious M.P.H. has a new album out, “Life After the Clock Stops,” featuring their #1 smash hit, “Mo Reps Mo Problems.”
I’ve been a terror since the “Globo Gym” era…
I love it when you call me B. K-a
nice!…virtual fist bumps all around…
Everytime we squat, we squat D.E.E.P.
–Scores–
Antonio G.: 145-165-175-175-175-lbs., 11, 10, 8
Mike D.: 135-145-155x-145-145x-lbs., 7, 8, 9
Ralph A.: 135-135-135-135-135-lbs., 5, 4, 4
Erez Y.: 135-145x-135-135-135-lbs., 21, 12, 10
Alex M.: 135-145-155-165-165-lbs., 11, 13, 10
Kim H.: 105-110-115-115-115-lbs., 13, 10, 8 (sub: bodyrow)
Kris C.: 75-80-90-95-100-lbs., 13, 7, 8 (sub: jump-stretch pull-up, red)
Paul M.: 75-85-95-95-95-lbs., 13, 8, 9 (sub: jump-stretch pull-up, red)
Beth F.: 55-65-70-70-70-lbs., 6, 9, 8 (sub: jump-stretch pull-up, blue)
Keena S.: 55-65-65-65-65-lbs., 11, 14, 12 (sub: jump-stretch pull-up, green)
Bill M.: 55-60-65-65-65-lbs., 12, 5, 5 (sub: jump-stretch pull-up, red, round one)
Amy D.: 135-135-155-155-155-lbs., 35, 16, 17 (sub: deadlift, bodyrow)
Jeremy N.: 185-195-205-205-205-lbs., 7, 7, 8
David O.: 165-175-185-175-165-lbs., 8, 8, 4 (20-lbs.)
Neil A.: 165-175-185x-175x-165-lbs., 20, 10, 10
Rob K.: 145-145-145-145-145x-lbs., 25, 15, 14
Charles H.: 165-175-175-175x-165-lbs., 25, 13, 11
Robbie S.: 125-135-145-135x-135-lbs., 7, 6, 6
Josh M.: 125-130-135-135x-125-lbs., 19, 10, 9
Ivy F.: 125-130-135-140-140x-lbs., 21, 11, 11 (sub: bodyrow)
Sidra C.: 125-125-125-125-115-lbs., 5, 5, 4
Ravi S.: 105-110-115-120-120-lbs., 14, 11, 13
Jessica H.: 75-80-90-95-100-lbs., 15, 10, 6
Jessy C.: 70-75-80-85-85-lbs., 5, 4, 4
Jeff W.: 135-145-155x-145x-145x-lbs., 10, 7, 7
David S.: 95-105-110-115-115-lbs., 5, 5, 3
Kevin C.: 115-115-115-115-115-lbs., 9, 5, 8
Joe P.: 205-215-215-225-230-lbs., 15, 10, 12
Brian T.: 85-85-85-85-85-lbs., 6, 6, 3
Christine S.: 65-70-70-70-70-lbs., 6, 6, 7
John S.: 135-125-115-115-115-lbs., 11, 9, 7
Sean F.: 95-105-115-115-115-lbs., 10, 7, 6
Jen M.: 85-95-95-95-95-lbs., 6, 4, 4
Johnny A.: 85-85-85-85-85-lbs., 10, 11, 5 (sub: jump-stretch pull-up, green)
Fernanda G.: 75-85-85-85-85-lbs., 5, 4, 4 (sub: jump-stretch pull-up, red)
Dave R.: 225-225-225x-215-x-lbs., 19, 11, 8
Alan N.: 13, 9, 9
David C.: 65-75-85-85-85-lbs., 5, 5, 5 (sub: jump-stretch pull-up, green)
Joe F.: 135-145-150-150-135-lbs., 21, 14, 10
Adam C.: 145-150-155-155-145-lbs., 11, 13, 6
Jason H.: 125-135-135x-125-125-lbs.
Andrew R.: 115-115-115-115-115-lbs., 15, 11, 7
Thomas M.: 105-105-105-105-105-lbs., 14, 14, 10
Travis O.: 105-105-105-105-105-lbs., 16, 15, 6 (sub: bodyrow)
Josh O.: 185-205-195-195-195x-lbs., 5, 6, 4
Meghan M.: 155-165-170-175-175-lbs., 15, 12, 13
Lee P.: 105-115-120-125-130-lbs., 4, 2, 1
Kyle F.: 165-175x-165-165-165x-lbs., 10, 10, 8
Susanna B.: 105-110-115-110-110-lbs., 10, 8, 7 (sub: bodyrow)
Kristie K.: 65-65-65-75-65-lbs., 10, 10, 9 (sub: jump-stretch pull-up, blue)
Ryan B.: 45-35-35-35-35-lbs., 5, 5, 7 (sub: jump-stretch pull-up, green)
Sue R.: 45-45-45-45-35-lbs., 7, 4, 7 (sub: jump-stretch pull-up, blue)
Amy S.: 15-15-15-15-15-lbs., 7, 6, 5 (sub: jump-stretch pull-up, red)
Sean M.: 185-195-195x-185-185x-lbs., 6, 7, 5
Ricky B.: 135-145-155-160x-145-lbs., 18, 18, 9
Christy P.: 135-155-165x-155x-x-lbs., 23, 14, 12
Jonathan H.: 115-125-125-125x-115-lbs., 17, 11, 8
Wayne C.: 135-145-145-145-145x-lbs., 10, 7, 7
Marc B.: 135-155-165-175-155-lbs., 5, 6, 5
Tamra F.: 115-125-125-125x-115-lbs., 1, 2, 3
Caitlin F.: 95-105-110-110-110-lbs., 3, 4, 4 (sub: jump-stretch pull-up, red)
Gary C.: 85-95-95-95-95-lbs., 7, 7, 6 (sub: jump-stretch pull-up, blue)
Teal B.: 105-110-115-115-115x-lbs., 12, 7, 6 (sub: jump-stretch pull-up, green)
Leota B.: 65-75-65-65-65-lbs., 18, 15, 15 (sub: jump-stretch pull-up, green)
Katie M.: 55-60-60-60-60-lbs., 11, 9, 7 (sub: jump-stretch pull-up, blue)
Shana S.: 65-75-75-80-80-lbs., 6, 12, 11 (sub: jump-stretch pull-up, blue)
Mike S.: 85-95-105-110-110x-lbs., 18, 14, 14 (sub: shoulder press)
Ok, all Notorious M.P.H. jokes aside, I have an announcement. Yesterday, between grueling rounds of rowing, Caitlin got her first pullup.
Hip hip hooray!
Nice, Caitlin! I’m sorry I missed it. Good thing you’re coming in tonight…
John
Awesome, Caitlin!! Way to go girl!
Dave O
most AWESOME Cait!!! Nice JOB!!! (insert applause)
Yay Caitlin! Way to go!
Caitlin,
I’m so sorry I missed mentioning your first pull-up. You worked really hard to get it, and I am so proud of you!! Congratulations!
Melody
Thanks everyone for the congratulations! I really appreciate the support.
I’m pretty excited as I have never in my life had a pull-up.
Man I wish I could do those elementary school state fitness tests all over again. 🙂
Congrats Irish! And you made it with a few months to spare 🙂
John
Well done, Caitlin! We can share pull-up birthdays.
T,
I’m sorry I didn’t read the blog yesterday until late! I owe you a congratulations as well. Three pull ups? You don’t mess around do you?
Great Job Caitlin!!
yay caitlin!! 🙂