Tuesday, April 6, 2010

Tuesday, April 6, 2010


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.

18 Comments

  1. mikeheartspullups | April 5, 2010 at 9:15 pm
     

    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.”

    Reply
    • coach | April 6, 2010 at 10:10 am
       

      I’ve been a terror since the “Globo Gym” era

      Reply
      • Rob | April 6, 2010 at 11:07 am
         

        I love it when you call me B. K-a

        Reply
        • b-kay | April 6, 2010 at 11:14 am
           

          nice!…virtual fist bumps all around…

          Reply
        • Erez | April 6, 2010 at 11:15 am
           

          Everytime we squat, we squat D.E.E.P.

          Reply
  2. coach | April 6, 2010 at 6:58 am
     

    –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)

    Reply
  3. mikeheartspullups | April 6, 2010 at 11:50 am
     

    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!

    Reply
    • coach | April 6, 2010 at 11:56 am
       

      Nice, Caitlin! I’m sorry I missed it. Good thing you’re coming in tonight…

      John

      Reply
    • train2live | April 6, 2010 at 12:27 pm
       

      Awesome, Caitlin!! Way to go girl!

      Dave O

      Reply
  4. TinkWants2GetStronger | April 6, 2010 at 12:01 pm
     

    most AWESOME Cait!!! Nice JOB!!! (insert applause)

    Reply
  5. Mrs. F | April 6, 2010 at 12:03 pm
     

    Yay Caitlin! Way to go!

    Reply
  6. coach | April 6, 2010 at 12:29 pm
     

    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

    Reply
    • caitlin | April 6, 2010 at 12:46 pm
       

      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. 🙂

      Reply
      • Need A Bionic Back | April 6, 2010 at 1:25 pm
         

        Congrats Irish! And you made it with a few months to spare 🙂

        John

        Reply
      • tbferg | April 6, 2010 at 2:06 pm
         

        Well done, Caitlin! We can share pull-up birthdays.

        Reply
        • caitlin | April 6, 2010 at 2:14 pm
           

          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?

          Reply
  7. mchofia | April 6, 2010 at 2:16 pm
     

    Great Job Caitlin!!

    Reply
  8. Jen M. | April 6, 2010 at 6:51 pm
     

    yay caitlin!! 🙂

    Reply

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