Thursday, April 8, 2010

Thursday, April 8, 2010


With a continuously running clock complete one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, etc.—continuing as long as you are able.

Use as many sets each minute as needed.

This workout is scored by both the number of minutes and total pull-ups completed.

Compare results to January 20, 2010.

workout courtesy of crossfit.com

then, “Michael
three rounds for time:
800m run
50x back extension
50x sit-up

Compare results to August 7, 2009.

workout courtesy of crossfit.com

7 Comments

  1. coach | April 7, 2010 at 9:10 pm
     

    Team,

    Here is what we have for the marathon registration so far: 28 racers and counting! Training begins immediately following the final running clinic in May, and will be posted weekly under the “MPH Endurance” tab in the top left corner of our web page. Until then, the breakdown of clinics is as follows:

    May 2:
    Shana
    Kim
    Leota
    Amy S.
    Sean F.
    Roselena
    Kris
    Jenn J.
    Samir

    May 16:
    Caitlin
    Mike S.
    Derek
    Jessica
    Alex M.
    Jeremy
    Matt
    Brian T.

    May 23:
    Jen M.
    Sean M.
    Thom
    Robb
    Neil
    Christy
    Josh O.

    Clinic TBD:
    Christine
    Jeff
    Josh M.
    Lee

    If you haven’t signed-up for the race yet, send me a note when you do with the date of the clinic you’d like to attend, and we’ll accommodate you.

    With the race turnout so far, our first clinic for athletes not in marathon training will be in June. We’ll post details about that next week.

    Keep the registrations coming…

    John

    Reply
  2. coach | April 8, 2010 at 9:52 am
     

    –Scores–
    Bill M.: 7 rounds + 5x pull-up, 16:47 (sub: jump-stretch pull-up, red, 1/2x pushup; 2 rounds)
    Shana S.: 10 rounds + 8x pull-up, 27:41 (sub: jump-stretch pull-up, blue)
    Mike D.: 8 rounds + 6x pull-up, 26:40
    Ralph A.: 6 rounds + 2x pull-up, 17:11 (sub: jump-stretch pull-up, red; 2 rounds)
    Amy D.: 18 rounds + 16x bodyrow, 25:37 (35-lbs.; sub: bodyrow, 800m row, russian swing)
    Paul M.: 10 rounds + 6x pull-up, 15:04 (sub: jump-stretch pull-up, red, russian swing; 2 rounds)
    Tamra F.: 8 rounds + 7x pull-up, 22:54 (sub: jump-stretch pull-up, red; 2 rounds)
    Erin K.: 11 rounds + 4x pull-up, 22:43
    Kristie K.: 8 rounds + 7x pull-up, 15:10 (sub: jump-stretch pull-up, blue, 800m row, 1/2x pushup, no sit-up; 2 rounds)
    Erez Y.: 12 rounds + 12x pull-up, 26:34
    Derek B.: 7 rounds + 3x pull-up, 26:26 (sub: jump-stretch pull-up, red)
    Charles H.: 14 rounds + 11x pull-up, 25:15
    Josh O.: 8 rounds + 6x pull-up, 25:58
    Josh M.: 12 rounds + 9x pull-up, 23:21
    Scott D.: 10 rounds + 9x pull-up, 19:36 (2 rounds)
    Ryan B.: 11 rounds + 11x bodyrow, 20:25 (sub: bodyrow; 2 rounds)
    Ivy F.: 12 rounds + 12x pull-up, 25:51 (sub: jump-stretch pull-up, red)
    David O.: 12 rounds + 5x pull-up, 24:16 (sub: 20-lb. weighted pull-up first 10 rounds)
    Sidra C.: 8 rounds + 7x pull-up, 27:23 (sub: jump-stretch pull-up, red)
    Jessica H.: 12 rounds + 9x pull-up, 19:55
    Roselena R.: 10 rounds + 7x pull-up, 23:02 (sub: jump-stretch pull-up, red; 2 rounds)
    Bill G.: 8 rounds + 8x pull-up, 24:28
    Kevin C.: 6 rounds + 4x pull-up, 30:28
    Sara D.: 11 rounds + 4x pull-up, 19:19 (sub: jump-stretch pull-up, green; 2 rounds)
    Marco M.: 10 rounds + 5x pull-up, 30:30 (sub: jump-stretch pull-up, blue)
    Jerry C.: 9 rounds + 3x pull-up, 12:19 (25-lbs.; sub: bodyrow, 400m run, 1/2x swing, 1/2x sit-up; 2 rounds)
    David S.: 6 rounds + 2x pull-up, 27:30
    Joe P.: 13 rounds + 12x pull-up
    Neil A.: 14 rounds + 11x pull-up, 26:40
    Dave R.: 15 rounds + 6x pull-up, 23:10
    Matt W.: 10 rounds, 17:52 (2 rounds)
    Susanna B.: 11 rounds + 8x pull-up, 22:06 (sub: bodyrow, 400m run; 2 rounds)
    Linda K.: 7 rounds + 8x pull-up, 22:11 (sub: 800m row, jump-stretch pull-up, green; 2 rounds)
    Christine S.: 6 rounds + 3x pull-up, 24:48
    Lisa C.: 8 rounds + 7x pull-up, 23:57 (sub: 800m row, jump-stretch pull-up, red)
    Christy P.: 18 rounds + 16x pull-up, 19:59
    Adam H.: 10 rounds + 9x pull-up, 27:16
    Jason H.: 11 rounds + 8x pull-up, 22:09 (sub: strict pull-up)
    Kyle F.: 9 rounds + 6x pull-up, 25:20 (sub: 800m row; 2 rounds)
    Johnny A.: 7 rounds + 7x pull-up, 19:09 (sub: jump-stretch pull-up, green; 2 rounds)
    Andrew R.: 8 rounds + 3x pull-up, 16:30 (2 rounds)
    Thomas M.: 14 rounds + 9x pull-up, 27:04
    Amy S.: 4 rounds + 2x pull-up, 16:40 (sub: jump-stretch pull-up, red, 800m row, 1/2x pushup; 2 rounds)
    Sean F.: 11 rounds + 11x pull-up, 25:59
    Tyler P.: 5 rounds + 5x pull-up, 22:58 (sub: jump-stretch pull-up, green, 800m row; 2 rounds)
    Lee P.: 5 rounds + 4x pull-up, 25:08 (sub: jump-stretch pull-up, red; 2 rounds)
    Michelle C.: 5 rounds + 1x pull-up, 31:02 (sub: jump-stretch pull-up, green; 2 rounds)
    Syed Q.: 6 rounds + 4x pull-up, 29:26 (25-lbs.; sub: jump-stretch pull-up, red; 2 rounds)
    Wayne C.: 9 rounds + 8x pull-up, 29:11
    Antonio G.: 11 rounds + 8x pull-up, 25:04
    Ricky B.: 14 rounds + 10x pull-up, 24:42 (sub: 1/2x pushup)
    Leota B.: 11 rounds + 6x bodyrow, 23:16 (sub: bodyrow, 1/2x pushup; 2 rounds)

    Reply
  3. Rob | April 8, 2010 at 10:05 am
     

    Against my better judgment, I just signed up. I see this ending badly for me. 🙂

    Reply
  4. coach | April 8, 2010 at 10:09 am
     

    Notes for today:
    -back extension substitution: swing @ 35/25-lbs.

    Reply
  5. jwood30 | April 8, 2010 at 12:31 pm
     

    Awesome work Jessica! JW

    Reply
    • Jessica | April 8, 2010 at 4:06 pm
       

      Thanks, Jeff, great to see you’re running in October!

      Reply
  6. jwood30 | April 8, 2010 at 3:38 pm
     

    I just registered for the marathon! Rob, don’t you mean because of your better judgment as opposed to against it. JW

    Reply

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