Monday, October 4, 2010

Monday, October 4, 2010


Congratulations Ryan B., for completing Sunday’s Freedom’s Run marathon with a new personal record!

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.

Compare all results to April 6, 2010.

5 Comments

  1. joepap | October 3, 2010 at 9:32 pm
     

    I have excuses…I have lies…I have sabotaged over and over…I’m sadly probably in the last 25% too.

    That’s in the past though. Taking the advice of Mr. Wolf (and probably Nike), I’ll just do it.

    “See” you in 30 days.

    Reply
  2. coach | October 4, 2010 at 11:59 am
     

    –Scores–
    Borja G.: 135-145-145-145-145x-lbs., 15, 11, 6
    Robbie S.: 130-140-140-140-140-lbs., 7, 7, 6
    Rob K.: 130-140-150-160x-145-lbs., 21, 17, 9
    Derek B.: 120-130-140-150-155-lbs., 7, 7, 7
    Tamra F.: 115-120-125-125-125-lbs., 3, 6, 4
    Ralph A.: 120-130-135-140-145-lbs., 4, 3, 2
    Kris C.: 85-95-100-105-x-lbs., 4, 3, 2
    Paul M.: 85-95-105-115-x-lbs., 7, 1, 11 (sub: jump-stretch pull-up, red)
    Jessy C.: 75-85-90-95x-x-lbs., 3, 9, 7 (sub: jump-stretch pull-up, red)
    Ted K.: 75-75-75-75-75-lbs., 8, 7, 4
    Kevin W.: 75-85-95-105-x-lbs., 9, 7, 4
    Larry B.: 65-75-85-85-x-lbs., 1, 3, 2 (sub: jump-stretch pull-up, red)
    Bill M.: 55-65-70-75-80-lbs., 6, 3, 3
    Ryan B.: 55-60-60-60-x-lbs., 5, 4, 5 (sub: jump-stretch pull-up, blue)
    Mike S.: 175-185-200-185-185x-lbs., 15, 14, 10
    Sean M.: 155-155-155-155-155-lbs., 12, 8, 8
    David O.: 165-165-155-155-155x-lbs., 19, 6, 8
    Neil A.: 160-165-170-175-175x-lbs., 16, 11, 7
    John B.: 125-135-145-150-155-lbs., 14, 10, 7
    Josh M.: 120-130-140-145-150x-lbs., 17, 10, 7
    Sidra C.: 110-120-125-130-135x-lbs., 8, 7, 5
    Brian T.: 115-125-130x-130-135x-lbs., 18, 18, 7
    Jon H.: 45-45-55-55-65-lbs., 20, 13, 13 (sub: 5-5-5-5-5; bodyrow)
    Mayra C.: 75-85-90-95-100x-lbs., 5, 7, 5 (sub: jump-stretch pull-up, red)
    Sakar P.: 150-155-155x-150x-120x-lbs., 8, 8, 5
    Steve D.: 165-175-185x-175x-165-lbs., 16, 12, 6
    Alex M.: 160-170-175-180-180x-lbs., 14, 15, 7
    Jeff W.: 130-135-140-145-150-lbs., 6, 7, 3
    Bill G.: 155-165-170-175-175x-lbs., 12, 10, 8
    Ivy F.: 120-120-125-130-135-lbs., 7, 7, 7 (sub: jump-stretch pull-up, blue)
    Teal B.: 105-115-120x-120-120-lbs., 6, 5, 2 (sub: jump-stretch pull-up, blue)
    Livia S.: 45-55-60-65-70-lbs., 7, 7, 7 (sub: jump-stretch pull-up, blue)
    Set S.: 35-35-35-35-35-lbs., 12, 14, 7 (sub: bodyrow)
    Dave R.: 205-220-230x-230x-x-lbs., 19, 9, 10
    Kevin C.: 105-115-120-115-x-lbs., 8, 5, 3
    Jenn J.: 85-85-75-75-75-lbs., 11, 12, 6 (sub: jump-stretch pull-up, blue)
    David C.: 75-85-95-95-95-lbs., 8, 5, 3 (sub: jump-stretch pull-up, green)
    Adam C.: 140-150-155-160-165-lbs., 9, 7, 5 (+ 20-lbs.)
    Marco M.: 165-175-180-185x-175-lbs., 9, 10, 10
    Tod C.: 185-190-195-185x-x-lbs., 9, 8, 7
    David S.: 140-150-155-160x-145-lbs., 13, 9, 9
    Keena S.: 65-75-80-85-90-lbs., 8, 6, 7 (sub: jump-stretch pull-up, red)
    Angel P.: 65-75-75-65-65-lbs., 21, 13, 9 (sub: bodyrow)
    Campbell R.: 35-45-55-60-60-lbs., 7, 10, 7 (sub: bodyrow)
    Syed Q.: 68-85-95-100-105x-lbs., 8, 4, 4
    Josh O.: 185-205-225-225x-185-lbs., 7, 6, 4
    Wayne C.: 130-135-145x-135x-135x-lbs., 10, 6, 6
    Erez Y.: 120-130-140-150-155-lbs., 17, 7, 3
    Tyler P.: 130-140-145x-135-135-lbs., 9, 9, 4
    Chad F.: 115-125-135-135-135-lbs., 9, 5, 6
    Koji H.: 95-105-115-120x-x-lbs., 15, 16, 10
    Chuck D.: 95-105-105-115-115-lbs., 12, 5, 4 (sub: jump-stretch pull-up, green)
    Mark C.: 65-65-65-65-65-lbs., 12, 10, 10 (sub: bodyrow)
    Anna H.: 65-70-75-80-80-lbs., 9, 5, 6 (sub: jump-stretch pull-up, green)
    Cristian D.: 55-65-65-65-65-lbs., 4, 5, 4 (sub: jump-stretch pull-up, green)
    Diana D.: 35-25-25-25-25-lbs., 15, 15, 10 (sub: bodyrow)
    Antonio G.: 160-170-185-195x-180-lbs., 11, 13, 11
    Charles H.: 160-170-180x-175x-x-lbs., 22, 9, 9
    Jerry C.: 120-135-150-150x-x-lbs., 4, 3, 5 (sub: jump-stretch pull-up, red)
    Jonathan H.: 120-130-135-135x-x-lbs., 19, 8, 8
    Lee P.: 115-125-135-140-x-lbs., 6, 7, 1
    Stuart W.: 115-125-130-135-x-lbs., 14, 10, 6
    Leota B.: 65-75-85-95-100-lbs., 14, 8, 7 (sub: jump-stretch pull-up, red)
    Jeff B.: 65-65-65-65-65-lbs., 6, 5, 3
    Noland C.: 65-65-65-65-65-lbs., 5, 2, 2 (sub: jump-stretch pull-up, green)
    Katherine C.: 45-60-60-60-60-lbs., 3, 9, 6 (sub: jump-stretch pull-up, green)
    Christine D.: 25-25-25-25-25-lbs., 11, 8, 7 (sub: 5-5-5-5-5; bodyrow)
    Jennifer M.: 45-55-55-55-55-lbs., 8, 3, 5 (sub: jump-stretch pull-up, green)

    Reply
  3. mike | October 4, 2010 at 1:14 pm
     

    Coaches, although it is a charitable mistake, I cannot accept the final 185 in my results this morning. Dropping the bar on the very last rep is still failure. I can’t undo it, but will be more focused next time.

    Reply
  4. Mrs. F | October 4, 2010 at 3:02 pm
     

    I want to say “thank you” to BK for helping me get to my full potential today on the squat. I really appreciate all the work you have all put in on helping us get maximum mobility in these very essential movements. The results are almost instantaneous, and that is quite motivating 🙂

    Reply
  5. Erez | October 4, 2010 at 7:51 pm
     

    Coaches, that was awesome. Thanks.

    Reply

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