Wednesday, October 24, 2012

Wednesday, October 24, 2012


deadlift
1-1-1

Compare results to July 11, 2012.

then, three rounds; rest amply between rounds:
max strict pull-up*
10x strict toes-to-bar
max plank hold

*If previous score is greater than 10 repetitions, add weight.

This workout is scored by the total pull-ups completed from all three rounds, and the total time held in the plank position from all three rounds.

6 Comments

  1. jdchristopher | October 24, 2012 at 10:42 am
     

    …after three days back, with taking a whole three weeks off… this is how i feel.

    it’s not pretty. it’s really.. really not pretty. form? mobility? pah!

    … there’s a lesson to be learned here, i’m just not sure what.

    Reply
  2. christyphillips | October 24, 2012 at 11:41 am
     

    Hey Mike F. here is the paleo pancakes recipe I was talking about yesterday:
    http://www.catalystathletics.com/recipes/recipe.php?recipeID=27

    Diet tips: Eat these every day! And drink protein at least 2x daily. With coconut water. And a jar of almond butter 😉

    http://www.youtube.com/watch?v=dpZChF7p1Sk

    Reply
  3. mjfrias15 | October 24, 2012 at 4:05 pm
     

    i am so hungry now!

    i am going to try these pancakes this weekend.

    As always you are doing this diet as Rx and Mel is going to scale me, since i am doing only 1 or 2 lifts a day and you are doing multiple lifts!

    Reply
  4. coach | October 24, 2012 at 4:16 pm
     

    What? I’m not going to touch your diet, Mike! Eat like Christy and get huuuge!

    Also, for everyone who struggled on one of those warm-up drills yesterday (you know which one I am talking about), skip to minute 1:54 of the video below. And please, watch over, and over, and over again. This is a little bit of a progression on what we did, but you just might see it again soon!

    http://youtu.be/TYpXZrQIq5w

    Reply
  5. coach | October 24, 2012 at 8:05 pm
     

    –Scores–
    Bill G.: 295-315-335-lbs., 12, 2:55 (15-lbs., 2 rounds)
    David O.: 295-315-325-lbs., 7, 6:00 (15-lbs.)
    Ivy F.: 225-260-260-lbs., 11, 4:06 (sub: jump-stretch strict pull-up, red, hanging knee raise)
    Johnny A.: 230-255x-225-lbs., 19, 3:42 (sub: jump-stretch strict pull-up, blue, hanging knee raise)
    Ralph B.: 295-315*-330x-lbs., 12, 3:28 (15-lbs.)
    Drew P.: 185-210-225-lbs., 13, 4:10 (15-lbs.)
    John G.: 395-406*-410x-lbs., 10, 2:50 (sub: jump-stretch strict pull-up, red, hanging knee raise)
    Chap G.: 345-365*-370x-lbs., 14, 4:20 (sub: jump-stretch strict pull-up, blue, hanging knee raise)
    Borja G.: 325-365x-345x-lbs., 22, 4:20
    Matthew W.: 350-365x-345-lbs., 28, 5:00 (25-lbs.)
    Derek B.: 310-315-325*-lbs., 10, 3:14
    Jon H.: 255-285-285-lbs., 23, 4:30 (20-lbs.)
    Brian T.: 225-245-255-lbs., 16, 5:05 (15-lbs.)
    Matthew C.: 80, 11, 4:08 (15-lbs.; sub: max pushup + max v-hold, 5 rounds)
    Josh M.: 285-295x-265-lbs., 20, 6:01 (25-lbs.)
    Shawn C.: 300-315-320*-lbs., 18, 3:40
    Yoshi S.: 225-275-290-lbs., 17, 4:41 (sub: jump-stretch strict pull-up, red, hanging knee raise)
    Cristian D.: 245-275-265x-lbs., 10, 3:47 (sub: hanging knee raise)
    Jason C.: 230-245-255-lbs., 20, 4:07 (20-lbs.)
    Krishnan S.: 205-230-240-lbs., 14, 3:45
    Kaisa A.: 145-155-155-lbs., 7, 2:30 (sub: no ttb)
    Set S.: 175-185*-190x-lbs., 4, 4:07 (sub: jump-stretch strict pull-up, blue, hanging knee raise)
    Julie G.: 170x-160-160-lbs., 15, 4:00 (sub: jump-stretch strict pull-up, red, hanging knee raise)
    Glenn C.: 72, 9, 4:47 (sub: max pushup + max v-hold, 5 rounds)
    Katie M.: 53 (15, 2:50 (sub: max pushup + max v-hold, jump-stretch strict pull-up, red)
    Keena S.:180-210-210-lbs., 9, 7:35 (sub: jump-stretch strict pull-up, red, hanging knee raise)
    Scott T.: 210-225-230*-lbs., 10, 6:00 (sub: jump-stretch strict pull-up, red, hanging knee raise)
    Christine S.: 200-200-185-lbs., 22, 3:02 (15-lbs.)
    Joe T.: 180-200-225*-lbs., 18. 3:47 (sub: hanging knee raise)
    Noreen S.: 1501-65-175*-lbs., 6, 2:40 (sub: jump-stretch strict pull-up, blue, hanging knee raise)
    Sofia J.: 125-135-135-lbs., 5, 6:00 (sub: jump-stretch strict pull-up, blue, hanging knee raise)
    Gideon B.: 175-180-165-lbs., 18, 4:20 (sub: hanging knee raise)
    Keith S.: 185-185-185-lbs., 28, 4:00 (sub: jump-stretch strict pull-up, green, hanging knee raise, 3-3-3)
    Adrian P.: 185-185-185-lbs., 27, 4:15 (sub: strict bodyrow, v-up)
    Holmes H.: 165-175-180-lbs., 14, 5:00
    Sean F.: 325-335x-315-lbs., 10, 10:05 (15-lbs.)
    Eric M.: 315-325x-295-lbs., 24, 4:28 (15-lbs.)
    Kit H.: 335-335-350*-lbs., 19, 5:30 (15-lbs.)
    Peter H.: 205-225-235-lbs., 21, 7:30
    Mayra C.: 195-205-210x-lbs., 3, 3:55 (sub: jump-stretch strict pull-up, red, hanging knee raise)
    Kirsten P.: 205-215-225-lbs., 9, 4:19 (sub: jump-stretch strict pull-up, red, hanging knee raise)
    Danny M.: 205-225-235-lbs., 11, 8:00 (sub: hanging knee raise)
    Jenn J.: 175-185-190x-lbs., 27, 4:39 (sub: jump-stretch strict pull-up, blue, hanging knee raise)
    Shawn J.: 175-185-185-lbs., 14, 3:40 (sub: jump-stretch strict pull-up, blue, hanging knee raise)
    Candida M.: 145-115-115-lbs., 4, 8:40 (sub: hanging knee raise)
    Ash U.: 175-185-185*-lbs., 7, 6:00 (sub: hanging knee raise)
    Arvin G.: 230-260-270-lbs., 13, 4:35 (sub: hanging knee raise)
    Jim D.: 230-260-240-lbs., 12, 5:22 (sub: jump-stretch strict pull-up, blue, hanging knee raise)
    Brett B.: 230-260-270*-lbs., 20, 5:08 (sub: hanging knee raise)
    Andrew R.: 375-355-355-lbs., 16, 7:29 (15-lbs.)
    Dave R.: 345-365x-345-lbs., 16, 3:25 (15-lbs.)
    Ralph A.: 345-365-375x-lbs., 4, 5:15
    Keith W.: 275-285-290*-lbs., 21, 5:30
    Jared S.: 225-245-255*-lbs., 11, 5:08 (15-lbs.)
    Lisa C.: 105-110-115-lbs., 4:03 (sub: single-arm deadlift, 20x v-up + max v-hold; 4 rounds)
    Elissa N.: 165-175-185*-lbs., 14, 9:00 (sub: jump-stretch strict pull-up, blue, hanging knee raise)
    Chris C.: 425-460x-405-lbs., 18, 7:50 (15-lbs.)
    David S.: 325-335-345-lbs., 13, 8:40 (20-lbs.)
    Jim C.: 330*-340x-315-lbs., 41, 7:00 (40-lbs.)
    Steve M.: 245-245-250-lbs., 16, 9:00 (20-lbs.)
    Mark L.: 205-205-205-lbs., 7, 11:40 (20-lbs.; 2 rounds)
    Erez Y.: 175-185x-175x-lbs., 5:00 (sub: 20x v-up, no pull-up; 5 rounds)
    Michael F.: 350-370-375*-lbs., 10, 10:30 (15-lbs.; 2 rounds)
    Alissa G.: 215-230-240*-lbs., 12, 10:00 (2 rounds)
    Charlie R.: 175-185-195*-lbs., 25, 7:44 (sub: hanging knee raise)
    Joana S.: 95-100-105*-lbs., 30, 5:29 (sub: strict bodyrow, v-up)
    Jon A.: 125-145-155*-lbs., 18, 4:20 (sub: jump-stretch strict pull-up, green, v-up)

    Reply

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