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Sunday, July 17, 2011

Monday, July 18, 2011

A. Back Squats
Beginners: 5,5,5 @ 22x2; rest 2 min.

Intermediate/Advanced; Work up to a 1RM, drop the weight to 90% and do 5 sets of 2 reps; rest 3-4 min.

B. Testing
12 burpees
15 KB Swings 35/50 lbs
Run 400 meters
3 rounds

Please post your results here.
Beginners: Do 8 burpees, 10 KB Swings and Run 200 meters
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16 comments:

  1. AnonymousJuly 18, 2011 at 8:28 AM

    The Monday morning crew has a suprising amount of energy !

    and

    Shara did a 95lb back squat for the first time!
    Great work.

    - Mieka

    ReplyDelete
  2. AnonymousJuly 18, 2011 at 3:11 PM

    Running in the heat zaps me every time. But that was an awesome workout!

    As rx'd 13:08.

    Helen

    ReplyDelete
  3. AnonymousJuly 18, 2011 at 3:14 PM

    I agree about the heat. My head felt like it was going to pop on the third round.

    As rx'd except with a 40lb kettle bell. 13:45

    Heidi:)

    ReplyDelete
  4. Don SavariaJuly 18, 2011 at 4:43 PM

    A: 1RM backsquat - 190lbs
    B: 40 lb KB - 11'18"
    C: Ten glasses of water

    ReplyDelete
  5. BrendaJuly 18, 2011 at 4:57 PM

    Part A: PR on back squat 150 lbs
    B: As prescribed 14 minutes

    ReplyDelete
  6. AnonymousJuly 18, 2011 at 5:37 PM

    Kim said
    1 rep max 210 lb
    30 lb kettle bell
    time 11:24 love to sweat then went and had a couple (few) beer. Priceless!

    ReplyDelete
  7. JenJuly 18, 2011 at 5:56 PM

    Back squat new PR 140lb

    with a 30lb kettle bell 9:35 (the 35lb kb's were all taken and I'm afraid of anything bigger than that)

    ReplyDelete
  8. AnonymousJuly 18, 2011 at 6:23 PM

    13:45

    25 lb KB
    Back Squats - 47 lbs - super tight/burning knees this am

    Gwen

    ReplyDelete
  9. AnonymousJuly 18, 2011 at 8:34 PM

    11 min 34 sec

    3 Rounds:
    12 burpees
    15 KB swings @ 35 lb
    400m beaver, 500m row , 500m row

    Thanks Lucy !

    - Mieka

    ReplyDelete
  10. AnonymousJuly 18, 2011 at 8:43 PM

    8 min 57 secs

    3 rounds:

    8 burpees
    10 KB swings @ 20 lbs
    Row 250 m

    Trish

    ReplyDelete
  11. Dot and MaeJuly 18, 2011 at 9:12 PM

    I did the workout as prescribed in 9:50.

    Great work this evening everyone! Congrats to Sandi who had a new back squat PR at 200lbs!

    ReplyDelete
  12. Matt OJuly 18, 2011 at 9:19 PM

    Beginner-style testing: 30 lb kettlebell, 7min 30s. Not sore yet, but I will be tomorrow!
    -Matt O.

    ReplyDelete
  13. Sherry MJuly 18, 2011 at 9:48 PM

    Beginner testing: 7:43

    3 rounds
    - 8 burpees
    - 10 kb swings @ 20 lb
    - 200 m run

    Sherry M

    ReplyDelete
  14. AnonymousJuly 18, 2011 at 10:03 PM

    A. PR at 200lbs :)
    B. 11:11 as prescribed
    C. Race to the basement for air conditioning!

    Thanks Alisha and Lucy! Great workout, even with the heat.

    -Sandi

    ReplyDelete
  15. RybeauJuly 19, 2011 at 12:01 PM

    A. Did my squats at 215 - didn't find a 1RM. They were Mr. Burns-y on some reps, so it was heavy enough.

    B. 9:20

    ReplyDelete
  16. AlishaBJuly 19, 2011 at 12:33 PM

    Did 2 rounds with 30 lbs kettle bell in 7:07 but stopped cause I didn't want to push my ankle too hard
    had an awesome workout in the hot hot heat with Sandi and Lucy though!

    ReplyDelete

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