Jan 15, 2012

011611 MONDAY

REMINDER: THE BUBBLE IS OPEN TODAY AT 0800, FOR HOLIDAY HOURS.


"Jumping Cindy"

AMRAP 20 

5 x pullups 
10 x pushups 
15 x  squats 
30 x double unders


If the hands are still chewed up, an alternate WOD is:   
     
3 RDS for time

50 x 45lb Shoulder Press             
21 x burpees                  
Run 400m

16 comments:

Meg Smith said...

Just as a reminder, I've got a big group 0930-1045...expecting about 25 or so tomorrow. With this as tomorrow's IMCF WOD equipment won't be an issue, but just wanted to bring it up as an FYI. We'll be doing a team WOD if you'd like to participate, kicking off around 0945.

Jess said...

7 rounds here in sunny yet chilly Vilseck...scaled to knees on pushups on round 4 and did 60 SU each round though I did manage to get 1 DU. Thank goodness my RX Rope was delivered the day before I left!

Derek P said...

9 rds plus pullups and pushups. Managed to get all DU's with one set of 24 straight, still aways to go though. Last few sets were one DU at a time.

Greg E said...

9 rounds + 14 squats
Modified the DU 3-1 for SUs... Calf smoker

james said...

8 rounds + pullups pushups squats and 20 double unders

Tiffany said...

10 rounds + 5 pull ups rx'd

Dan said...

6 rounds, one epic welt

Tony said...
This comment has been removed by the author.
Tony said...

ALT Event (thought I was choosing the easier of the two on a lazy Monday): 50/50/15 shoulder press @ 45#; run and burpies as Rxd.

Amy said...

10 DUs short of 10 rounds Rx'd. I hate holding myself accountable for CFS push-ups. Found myself laying on the ground a whole lot trying to gain the strength to complete a correct push-up.

Erin Anderson said...

8 rounds plus pullups. Scaled all to 90 SU.

Meg, thank you for the technique help on pu. Would really like to get them right.

Personal note: (No comments please, just a little sharing time!) If anyone is weighing themselves and has not lost much you are not alone. I come 95% of the time to CF and lost a whole 0.5# since Oct.ish. I started coming to CF in Aug. (Thanks to Mike's "encouragment") Previously, I had only been walking/jogging with the dog occasionally during the summer. I can't believe how much better I feel. I am a believer in how well this program works based on how I feel and how much stronger I am in 5.5 months. But the scale isn't the indicator for everyone, it just messed with my mind when it hadn't changed. Just wanted to share in case anyone else isn't seeing the scale move.

To those who are seeing the scale move: Congrats, really excited for you guys! Impressed with everyone doing the 30 day challenge!

scottnkelly9901 said...

IMCF Hohenfels:

8x rds + 5x DUs

Good variation

Debbie said...

9 rounds in 20:13. I am finally getting there with my DU. I was able to string together 15-20 several times. I had a hard time catching my breath during this one!

Soraya said...

Alternate workout for my cracked/scabbed/healing hands...

Did you know that 150 is a large number? My shoulders know it now! 22:16 with a 30# bar. I probably could have gone up in weight, but I would have sacrificed intensity. Great workout.

On Lance's advice, John ordered us the Again Faster gymnast grips. They are nice and arrived in 2 days. There are cheaper ones on Amazon, but I'm not sure of the difference in quality. I am looking forward to using them.

John T. said...

Also alternate workout. 23:12. It was rough.

Rich V. said...

Did the jumping Cindy.4.2 rounds. Was hurting on the last set.