Pull-Ups, Push-Ups, Squats

"Layla"

5 rounds
10 pull-ups
10 push-ups
10 squats

Time: 7:22

Deadlift, Knee-Ups, Good Mornings

21-15-9

Deadlift (65 pounds)
Knee-Ups
Good Mornings (65 pounds)

Pull-ups, OH Squats

7 rounds
7 pull-ups (grey band)
7 OH Squats (10 pounds)

Push-ups Training
Week 1, Day 1
On bar (level 7)
5 rounds, 60 second rest

Set 1: 10
Set 2: 12
Set 3: 7
Set 4: 7
Set 5: (max 9+) 14

Elizabeth did 23 on her max. She's so much stronger than me!

Ring Rows, Shoulder Push Presses

5 rounds
10 ring rows
10 shoulder push presses (45 lbs)

Farmer's Walk, Thrusters

3 Rounds
200 m Farmer's Walk (35 pound DBs for 2, 15 pound DBs for last)
Thrusters (37.5 pounds)

Pull-up Training

Push-up Training
60 second rest between each set
Set 1: 14
Set 2: 18
Set 3: 7
Set 4: 7
Set 5 (max 9+): 10

This workout kicked my butt. 200m is a lot further away than I'd like to admit.

Training: Push-Ups

Similar to our reasons for pull-up training, Elizabeth and I are also working on push ups in order to advance our fitness levels and work capacity.

I am currently using our kitchen ledge as my incline since my belly is going to be getting progressively bigger (thus making any form of core workout more difficult).

For pull-ups, Patrick created a program for me. For push-ups, I am using Hundred Pushups as my guide.

Training: Pull-Ups

Elizabeth and I have come to the realization that our inability to do proper pull-ups and push-ups is holding back our advancement in CrossFit and in our overall fitness levels. When we have to stop frequently because we lack strength in our back, biceps, chest, and/or grip, our workout suffers. In almost every other activity, modification is possible through reducing the weight or changing how far we extend. These particular plyometric exercises don't afford that same luxury, forcing us to either work harder or give up. We have chosen to work harder...for now.

40 pull-ups (3 bands)
30 pull-ups (2 bands)
20 pull-ups (1 band)
20 jumping pull-ups (lower self as slowly as possible)
Hang 1 minute
Attempt a genuine pull-up

Do this every day until we can complete a true pull-up.

Goal: Complete by March 1, 2010 (6 weeks)

Group Exercise

1. Push-ups
2. Pull-ups
3. Sit-Ups
4. Lunges
5. Step-Ups (24 inches)
6. Sumo deadlifts (22.5 pounds)
7. Deadlifts (45 pounds)
8. Squats
9. Kettlebells (30-40 pounds)
10. Shoulder Presses (10 pounds each arm)

Rules:
* Each person must complete 200 reps of any combination of exercise
* Each exercise must be performed for 100 reps
* You may not return to an exercise after you have completed it
* If someone says they want to complete an exercise, you must relinquish that station (but finish at an even 10)

Attendees:
Me, Elizabeth, Michelle, Jenny, Dallas

I ended up with:
40 Sumo deadlifts (22.5 pounds)
40 Deadlifts (45 pounds)
25 Kettlebells (40 pounds)
20 Lunges (10 per leg)
25 Shoulder Presses (10 pounds)
20 Step Ups (2 feet)
30 Pull-ups (grey band)

Patrick anticipated that we would all try and go through the easiest exercises first, but he underestimated our team mentality (just showing yet another difference between men and women). We ended up doing the opposite and hammering out the difficult exercises first, working together on the final exercises, and splitting up the work at the end. He has a plan that will work against our niceness for next week. Yikes.

Lawnmower Pulls, Knees to Elbows, Good Mornings

3 rounds
20 lawnmower pulls each arm (22.5 pounds)
20 knees to elbows
20 good mornings (45 pounds)

Time: 17m5sec

Pull-ups, Dips, Squats

3 rounds
15 pull ups
15 dips
20 squats

13 minutes

Baby Cindy: Pull-Ups, Push-ups, Squats

12-15 minutes

5 pull-ups
10 push-ups
15 squats

15 minutes, 6 rounds

Baby Angie

Baby Angie

45 pull-ups
45 push-ups
45 knees to elbows
45 squats

We did 21-15-9 since we are not strong enough to maintain a decent pace for 45 pull-ups.

Baby Parker: Push Press, Front Squats, Knees to Elbows

Baby Parker

3 rounds
15 push presses (45 pounds)
20 front squats (17.5 pounds)
20 knees to elbows