“Keller”
3 rounds for time:
Run 400 meters
21 Kettle bell swings, 20 lbs
12 Pull-ups (assist as necessary)
Compare to 09.11.12
Post time to comments.
90 DAY CHALLENGE II: DAY 44
Vi-shake
no caffeine
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
3 glasses of water a day
10:26
Ran inside, reverse pull ups
14:20
Outside run and kb (did 30 kb with 15 lbs kb b/c don't hv 20 lb)
Used band on pullups
8:24
12:16
#15 dumbbell swing
5 real pull ups each round, rest chair assisted
11:15ish…horizontal pull ups
14:04
20 lb dumbell swings
Jump assisted pull ups
15:45
Chair assist pull-ups
6:08
No running(rest day)
20lb dumbbell swings
6assisted pull-ups and 6 boy push ups for each round
11 minites. Do not have kettlebell. First 2 rounds used two 10lb dumbells, 3rd set used one 10 lb (could not hold both weights, kept slipping out of my hand), assisted pull-ups. I need to invest in 20 lb dumbells!!
14:34 15# kettle bell assisted pull-ups
14:14
9/11/12 time was 10:45
The last day I consistently did the CFM WODS was 9/13/12 – clearly I have lost a lot of endurance and speed 🙁 It's OK – just going to get faster again!
Did all as Rxd and used a tree outside to do pull ups 🙂
16:28
11:42
20#db
chair assist pu
Ran to the end of the block & back. It felt long & afterwards mapped it & 563 meters. Nothing like making it more of a challenge. 🙂
14:02
3 rounds
563 meter run
21 Kb @ 35 Lb
12 pullups on rack bar
9:48 as rx'd
Did 2 real pull ups. The rest were jump up and slow down
15:46
15# kbs
pulldowns on machine @ 40# instead of pu
plus 20 min walk
13:14
20# dumbell swings
Chair assisted pull ups
11:55 with my new 25 lb KB, also used my new band for assisted pull ups and had some technical difficulties that slowed me down
compare to 12:11 in September with only 10 lb. KB and girl push ups instead of pull ups
Shawntae10:20 jump pu
9:38
I still don't have a pull-up bar :/….. I usually go to the park to do the wods that require one but wasn't able to make it there today. I did the run pushing the girls in the jogger and instead of pull-ups I did 12 push-ups and 12 thrusters (after the kettle bells each time).
9:30, run outside, 20# KB, Jump pull ups. Compared to 8:20 on treadmmill, 12# KB and boy push ups.
15:43
Jumped up to bar (The first two of each set, I could pull myself up over the bar, the rest I slowly lowered down.)
Super excited about that!
Did this yesterday evening with the kids 🙂
rx'd with 25# kettlebell swings & real pull-ups
I accidently did 15 pull-ups each round.
LOVE doing wods with my boys!
Finished in 12:43.
12:10. 18lbs kettle ball. Had to do the last to sets of pull ups in one bunch because some girls cut in on the machine. 70# assistance. Then body pump class.
10:17
15# because that is the largest I have.
Jumping Pull-ups.
Thanks!
14:43
10 lb kb, so did 30 each round
hopped up on pull ups, most were reverse grip
ran 1.75 miles after
11:15
Running as rx'd
15# kb
Chair assisted pull-ups
11:12 subbed boy push-ups for pull-ups. Don't have anywhere to do pull-ups yet.
Forgot to start my timer. Did pull downs on weight machine for pull ups.
16:39
12:45 the run felt aweful today….on dreadmill and tried to push faster runs. Round 1…7 unassisted pull-ups kipping and 5 assisted, rnd 2: 5 and 7, rnd 3: 2 and 10!!
12:50. Each set of pull ups: 6 from standing, 6 let downs. Weak this week from sinus infection, but feeling good for showing up!:)
14:00
Pu assisted
6:41 12 push ups instead of pull ups (knee)
Hollow rockers instead of run (knee)
12:18 10# bell, pull downs
15:19 chair assisted pull-ups
17:03. Used 20 lb dumbbell b/c I don't have a kettle bell. Chair assisted pull-ups. Kettle bell swings felt so hard today!
13:20
13:05
With 25#'s and jump assist pull-ups.
10:45, 10 lb weight (don't have kettle bell), super assisted pull-ups, my first time today! WOO HOO!
12:02 pull downs
20# dumbbell for kettleball
16:44
800m runs
used a 12kg (~26 lbs) kettle bell
assisted pull-ups
Beach Volleyball Season starts tonight!
12:47 as rx'ed
Jumping pull ups
I did yesterday's workout today, since I was having "issues" yesterday. Anyway – I was two seconds away from knocking off a whole minute from my time! Yay, me!!
🙂
Run 1000 meters
50 thrusters w/24 lbs
30 push-ups
2/15/13 time: 14:46
today's time: 13:48
17:43
2 10lb dumbbells for kettlebell, jump-ups for pull-ups.
11:01. No bar so did Push ups in place of pull ups.
And another 1200 meter run followed.
12:57 as rx'd except assisted pull ups.
14:30
working late so brought my weights and pull up bar with me-except my pull up bar wouldn't fit over any of the doors!
10 pound weight for KBS
12 gpu's instead of pull ups
did extra round of KBS
14:15 reverse pullups
10:37
12:53
20:25
15#, jump ups
14:21, up and down stairs each round. KB only 10#. Pull ups assisted with a small jump.
14:02 10# fb swing, chair assisted pull ups
12:35 as rx'd.
Treadmill
Chair assisted pull-ups
14:43
10:35
15lb kettle bell
chair assisted pull ups
running as rx'd
15:00
Did yesterday's wod first and had issues with my asthma but finished and he finished this one too. My phone died on the way to the gym though so no time. 🙁 machine assisted pull ups. Week 2 of cf and loving it!!
13:35 as rx'd
Ran outside with the new jogging stroller. What a difference it makes!!
10:40 Storming out so in place of run did 1+30 of high knees and butt kicks each time, assisted pullups with one foot on box
14:30
I used a 10# dumbbell as a kettle bell and did half-pull ups.
12:37, with 40 lb assistance on pull-ups
13:54 ran on the treadmill then went outside to do pull-ups on the swing set.
7:14
21 KB 20 lbs
12 Push Ups
21 Hollow Rockers
12:23 as rx'd
8:45 as rx'd (t-mill, 20# db for kb, assist p/u)
11:30
15:05 KTE for pullups. 15# KB
14:42
9:34
10lb kettlebell, tricep dips instead of pull ups.
I'm a day behind this week – just did this one.
20:24 – I set a goal of 20 minutes, so I'm not off by much.
22 lbs for kettlebell swings
Band-assisted pull-ups first round – attempted pull-ups for the last two rounds.
Great workout!
15:13-
pull-ups under the treadmill : )
15:16 – I actually ran!1 So proud of myself. Did 15# KB swings since that's all I have. Did bench dips instead of pull-ups. Hubby tells me he'll install the bar soon.
11:35 as rx'd. 45 min spin after.
11:25
Reverse pullups
14:44
Love, love, love this workout!!
9:55 as rx'd
12:15 as rx'd except for pull assisted with band
14:38 rowing instead of running (injury) and assisted pull ups
13 minutes, but did this WOD with my boys which made me faster but also slowed me down cause they stopped to walk. Sub push ups-no bar
12:06 pull-ups with band and 15# dumbbell
13:28 ( acidentally ran an extra 400)
12:03
pat – #25
maria – #20 and band assisted
compared to 13:06 on 9-11-12
14:52 pull ups done on total gym on the top notch. I was grunting on the last ones but I made it.
12:59, assisted pull ups.