"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Kevin Montoya 7:19, Rob Orlando 7:21, Heather Bergeron 8:38 (1 pood), Austin Malleolo 9:05, E.C. Synkowski 9:53 (1 pood).
Post time to comments.
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps
Post rounds completed to comments.
Speed & Cold Steel - TTMJ
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Five rounds for time of:
95 pound Power clean, 21 reps
12 Handstand push-ups
Post time to comments.
"Test 3"
Tabata Squat
Max reps of Muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Graham Holmberg 616 (22 x 28), Kristan Clever 575 (25 x 23), James Hobart 528 (22 x 24), Greg Amundson 525 (21 x 25), Heather Bergeron368 (23 x 16). Post score to comments.
See "How Fit Are You?" - [pdf]
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Dave Lipson: Squat 550, Press 215, Deadlift 635. Total 1400lbs
Jason Khalipa: Squat 445, Press 240, Deadlift 535. Total 1220lbs
Kristan Clever: Squat 270, Press 115, Deadlift 335. Total 720lbs
Katie Hogan: Squat 245, Press 115, Deadlift 320. Total 685lbs
Elyse Umeda Squat 275, Press 105, Deadlift 295. Total 675lbs
Rebecca Voigt: Squat 215, Press 105, Deadlift 350. Total 670lbs
Kim Malz: Squat 235, Press 95, Deadlift 275. Total 605lbs
Post total to comments.
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Jeremy Thiel 36:43. Post time to comments.
Front Squat 3-3-3-3-3
Post reps to comments.
Any dropping of the elbows can be the difference between a made or missed lift.
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Post numbers of sit-ups and double-unders to comments.
"Wittman"
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box
Jason Khalipa 11:57, Chris Spealler 12:13, Jaime Loera 12:34, Rick Helmann 12:34, Alex Rollin 12:35, Karianne Dickson 12:39 (1 pood KB, 65lb clean, 24" box), Kristan Clever 12:55 (1 pood KB, 65lb clean, 24" box),Carey Kepler 13:04 (1 pood KB, 65lb clean, 24" box), Annie Thorisdottir14:10 (1.5pood, 95lb clean, 24" box), Duncan Martin 13:00 (age 12, 5 rnds, 24lb KB, 55lb clean, 20" box), Matt Ross 13:59 (age 14, 5 rnds, 1pood KB, 85lb clean, 20" box).
Post time to comments.
Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!
Austin Malleolo 18/6:17.
Post Tabata score and mile time to comments.
Rory Smith - Grande Cache, Alberta, Canada
Complete 3 rounds:
1 Muscle Clean to Push Press...2 Muscle Cleans to 2 Push Presses...3 Muscle Cleans to 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.
*Each muscle clean must start on the ground.
Post best round, reps completed and loads used to comments.
No Yoga!
Kalsu
On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.
The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of minutes it took to reach 100 thrusters.
Compare to 062309
Robert James Kalsu (April 13, 1945 - July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team's top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the '68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.
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