01Mar13: Unique Test Day

If the gym is open here is the challenge.

With in 60 miutes of total time complete the following 4 challenges for total time worked.
(So if work out 1 takes 10min, 2 takes 9, 3 takes 11, 4th takes 8 total time is 38!)
Work outs can be done in ANY order. 


1)   Annie
50-40-30-20-10
Double Unders  (if in texas, get a Fucking rope.  Or do tuck jumps)
Sit Ups


2)   4 RFT
5 HSPU
10 75% Body Weight Bench Press  (if in texas, do hand release push ups)
15 50% Push Press
20 Dips

3)   Helen
3RFT
400M run
12 KB swing   (texas buy a damn KB! or do 45# thruster)
21 Pull ups       (texas, yes you guessed it, build or buy a f'n BAR!.   Sub is to put oly bar on your saw horses and    
                          do reverse rows.  HA HA HA.  This will suck)


4a)   100 burpees 
4b)   5RFT
        7 45# DB Thrusters
        11 Burpees

FOR WOD 4, its a democratic society.   So VOTE!  The one (4a/4b) with the most will be the RX'd event.


TOTAL TIME FOR ALL 4 Challenges.   Rest as long as you want in between, but from first 'go' to last 'stop' must be done in 60min or you DNF!

Starting Strength is OVER!

SS is over.   Good and bad.  I liked the constant squatting.  I think I really improved my form and never hit the plateau on weight.  Did cap out on power cleans, Bench press, Press, and Dead Lifts.  

Our next phase for Joe's Gym will be Crossfit style work outs with a sprinkling of strength and endurance.  Monday 28Feb starts an interesting challenge.  We are gonna see if we can go 'GRAIN FREE' for 30 days.  Tough for a guy who loves his beer and bread.  Haven't quite decided if beer qualifies as grain.  It is, but common caveman drank beer right?

Monday WOD:

Strength: 
Press-
5 x 65% of 1RM
5 x 75% of 1RM
AMAP x 85% 1RM

Metcon:
'Annie'
50,40,30,20,10    Double Unders, Situps

Example Of Annie