Time: 5:00 a.m.
For time:
15 HSPU
1 L Pull-up
13 HSPU
3 L Pull-ups
11 HSPU
5 L Pull-ups
9 HSPU
7 L Pull-ups
7 HSPU
9 L Pull-ups
5 HSPU
11 L Pull-ups
3 HSPU
13 L Pull-ups
1 HSPU
15 L Pull-ups
Compare to 07/17/08.
Then spin.
HSPU = handstand push-up
The sub progression for an L Pull-up is as follows.
For the pull-up component:
1. Regular pull-up
2. Jumping pull-up
3. Assisted pull-up
For the "L" component:
1. 1 KTE
2. 1 hanging straight-leg raise (hang from pull-up bar, bring legs up to waist height)
3. 1 hanging knee raise
4. 1 straight-leg raise on Pull-up/Dip station
5. 1 knee raise on Pull-up/Dip Station
Choose the toughest one possible from each category - the two together comprise your sub for an L pull-up. This is not the official CF sub (I'm not sure what is), but I believe it's a decent progression. Note that sit-ups are not part of the progression. Also, it's possible that #3 and #4 (in the "L" Component list) should be switched - I'm not sure which is more difficult.
Way to go Kathy! (01/23/09)
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5 comments:
Bench Press, 5 x 3:
185
195
205
215
225
Bench 5 X 3: 55,60,65,70,80(fail)
I just wanted to go for it on the bench. My elbow didn't hurt at all, and so I go for the HUGE % jump up to 80 and...I mean it wasn't even close. Haha, but...I did the three reps with Phil assisting.
I miss you guys. *sigh.
Oh my little Kris...we misses you, too. =( OMG you know what would make me laugh? Seeing you and Kathy doing CF at the same time like, at adjacent stations. Tee hee.
I miss you too Kris - seriously, just move yourself and Nate to Omaha. Get on with it. It's not like you have a wedding coming up or anything big like that.
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