Monday, March 21, 2011


Warmup (10’)
5 rounds, time each round
  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats
Rest precisely three minutes between each round.
Time limit:  30 minutes
Stretching (5’)
  1. feet on box, double pain ball under low back, rock knees from side to side.
  2. back foot on box, jump out as far as possible, tall, vertical shin, squeeze butt. 2’ per side.
  3. sink stretch.


  1. CW:

    I only did 2 rounds. I wimped out a bit, but when pushups come as singles, its time to give it up.
    First round as Rx'd. Second round, I got in 3 pullups, then realized that was all she wrote. I changed to jumping pullups. The pushups were the next to go. I was done with my second and the others were done with #3; it seemed like a good time to cash out. I think I'm still a bit wiped out from last week's workouts.

    Monday CF
    Tuesday CFE
    Wednesday CF
    Thursday long bike ride
    Friday bike sprints, trying out 5 bikesin an hour and a half.

    More on Wednesday!

  2. This was a monster. My abdomen is still sore 3 deays later. Poor Pete had to do sit ups and push ups on Tuesday for track practice. Ouch.


How'dja do? Waddya think?