CF Construction Series # 1/3 Workouts - Nov 12th, 2011
(remember we appreciate the $5 to sign up! - goes to the BD Dish that has helped many folks now to date!)
1.
In 30 minutes determine your 1RM in the Back Squat
rest 15 min
2.
3 attempts at Standing Triple Jump in 5 min
rest 15 min
3.
Row 2500 m
rest 120 min
4.
10 rounds for time:
10 burpees
10 COVP chin ups
Results:
1. 425
2. 20'3" (thats two feet shy of my OPTathlon score)
3. 9:21
4. 9:17
The 425 BS felt nice and tight. I attempted 435 but got stuck at the bottom and needed assistance up. Otherwise Id still be there.
My standing triple jump score was two feet shy of my previous score from a month or two age. I guess I might have been a little fatigued from the max BS.
I started off strong and tried to maintain a pace of sub 1:50 for the entire row up until the final 500m where I dropped it down to sub 1:40. It still put me on my back afterwords and I couldnt have given any more.
The Burpie Pull up combo was surprisingly good. I started off with the first two rounds unbroken, then broke up the burpies and pull ups 5 and 5 taking a couple of breaths in between. For the final round I finished with the burpies and pull ups un broken.
Good job, Brian. It was fun working out together today! keep up the hard work. the blog is looking good. and tell benny good job on his video editing skills!
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