Bi's and Another Beatdown
Complete 5 rounds of the following:
10 biceps curls strict AHAP
400 m run - for time
10 strict pullups
250 m row - for time
Post weights and times to comments.
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Last Saturday, the 13th, we estimated that 250-300 people rocked through O.Z to lend support to one of our own (the Jennifer Jones family). Thousands of dollars were generously donated in just several hours. After the events of this day I was reminded of this poem I learned years ago. It seemed a fitting tribute to our community and I wanted to share it along with our sincere gratitude. Through this experience I have learned that the true benefactor of any charity is...us all. - O.Z
On Friendship
Two sturdy oaks I mean, which side by side,Withstand the winter's storm,
And spite of wind and tide,
Grow up the meadow's pride,
For both are strong
Above they barely touch, but undermined
Down to their deepest source,
Admiring you shall find
Their roots are intertwined
Insep'rably.
- Henry David Thoreau
-Stephen K.
biceps curls - 65 45 60 65 65
400 m run - 1:48 2:05 1:44 1:56 1:45
strict pullups - 35 strict
250 m row - :57 :55 :57 1:06 :57
Posted by: Stephen K. | 03/15/2010 at 05:42 AM
Biceps 95# first two rounds then up to 100# for the remainder
run: 2:00, 2:10, 2:10, 2:15, 2:20
row: 46, 58, 56, 52, 48
this was a great workout but took a really long time to finish
Posted by: Adam | 03/15/2010 at 06:54 AM
biceps - 45# was heaviest
run: 2:12, 2:04, 2:06, 1:59, 1:59
row: 1:07, 1:10, 1:11, 1:05, 1:06
Posted by: Julie G. | 03/15/2010 at 06:54 AM
Biceps 45#
run: 1:46, 1:50, 1:50, 2:00, 2:05
row: 58, 59, 58, 58, 1:00
Saturday was great. I loved how the workout was designed to be a team effort as well. Strong work FZN/OZN!!!
Posted by: Lindsay | 03/15/2010 at 06:58 AM
trained w/Neil - 25 squats, 25 situps, lunges, 25 pushups, 25 back extensions lunges x4 rounds
Thanks, Neil - have a great vacation!
Posted by: Suzanne Martin | 03/15/2010 at 07:14 AM
B.C. - 65, 65, 75, 65, 65
Run - All under 1:20
Row - All under 1 minute.
Had great time Saturday, felt good to be a part of that!
Posted by: Jim B. | 03/15/2010 at 08:23 AM
biceps 35#
I posted times on the board and forgot to write them down to bring home to post. I can't remember exact times now but ran all @ 2:15; row @ 1:10 give or take a few seconds.
Posted by: Jen L. | 03/15/2010 at 09:33 AM
RX
1-1:30
5@55 5@45
1:05
10 kips/slow down
2-1:40
45#
1:05
10 kips/slow down
3-1:40
45#
1:06
10 kips/slow down
4-1:42
45#
1:07
10 kips/slow down
5-1:42
45#
1:07
10 kips-fast-hands hurt!
After 4,000m in 1:05:47
200 m cool down
Posted by: Lemon | 03/15/2010 at 09:34 AM
Rx
Curls - 100,95,95,95,95
Run - all were 1:38-1:40 ish
Chin ups - did 10, but needed 2-4 "sets"
Row - :51 - :54
Posted by: RussL | 03/15/2010 at 10:03 AM
Tough today. I didnt keep track of times but was one of the last ones finished, so it was slow! However, I did finish!
Posted by: Brett F | 03/15/2010 at 10:13 AM
biceps- 45lbs
run: 1:48,2:01,1:55,1:56,1:57
row: 1:12,1:15,1:12,1:17,1:10
Posted by: Jill T | 03/15/2010 at 10:14 AM
55 lbs. biceps
run: 1:54 - 1:59
Saturday was great. Thank you so much from our family to Ozone. Thank you! Thank you! Thank you! Neil, Lizz, Megan and Juliann, you are the best!
Posted by: Ann | 03/15/2010 at 11:47 AM
50lbs. round 1 2-5 45lbs.
run: 1:45-2:15
pullups: 8 full pullups each round 2 jumping pull ups each round.
row: 1min to 1:04
Posted by: Ashlan | 03/15/2010 at 01:15 PM
BC- 35,45,45,45,55
Run- 2:00,2:04,2:04,2:10,2:05
Row-1:08, 1:07, 1:06, 1:08, 1:05
beautiful day outside, fun workout.. Great Monday!
Posted by: Amanda | 03/15/2010 at 02:14 PM
BC 34,45,45,45,55
Run 1:52,2:04,2:04,2:10,1:58
Row 1:07,1:07,1:07,1:07,1:07
It was an awesome day for run!!
Posted by: tree | 03/15/2010 at 04:37 PM
Maintained 65 lbs. on Biceps
Run - 2-3 min average
Row - 1-2 min average
total - 41:40
Great day to be outside!
Posted by: Laaaamb | 03/15/2010 at 05:45 PM
Rough damn workout...
95 lbs biceps
run 1:15,1:33,1:34,1:40,2:00
row :43,:46,:39,:41,49
Posted by: O.Z | 03/15/2010 at 05:59 PM
Biceps, 55,50,45,45,45
Run, 1:27,1:29,1:37,1:36,1:32
Row, 1:02,1:01,1:03,1:04,:59
Posted by: meg | 03/15/2010 at 07:24 PM
Biceps- 45 lbs.
Run- 1:40-1:57
Row- 1:08-1:17
Happy to have my baby sissy with me today at the gym!
Posted by: Tara Jones | 03/15/2010 at 07:28 PM
biceps-45, 35, 35, 35, 35
run-1:45, 1:49, 1:46, 1:50, 1:43
row-1:06, 1:05, 1:06, 1:07, 1:05
Posted by: whitney davis | 03/15/2010 at 07:35 PM
biceps: 35,50,50,50,50
run: 2:10 - 2:30
row: 1:19 -1:22
Posted by: Shay | 03/15/2010 at 08:33 PM
biceps 50
run 1:36 to 1:50
row :54 to :57
This was a tough one. Did all pull-ups on high bar jumping.
Posted by: tara walton | 03/15/2010 at 09:18 PM
biceps 95
run 1:40-2:10
row :48-:52
Posted by: marcus walton | 03/15/2010 at 09:19 PM
biceps 45 could have done a little more weight
run 1:30, 1:38, 1:40, 1:40, 1:40
Row :59, :59, 1:02, 1:00, 1:02
sit-ups 150
This work out kicked my butt. Sprinting kills me every time.
Posted by: Sarah | 03/16/2010 at 06:45 AM
biceps - 65#
run: 1:30, 1:31, 1:35, 1:36, 1:40
row: :51, :51, :51, :51, :49
Posted by: Craig C | 03/16/2010 at 04:46 PM