Starting Strength
Basic Barbell Training
by Mark Rippetoe/Lon Kilgore
Physical strength is the most important thing in life. This is true whether we want it to be or not. As humanity has developed throughout history, physical strength has become less critical to our daily existence, but no less important to our lives. Our strength, more than any other thing we possess, still determines the quality and the quantity of our time here in these bodies. Whereas previously our physical strength determined how much food we ate and how warm and dry we stayed, it now merely determines how well we function in these new surroundings we have crafted for ourselves as our culture has accumulated. But we are still animals - our physical existence is, in the final analysis, the only one that actually matters. A weak man is not as happy as that same man would be if he were strong. This reality is offensive to some people who would like the intellectual or spiritual to take precedence. It is instructive to see what happens to these very people as their squat strength goes up.
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WOD
Rest/Benchmark Day
If you come in this is what we'll do. As for Annie, you can do that or pick something else.
Max Kipping Pullups
rest 2 minutes
Max Pushups
rest 2 minutes
Max Air Squats
rest 2 minutes
Max Dips
rest 5 minutes
"Annie"
50-40-30-20-10 reps for time
Double Unders
Situps
There is only one (1) set for each max effort movement. If you need to scale any of the movements be sure to indicate what the scaling is, such as what color band you used and/or how many notches up on the squat rack you placed that band. As for scaling the double unders on Annie, tuck jumps are the only suitable substitute. Place a bar at waist height and only count those reps where your knees reach that height.
Pull-ups: 36
Push-ups: 31
Air Squats: 142
Dips: 21
See you guys when Dave and I get back from the Triple T traithlon in Ohio.
For those interested in showing off your "generalist" abilities, I am going to post some information soon about a couple of local traithlons. They are pretty short races and Dave and I would be glad to help get you started. Stay tuned for more...
Pushups: 20
Air Squats: 70
Dips: -2 (thanks zachr)
6 am was a little easier today. i sucked at dips and squats. my legs just gave out. i need to do more crossfit. great job 6 am and good luck today!
Looking foward to this workout tonight - going to practice my double unders at recess today. :)
Pushups: 42
Squats: 250
Dips: 19
I was happy with my pullups and squats. Was hoping for 50 pushups and 20 dips. Very happy time ran out before having to do Annie after 250 air squats.
Pullups: 15
Pushups: 17
Air Squats: 154
Dips: 2
Josh, Addi & Reba we need to get signed up for the Memorial Day Challenge. Do we want to register to compete or just do it and make a donation? Let me know.
Although today's work-out looks like fun, this is one of those unbelievably beautiful days outside so I'm going to get a long run in.
And I've got a 5km tomorrow so see everyone on Thursday.
pullups: 43
pushups: 41
squats: 223
dips: 18
i did not do annie, and certainly did not try for my DL 3RM.
NICE JOB, EVERYONE! i loved seeing people's progress. Ang, awesome job on pushups!
15 pullups
28 pushups
118 squats- I totally pussed out on this one!
5 dips
Danielle and I did Annie after. I finished in 8:32 which is my fastest Annie time so far, I think.
I am going to try and talk to my boss tomorrow (wed) and see if they would want to make a donation towards our team. I will post to comments tomorrow mid-morning to let you know what they say, since we have to be registered no later then friday. If not Reba and Addi i'll let you hash it out on who wants to pay and get us registered. It sucks not seeing everyone since i go to the 6am class now. Good thinking Josh, what should our team name be?
Looks like everyone did well today! Dang Alison, 320 squats!! Way to go!
I did Annie at the end but there was a technical malfunction with the stopwatch so all I can say is it was slow :)
let me know what name you want me to register...i won't be there tomorrow but will just put it on my card thursday, so have a name ready!! :) ...go Slytherin Slayers...j/k
pullups - 15
pushups - 28
squats - 250
dips - 6
way to go hannah on the kip, feels like a revelation when you can finally get the body to coordinate that one :)
Rock on with yo bad self Alison....320 rocks!! Its all in the music ;)
...reba
Pullups: 15
Pushups: 25
Squats: 320
Dips: 7 or 8 (I think?)
Mel, your pullups were awesome! So graceful! Jimmy G, those pushups were mean with intensity...you guys are all so awesome! It was fun doing squats with you, Reba! :-) I was so proud of everyone! Way to go Hannah with your first kipping pullup!
Looking forward to tomorrow...
20 Pushups
110 Squats
-5 Dips (yeah thats right, negative :)
I did Annie, or should I say Annie did me....16:something. I have several lashings from the rope. Didn't get flow until the last round when I got 15 in a row, go figure. Nice work Angela you did great!!
Nice work to everyone!! Reba, you never seem to shock me...."Oh I have never done (insert any exercise here)". Then you go up and bust out a million of them!! Way to go.
I need people to vote on some good team names - check out the WOD today where I posted the first comment.....I have one favorite in particular, although we are open to suggestions.....reba
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