Sunday, 23 Jan, 2011

Posted by Mandee on January 23, 2011   |   9 Comments

Free Class-


Benchmarks class-

Three rounds for time of:
400m run
1.5 Pood Kettlebell swing, 21 reps
12 pull-ups

Post time to comments.

9 responses to “Sunday, 23 Jan, 2011”

  1. Scott says:

    10:21 (PR). Took 1:20 off of previous PR. Another forearm smoker. First two rounds were unbroken, last round…not so much.

  2. Patrick says:

    Rx’d 10:21 (+28)
    As much as I hate it, I may have to do some extra endurance training. I’m a helluva lot stronger, but run slower than when I started CF’ing.

  3. Justin says:

    8:24 PR by 49s
    Had to break up the last round of pullups. Lost a lot of time on the last 400m.

  4. Tye says:

    8:04 PR by 2:12

    Really wanted sub 8 on this, just have to push the runs harder, all rounds unbroken.

  5. tracey says:

    10:23 PR by 1:20. Felt slow on 2nd and 3rd run. I know I can shave some seconds off next time. Overall very happy. Good job to the BENCHMARK class… Everyone was in the zone.

  6. russell says:

    More endurance workouts? No. More CF workouts and less 5×5 back squats? Yes!

    • Patrick says:

      Yeah… You’ve only been telling me this for like… forever. I’m still working on getting this notion through my noggin. In the end, I’d rather have a CFT over 1000 than a sub 9 Helen.

  7. Kmlowe says:


  8. stacey says:


    sub rowing for running, I’m the slowest rower ever.. Karen gave me some tips tonight to help with that…I spent close to 7 minutes at that rowing machine!
    Had to do ring rows instead of PU’s bc I could only get one PU..UGH!
    So needless to say I didn’t do so hot on this benchmark.