Friday, January 13, 2012
A. Row 500m
B. 75 Burpees for time.
C. 50 GHD Sit-ups
Coach’s notes: Perform in any order and rest as needed between sets. Post results and order to comments.
Compare to October 13, 2011
CFC Speaker Series #3 Ari Taub, former Olympic Wrestler, lawyer and CEO of Hard Knocks Fighting will be coming to CFC to talk about Life Lessons Through Sport on Saturday, January 14 at 2pm. This motivational and inspiring talk is open to the public and free of charge!
10,000m row (AKA: rower-powered air-conditioning for the 6am’ers doing Burpees): 51:08. Slower than last time, but there were plenty of “I should go get some chalk as an excuse to walk around and stretch out my aching legs” breaks.
Thanks Laura for NOT making me do all of those dreaded burpees.
Good work 6am class!
Do Squat …holy cow …10,000 at 6:00 am…yikes 🙂
A: 1:33. That was my 1st 500 row TT. Faded hard on last 200.
C: forgot to mark. I know it wasn’t fast.
B: 5:13. When I’ve done 75 without any workout prior I ‘be been under 4:00. I’m surprised how much that row must have taken out of me bc I don’t think the GHDs could have been much of a factor.
Did 2 of the WODs from the Canada Girls East vs. West Throwdown.
30-20-10
Wallballs
KB Swings
4:18
Max total weight lifted in 4 minutes doing Power Cleans
Did 75 reps @ 80lbs = 6000lbs
B. 75 Burpees – 3:51
A. 500m Row – 1:30.9 – Avg 1:28 till the last 100m then crashed. Was fighting my lunch after the row and needed almost 13 mins before the situps.
C. Reg Situps – 50 – Still fighting my lunch!
Great push today 5pm’ers!
B: 4:39 (last time 4:48 I think)
A: 1:47.2 (last time 142.?)
C: only did 25 as I felt ILL.- 2:ish (last time 2ish for all 50!)
Slower in 2 out of the 3 but came in with the intent of not slacking off but, not doing 100%, so happy with the above.
Great class and coaching Chantal! Way to go 5ers!!
B – 4:58 ( best is 4:37)
C – did 12, felt sick, finished with 150 sit-ups
A – 1:44.6 (best in this WOD was 1:50 so skipping GHD’s probably helped)
B. 4:50
A. 1:38
c. 150 Reg Sit-ups 5:02
B. 7:10 (8:32 was my last time. I had done the burpees after my row).
C. 100 anchored sit-ups 1:51
A. 1:53.1
Legs are really sore from this weeks wod’s.
A 1:28.4 Felt good I still think I can shave a few seconds off.
B 4:30 Hard, very very hard.
C Somewhere b/n 3 and 4.
Very challenging mentally more than anything.
Thanks Chantal.
C. 1:48 usually GHD situps don’t bother me – today still felt dizzy and nauseous hours later!
B. 4:13 not super fast just steady!
A.
Thanks Aly!!! Fun class at 9:30 🙂
Forgot to post yesterday – did front squats instead of back squats … Did back squats Tuesday …
Did a hybrid posted/Oly WOD tonight;
A: 500m Row: 127.9
B: 3 position clean, 1,1,1 x 5 sets, 3min rest: 95/115/135/155
C: Push Jerk, 3reps x 5, 2 min rest: 95/115/135/155/165
D: 4 Rounds for load, 10 touch and go clean & jerk, increase load per set: 95/115/135/145 (7/3).
E: 75 Burpees for time: 5:13 (hips, back and shoulders were useless here…).
Good WOD Evan!
B. 7:30
A. 1:52.0
C. 2:50 (20/10/10/10)
I like this order much better than starting w/ rowing as I did in Oct
Thanks Chantal!
C: 3:17
B: 8:04
A: 1:53
A- 2:00
C- 5:15
B- 10:40
oh my… legs were dead.
thanks Chantal and the encouragement of the other 5pm’ers!
good job everyone!