Friday, March 28, 2014
A. 5o0 m Row
Compare to May 20, 2013
B. 10 Rope Climbs
Compare to February 18, 2014
C. 100 Box Jumps – 24″/20#
Compare to December 1, 2013
Coach’s notes: Complete in any order and post results to comments.
Hey CFC Crew, we have some exciting news and we need to get together and celebrate. Aly, is heading back to school!!! Don’t worry she is still going to coach, but coach Mike will be taking her place as our new Facility Manager, as of April 1st. We figured a great time to celebrate would be after 14.5 so, bring some food to share and beverages of your choice to CFC on Saturday, March 29th at 7:00pm. See you all there.
A: 1:29 (1:28 last time but it’s 7am so I’ll take it…right?)
B: 4:53PR (7:57 last time…big improvement)
C: 7:35 (first time, maybe could have gone quicker)
Thanks Laura!
A: 1:33 (tension set at 9)
B: Ugh. Still not feeling well enough to even do these.
C: 7:20 (at 24″)
Thanks Open Gym… hopefully I recover a bit over the weekend from pushing myself too hard.
14.5 attempt 1. 16:05.
Not sure what to say, this was just brutal. Don’t take big sets with your thrusters tomorrow. You will be feeling awesome off the start but the big sets do you no good. They will slow down your burpees too much and you will have to break up your thrusters more later down the road. Also, I did this workout with compression tights and oly shoes. About half way through I could really feel the extra weight in my legs. During the burpees it felt like my legs weighed a ton on the set of 15’s. Next time nano’s only. Also be careful when jumping over the bar. Make sure you takeoff from 2 feet. When tired I accidentally did a one foot jump so with that wasted rep, communication time, and the extra one I had to do it actually added up to about 20 wasted seconds. Will get some good sleeps in and attack this with a vengeance of fury on Monday afternoon.
Good luck tomorrow everyone and thanks Mark and OG for doing this with me today. Also thanks to everyone who cheered me on and extra thanks to Syd for judging today.
Also did 14.5 today. Tried to keep it slow and steady. 10:59 as rx’d. Huge thank you to everyone who cheered me on, Mike for judging and Rhi for videoing.
This afternoon
10 rounds Airdyne Sprints
15sec on/45 sec rest
210 cal.
Good luck to everyone tomorrow!
B: 1:58
C: 7:32 @ 24″
A: 1:42.0
A: 2:03
B: about 15mins: 5 rope climbs to the top for the first time.
C: 4:49, (6:56 dec 1) @ 20″, step up/down
Hola from Nuevo Vallarta!
21-15-9
DB (20#) Thrusters and Burpees
Good luck to everyone tomorrow!
A) 2:15
B) scaled to 30 pull-ups
C) alternated 5 jump ups with 5 step ups
Fun workout! Thanks Todd and Colin.