Friday, November 23, 2012
A. AMRAP Back Squat in 60 seconds – 225#/150#
B. AMRAP Jumping Pull-up Burpees in 2 minutes
C. AMRAP KB Swings in 3 minutes – 2.0/1.5 pood
D. AMRAP Alternating Pistols in 4 minutes
Coach’s notes: Perform in any order and rest as needed between sets; just get them all done. Post order completed reps for all sets and total reps to comments.
Compare to September 20, 2012
Important Notice – The Alberta Weightlifting Association Provincial Competition schedule has been announced for next Saturday November 24th. Our long time member Audra Arlain is lifting from 12 – 2pm, Coach Aly is lifting 2 – 4pm, Coach Brett and Coach Gord are lifting in the 4 – 6pm session, Coach Mike is in the 6 – 8pm time slot and our bad ass Oly Coach, Chris Lemky, is wrapping up the competition in the 8 – 10pm time slot. The competition takes place at Optimum Performance Training #7 – 7819 – 112th Avenue NW (located between the Beacon Hill and Royal Oak shopping centers in NW Calgary). Come cheer us on – it’s gonna be a BLAST!
A back squat with 73# 15
B. pullups burpees 14
C. Kb swings 1 pood 50
D. Alternating pistols with green band 40
Total 118
Very happy with my back squats today. Thanks for being my partner today Alison. And for the coaching Laura. Fun WOD
A) 12 as rx’d was happy to do these as rx’d without my back giving me much grief
B) 22 to the middle bar
C) 72 as rx’d
D) did 4 min of DUs instead 300
Thanks Jason fun class and great coffee chat/lecture this morning;)
There is an excellent, free, CrossFit Journal video on the main site from yesterday about “Saftey vs Intensity”; it is one of the best articulated, and definitive, discussions on the topic I have heard.
Way better than the latest episode of “two broke girls”, just sayin… 😉
B: 13 on the low bar
A: 9 @ 94 lbs / 1 @ 114 lbs (Yeah I did Shannon!! :))
C: 46 @ 1.25
D: 74 with purple band hanging from bar
Fun class this morning!!
Great job with your KB swings Maria!
Coffee always fun, sorry I had to leave before the lecture was done.
Great coaching J!
A. 20 @75 (using low weight. Knee’s still on the mend from surgery)
B. 14
C. 56 @1.0 pd
D. Very slow right leg pistols for rehab.
Thanks Tania for coffee! And thanks Jason for the coaching and the education!
This time (last time)
C: 1.5 pood – 59 (55)
A: 95# – 18 (17)
B: low bar – 18 (18)
D: 24 (14) – right leg was not working tonight
Total 109 (114) – lost it all on the pistols
B. 15 (I did a burpee with a kipping pull up on the low bar)
C. 62 using 1 pood.
A. 22 using 100lbs
D. 48 with a purple band.
Thanks Todd!
A. 13 w/ Rx’d weight
B. 20
C. 42 w/ Rx’s weight
D. 20/20 with the help of the column!
This workout felt really good!
Thanks Todd!
A. 19 as Rx’d
B. 20 to middle bar
C. 45 as Rx’d
D. 56
Thanks Todd
A: 18 with 135#
C: 60 with 1.25
D: 52 as rx’d
B: 16 to low bar
Thanks for the super coaching Todd, I definitely would have slacked off on A and B if you weren’t counting and encouraging! Happy weekend everyone:)
A. 18 with 10lb bar (that’s not a typo)
B. 12 from box
C. 58 with 1 pood
D. 60 alternating lunges
Oly WOD
A) 1RM Snatch in 20 min
B) EMOM for 15:
– 1 Power Snatch @ 75% of A
– 1 OHS
– 1 Tall Box Jump
A) 165 with a fail at 170
B) As Rx’d at 125 and 38″
Thanks Gord!
Good Luck to everyone tomorrow!
A: 7 as Rx’d
C: 45
B: 15
D: 40 with knee braces and rings for help
Thanks for the coaching Laura.
Jason….watched the video Safety vs Intensity. Thanks. It’s something I’ve struggled with since I started working out again and it’s something i need to be aware of all the time as I watch other crossfitters and the work level they are at. i feel I should be further ahead than I am so I try and up the intensity and end up sacrificing proper and safe form which then results in a few steps backwards.
A: 10 @ 115
B: 16
C: 45 @ 1.25pd
D: 26 with a green band
Did it at the condo
A) 23 reps 45lbs Had a had time staying on my heels
C) 86 reps with 30lbs DB
B) 22 reps
D) 97 reps
A. 19 at 148#
B. 15 using the High Bar as Rx’d
C. 45 as Rx’d
D. 1-min. 15 Left/1-min. 11 Right/1-min. 15 Left/1-min. 10 Right
* used tubing in vertical stance for assistance
* KettleBell numbers should have been higher. I took 4 breaks. Rookie move.
* Thanks for timing me Todd…Almost had 20!!
D. 43 total off a low box
C. 52 at 1.25 – I was aiming for 10 per 30 seconds, but couldn’t hold on in the last minute.
A. 14 at 95 #
B. 11 jumping from low box to high bar
Total reps – 120
I liked this WOD.Thanks Todd!
In this order
C. 40 as rxd, in hindsight, I could have pushed these more, especially on the first set of 15
B. Completed 4 legit, then another 12, burpeeing to a small box for a JPU to the high bar
A. 13 as rx’d, last time I did these, got 18, but performed them first in the sequence.
D. Worked on the movement, using two blue bands for the remainder of class time, alternating legs each rep.
Play inrvmfatioe for me, Mr. internet writer.
– That was from , a wee Algerian restaurant nestled on the side of hyde park. I thought the same, so gave them a few images in exchange for a meal and it was WELL nice. What they lacked in service they more than made up for in culinary genius
Ich bin leider auch darauf eingefallen…er wollte mei roller..mich hat gestern ein komisches bauchfegühl geplagt..rycki tom addison…so ein as…iWeil ich wollte darauf eingehen.Doch dann wollte ich mal google..und kam hier rauf..wieso passiert mir das…jetzt hab ich etwas schiss..dass sie uns auflauern oder so..hat noch niemand solche schlimme erfahrungen gemacht oder?gruss
I am always looking for a way to give and this is perfect! I love making aprons and combining the love of aprons and the importance giving is perfect for me. The way I plan to promote it is by printing the postcards telling spreading the word in my antique store by wrapping a loaf of bread in an apron and placing a card in the apron to encourage others to give also. I also have an apron show in October and will be promoting the event there with different way to give on National Tie One On Day. I just know it will be a BIG hit! Thank you for your encouragement!
This does look promising. I’ll keep coming back for more.