Friday, October 7, 2011
A. OHS - 2 reps x 5 sets, rest 2-3:00
Compare to December 6, 2010
B. Alternating Tabata Intervals for max reps:
1. Knees to Elbows
2. Double Unders
Coach’s notes: Post loads for sets in A and reps for K to E’s and DU’s in B to comments.
REMINDER: Thanksgiving Holiday Hours (Monday October 10th):
NO Intro to CrossFit class this Saturday (October 8th) and NO Yoga or TT Gymnastics on Sunday (October 9th)
Adult classes at 9:30am and 6:00pm ONLY. Kids class as scheduled
18 Comments
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Great job on 3rd place in the city run Justin!
A. 45/50/55/60(f 2nd lift)/60(f 2nd lift) happy w/ the small improvements in this lift
B. K2E (not as rx’d) - 39
DU - 185
Thanks so much as always, Michelle. Definitely need to get weight lifting shoes…
Happy Thanksgiving to the CFC Community
A. up to 175# x2
B. Tabata du’s (no k2e for my shoulder yet)
233
Good to be getting some weight overhead again
A: 105/110/115/120/125
- failed 130 at bottom of first squat
B:
K2E - 15/9/7/7/7/5/5/6 = 61
DU - 20/30/11/21/24/16/14/17 = 153
Total - 214
Way to go Justin!
A. 52/62/67×1/67/72 not sure I had much left to go any higher.
B. instead of K2E I did V sit ups and regular sit ups (I have a few tears on my hands from yesterday’s PU’s).
Sit ups = 100
DU = 136 (I do 2 single skips between each Du). All unbroken.
Feeling very tired today. Glad there was a tabata at the end. Thanks Laura!
A: 65/75/85/90/95(PR) tried 100 and chickened out at the top
B: subbed back extensions for k2e
BE- 15/15/15/15/14/13/13/13=113
DU- 30/34/30/33/30/33/23/33=246
thanks Gord!
Happy Thanksgiving CFCers!
By memory, my sheet is in the car and surprise, I’m too lazy to get it.
A: 75/95/105/115 stopped here, ran out of time..but pretty sure I wouldn’t get much higher..still happy!
B1: P-A-T-H-E-T-I-C ..8/AND 3s for the rest
B2: Low 19, high 32..consistently tripped on the 11th skip.
Thanks Laura, always fun to have you coach.
A) 42/47/52/62/67
B) around 3 k2e and about 15 du’s per round. Couldn’t get a good rythm… Tired tonight.
Thanks Gord!
A: 95/115/125/135+1F/135+1F
K2E: 60
DU: fail
A) Worked up to 107 (7# PR) x2. Ran out of time so didn’t try for more… next time.
B) Did sit ups instead of kness to elbows to give my hands a rest after yesterday. 92.
Did single skips for the full time.
Thanks Michelle, a delight as always!!
A) 85/95/115/125/125/135(PR) — 135lbs OHS has been my goal to reach by end of this year and I did it tonight and think I had a bit more in the tank. Feeling happy because I have to set a new goal
B)DU=179; K2E=61
OLY Lifting class
1 power clean
2 squat cleans
3 front squat
115/ 125/ 130/ 135/ 140
B. hang clean ladder 1-5 amrap x 5 minutes
3 reps shy of 3 full rounds
Thanks Gord Great class!
A) up to 155×2
B) Don’t know
OLY Lifting
1 power clean, 2 squat clean, 3 front squat (5 heavy sets)
145/155/165/175/185 made the PC failed the SC
Hang squat Clean ladder 1-5 amrap 5 mins
4 shy of 3 rounds
Thanks Gord
A)102/112/122/132/142/152/162×1 a little mad that I failed the 2nd rep but had no stability in my shoulders today.
B1) k2e 67
B2) du 261
Oly class
A) clean complex 95/115/125/130/135/140
B) 4 rounds
Thanks Gord.
A) back wasn’t feeling it today, so I got 85lbs on the bar and worked on getting as low as I could and keeping everything as stable as possible.
B) 39 K2E and 206 DUs.
First time skipping that much in a few months due to a calf injury. Evidently, I should’ve waited longer since I’m limping a bit around the house again. Back to the rower for me!
A. 50/55/65/70/75/80(f) I think that’s a PR for this lift!
B. K2E (attempts) 8/5/5/4/4/4/5/4 = 39
DU 21/16/20/17/15/14/16/18 = 137
Thanks Gord!
A: 95/105/105/105/105
B: who knows