Monday, April 16, 2012
A. Deadlift - 5 reps x 5 sets
B. AMRAP in 5 minutes
10 Bar Facing Burpees
5 Power Cleans - 185#/120#
Coach’s notes: Post loads for all sets in A and rounds and reps in B to comments.
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A: Four sets of front squat x 4 reps (70%/75%/80%/85%), rest 3 mins.
-> 155/165/180/190, felt good.
B: On the minute, for 10 minutes:
115lb Thruster x 3 / C2B x 6
-> Sets 1-5 were 20-25 secs, sets 6-10 were 28-34 secs.
Good work to the CFC games teams yesterday running up and down the Tuscany hill with 2pd/1pd implements in hand (grip killer!). You guys are looking strong, keep it up!
A. up to 275 x 5
B. 2 rounds plus 7 burpees as rx’d (Heavy!)
A. Worked up to 205-felt good!!
B. All Crap….on the second clean “something” cracked in my wrist! Oh well.. nothing ice and tape can’t fix!!
Nice work 5 pm class!!!!
A. 335×5
B. 3+10 - heavy for sure.
A. 55/65/75/85/95 (almost there)
B. 2 rounds plus 2 burpees (power cleans -55lbs)
Awesome job 5:00 p.m. Thanks Chantal for the tips and for never, ever saying, “suck it up princess!” (reference to my, “but I don’t want to hit the bar against my throat” statement)
A. 125/175/205/225/245/245
B. 4 rounds with 115 (2 cleans short of 5 rounds)
Definitely need more practice with the clean movement. Thanks Chantal for all the tips!
A. 115, 145, 195, 245, 265×5
B . As rx’d 2 rounds +10+3
A: 185/205/215/225/235
Picked weights where I could do unbroken touch and go sets. I didn’t need any more practice dropping deadlifts.
B: Opted out. Even light cleans were causing pain.
A: 95/105/115/125/135
B: 2 rounds + 10 burpees @ 63#
Hmm, even at this weight, part B was tough!
Thanks Chantal!
A. worked up o 295# x 5 reps.
B. 3 rounds @ 155#. Cleans felt heavy after the deadlifts. Started to feel better in round 3. Guess I needed a little longer warm up on the cleans. Thanks for the tip Blaine. It did make a difference.
Thanks Chantal.
A. worked up to 195 then wanted to do back squats. By the 3rd set I pulled my quad and had to stop
Hope your ok Rebecca
A: 355 x 5
B: 2rnds + 10 + 2
Cleans were terrible tonight. Didn’t warm up enough.
A. 155/175/185/195/205
B. 2 rounds + 10+4 @95# . . . .hips were MIA on this one so stayed light haha!
Thanks Chantal!
A. 155/165/175/185/200
B. 2rnds + 10 + 2 using 95#
Thanks Chantal.
A. Worked up to 155#
B. 3 rounds @ 83#. Still coughing!
Thanks Chantal, fun class.
A 95/115/135/145/160
B 2 rounds +10+3 (scaled to 70#)
Thanks Chantal!
A: 135/165/185/205/235
B: at 165# 2 rounds+10+3
Great job 6pmer’s!
Thanks Chantal!
A. got up to 405 X 5
B. 2 rounds + 8
A 275/295/305/315/325
B 3 Rds + 4
Thanks Chantal, good job 5pm crew.
A. 95/125/145/155/175. These are starting to feel better. The ribs and shoulder may finally be starting to work together again.
B. 3 rounds. Used 63lbs.
Thanks Todd!
A. 165/175/185/195/205
B. # 83, 2 rounds
Thx for your coaching today Aly! I was a mess
First day back, felt weak like a baby kitten.
SWOD:
3X5 Back Squat @ 310. Really had to grind these out, but managed
3X5 Shoulder Press @ 140. Things really fell apart quickly here, droppped the weight to 135 for today, then did 2s at 140.
Still feels like I’m breathing through a straw, and I ddin’t really have any gas, so no jumping over a bar today.
However I did hit the ol’ yoga studio up the street for a class; which I called Operation Snot-Bubble for obvious reasons
Thanks Chantal, sorry I interrupted the warmup a little
A. 144/165/205/215/225 x 5 - felt pretty good - happy with this
)
B. ugh… Didn’t get much warmup like once at 65! Decided not to try as rx’d … 105# (this felt horrible … Round 3 felt the best … 3 rounds + 4
Wow… Vacation great but paying price now … wods scare me!
Kimmer… NICE!!!
Thanks aly!!!! Good to be back (I think
A. 155/205/245/265/265/265
B.
B. Strict Pull ups and burpees
1st day back after a month off so had to take it easy a bit.
A) worked up to 185 and stayed there.
B) 3 rounds @ 85# this felt suprisingly good (did I just say that about burpees?!)
Thanks Aly!