Monday, August 22, 2011
Tabata Intervals for Reps:
1. Knees to Elbows
2. Medicine Ball Cleans - 20#/14#
3. Push-ups
4. KB Swings - 1.5/1.0 pood
Coach’s notes: Post reps for each exercise and total reps to comments.
Compare to June 28, 2011
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Could not get on a pull-up bar at the gym I was at so had to skip the knees to elbows.
Med Ball cleans = 10/10/9/10/10/8/8/9
Push-ups(sucked)=12/10/6/7/7/6/6/4
KB swings = 11/12/13/10/10/10/8/10
Guess I had my grumpy face on…. inside and out!
Thanks, Aly for another great WOD!
K-E: 6/6/6/6/6/6/6/6 = 48
Med Ball Cleans: 5/5/5/4/4/3/4/5 = 35
Push Ups: 7/6/6/5/5/5/5/5 = 44
KB Swings: 8/8/8/8/8/8/8/8 = 64
TOTAL: 191
Did Helen today instead 8:46 as rx’d PR by 34 seconds. Thanks Aly.
K2E-18,17,15,13,10,10,10,9=102
MBC-10,10,11,11,10,10,10,10=82
Pups-20,20,18,12,10,10,11,10=111
KBS-12,10,10,10,10,10,10,11=83
Total=378
Oh dear… That was hard! Far too much doing nothing this past month
Now my sheet I just realized is in car… I’ll repost
K to E = 72
15-14-9-7-7-7-7-6
MedB = 63
10-10-8-7-7-7-7-7
Push = 69
15-12-10-8-6-6-6-6
KBs = 47
8-5-6-6-6-6-4-6
= 251
June 28, 2011 = 233
June 08, 2011 = 229
Baby Steps.
KE- 14,10,10,10,8,7,10,8=77
MC-8,9,4,7,6,7,7,6=54
PU-10,12,13,10,9,6,6,7=73
KB-8,8,8,8,7,8,7,9=63
Total=267
K2E: 8,6,6,6,6,6,6,6 =50
Med ball cleans (#14): 10,9,9,8,8,7,6,7 =64
PU: 12,13,10,8,8,7,7,8 =73
KBS: 8,8,7,7,6,5,6,7 = 54
Total: 241 last time was 229
thanks Laura and Colin for the great coaching. Sorry Laura that you had to listen to my hate/love for this WOD again! Good job 5:00 CFC-ers!
K2E: 6/6/4/4/3/3/3/2 yuck and many other descriptions=31
MBC: 9/9/8/8/7/7/7/7 ouch=62
PU: 12/7 had more here..should not have stopped so soon/8/7/4/5/4/4=51
KBS: 10/10/10/9/9/9/9/9=75
Total:219
Thank you Laura and Colin for the super warm up and great coaching. Many sound effects today heh, Colin!
K2E: 13/12/9/7/5/5/5/4 = 60 (last time was 61)
MBC: 9/9/8/7/8/7/7/7/ = 62 (last time was 58)
PU: 17/10/7/6/5/5/5/5 = 60 (last time was 59)
KBS: 10/9/8/8/8/7/7/7 = 64 (last time was 64)
Total = 246 (last time was 242)
Thanks Aly and Colin
20 lbs and 1.25 (like last two times)
this time (last time/first time)
A: 58 (63/58)
B: 36 (38/35)
C: 51 (57/58)
D: 49 (45/37)
K2E: 10/7/6/7/6/5/5/5 = 51
MBC: 9/7/6/7/6/6/6/8 = 57
PU: 18/15/15/9/10/8/8/8 = 92
KBS: 7/9/6/6/7/8/8/9 = 62
Total: 262 (last time was 230! PB by 32 reps)
K2E 50
MBC (14lbs) 79
PU 60
KBS 79
TOTAL:268
Thanks Laura
Mods= pushups from knee and attempted K2E
A) 5/3/3/3/2/2/2/3= 23
B) 7/6/5/5/5/5/4/5= 42
C) 8/9/9/8/8/6/8/7= 63
D) 6/5/5/3/4/5/5/6= 39
Total: 167 (last time was 179 but with .7 pood and 10# med ball)
Thanks Aly and Colin!
K2E: 6/3/5/3/3/4/4/4 = 32 (knees as high as possible)
MBC: 4/6/5/5/5/5/5/5 = 40
PU: 9/7/6/6/5/4/4/3 = 44
KBS: 7/7/7/6/7/6/4/6 = 50
Total: 166
Thanks Aly!
Oops - forgot push ups were from knees!
Awesome, smooth 7k run in the sunshine!
Just let the legs go, it’s a beautiful thing!
K2E: 12/8/6/6/5/4/4=45
MBC: 10/10/9/9/9/8/6/7 =68
PU: 12/8/8/8/8/7/7/6=57
KBS: 9/9/5/8/8/7/8=54
total :224
Felt AWFUL from start to finish….too many marshmellows and wine…..but so worth it
Mods:
Knees to as high as I could get them.
12# Med Ball Cleans
Knee Pushups
0.7 pood KBS.
K2E: 8/8/6/6/4/4/4/5=45
MBC: 6/6/6/6/4/4/4/5=44
KPU: 8/8/8/8/7/6/6/6=57
KBS: 8/8/8/8/8/8/8/9=65
Total: 211
Did Grace in 5:01 PR BY 41 sec! Felt really good, thanks Old Guy!
Then did 5 rds of:
6 jumping muscle ups
30 air squats
Time: 13:29
K2E: 10,6,2,5,2,3,1,3=32
MC: 7,7,8,7,7,8,7,6=57
PU: 10,8,8,9,6,4,2,1=48
KBS: 7,8,4,7,4,5,6,7=48
Total: 185
Thanks Aly, great bars Colin!
K2E: as high as possible - 39
MBC: as rx’d - 45
PU: from knees - 43
KBS: as rx’d - 41
Total: 168
Wow that one was tough! Thanks Aly and Colin!
Did Grace for the first time.. as rx’d 4:51. 135# felt light for the first time
5 rnds 6 muscle ups 30 squats.. 21 something
Rest day tomorrow!
A. 14/11/9/8/7/6/7/6 = 68 (last time 67)
B. 9/8/9/7/6/6/7/7 = 59 *brutal* (last time 62)
C. 12/9/8/7/7/6/6/7/6 = 68
D. 9/8/8/7/6/6/6/6 = 56 *could barely pick up darn KB terrible* (last time 59)
Total: 251 (256)
Thanks Aly!!! nice “Helen” Chelsea!!!!
Oh my oh my! 5 weeks of no CF… I am going to be hurting!
(June 8th numbers are in brackets)
K2E’s: 7/6/6/6/5/5/5/5 = 45 (48)
MBC’s: 6/6/6/6/6/6/6/6 = 48 (50)
PU’s: 3/6/5/4/4/4/3/3 = 32 (34)
KBS: 8/8/5/5/6/6/6/8 = 52 (60)
Total: 177 (192)
Thanks Aly and Colin! It was great to finally be back! Sure missed CFC!
Definitely not my favorite WOD…
K2E:47
MBC: 52
PU: 42
KBS: 53
Total: 194
Thanks Aly and Colin!
K2E: 10,6,6,6,5,5,4,4 (46)
MBC: 8,8,7,8,8,8,9,7 (63)
PU: 14,11,9,9,7,7,7,7 (71)
KBS: 12,11,11,6,8,8,6 (62)
Total 242
K2E: 10/6/5/5/4/3/3/3 (36)
MBC: 11/10/9/6/6/7/6/8 (63)
PU: 11/11/8/8/7/6/6/6 (63)
KBS: 9/8/5/9/6/7/7/8 (59)
Total 221
not feeling well yet