Monday, May 20, 2013
A. 150 second Ring Hold for fewest sets and time:
Compare to April 12, 2013
B. 500 m Row for time:
Compare to April 12, 2013
C. 200 Double Unders
Compare to April 27, 2013
Coach’s notes: Perform work in any order, rest as much as possible between sets and post order and results to comments.
Happy Victoria Day! Victoria Day Holiday Hours are:
Adult classes at 9:30 am, 10:30 am and 6:00 pm ONLY
Kids class at 4:00 pm
No Open Gym
Please note – There will be no Intro to CrossFit, Olympic Lifting Club, Targeted Training or Firebreathers’ Club on Saturday or Sunday of the long weekend.
Barefoot DL: up to 425 which felt like a bus today!
Jackie take two: 8:12 Need to work on pull-up efficiency when fatigued. For once thrusters were not the worst part of a workout.
Matt hates me after Tom and I agreed to go solo rather than make it a team thing!
Proud of Jer and her scaled version of Jackie.
Lots of studs in the new building this morning 😉
C: 1:54 – tripped on #197, otherwise UB
A: 20/20/20/20/15/15/10/10/10/10 – took about 5m total. These felt tough today.
B: 1:33.8 – drag factor about 120
Tried pt. C again to see if I could get 200 UB, got to 125ish and tripped.. called it a day.
Thanks Todd & Mike! Great job 9:30 crew!
B: 206.8 really the same as last time, That said technique didn’t feel good today so feel I could have one better
A: 30/25/15/15/15/15/15/10/10 first time doing full 150 and longest hold last time was 15 seconds so pleased with this
C: practice practice, revelation of keeping legs straight actually got 3 in a row! Of course on realizing this I promptly tripped up……….. Still it is getting better 🙂
Awesome job on those DU’s sandy
Thanks Todd and Mike
A: Ring holds – 4 sets – 65/35/35/15 – 150 s in total 255 s = 59% work/total ratio
C: DU -46 unbroken, 113 in 3:40 – sets were getting very broken then started getting very ugly. Stopped at 113 so I wasn’t practicing broken and ugly for 20 more minutes.
B: Row – 1:43.2 – felt like a strong row but turns out it is kind of average for me
A: 60 30 15 15 20 10 total time 370s
B: 1:42
C: 10 mins practice with more tips from Todd and Mike!
A: 30/20/20/15/15/15/10/15/10 total time 4:40. Almost 2 minutes faster than last time. Obviously was taking less rest. Would also explain why it felt so much harder
B: 1:54.6. About 7 seconds faster than last time and 3 seconds better than my fastest. Felt like puking after this. Have I mentioned I don’t like rowing sprints?
C: 6:42. Managed to string together 25 unbroken then it went downhill. Didn’t have much left after the row.
Thanks Mike and Todd. Todd, thank you for the encouragement during the row. Your push is what got me through it! That and having Ellie as a mascot. 😉
Thanks, Alayne. Good job to you too! Pretty soon you’ll be doing 200 UB!
C. 3:52. My last time was 4:28. Happy with this improvement on DU’s.
A. Used a skinny band on ring holds 45/30/25/25/25. Focused on keeping my body straight and hands turned slightly outward.
B. I bailed with 160m left on my row. Got a weird muscle cramp in my right leg.
I pushed my Du’s harder than usual and still feeling a lot of quad soreness from Friday. Probably not a good day for a row sprint anyway. Next time!
A. 50/30/30/20/20 total time = 5:20
C. 4:20
B. 1.37.6
Thanks Todd and Mike.
B. 1:52.4
A. 15/11/7/10/4/8/43/45/5/2 – Total time 6:20. Used a red band in the middle as I was really struggling with these.
C. Counted to around 50 and then stopped counting and just practiced DUs till the end of class. I think I was able to string together 4 or 5 in a row.
Thanks Todd & Mike!
Michelle and I ran the glenmore reservoir, a solid 19km.
Not too bad but we both have a date with our la crosse balls tonight! Thanks Michelle!
A. 4:21-lost count of sets-18 secs longer than last time
C. 5:06-26 sec longer then last…ouch
B. 1:54.6. decent for me being “stumpy” (per todd) 🙂
thanks mike and todd
A: 60/20/20/20/20/10 forgot to record start time/stop time
C: 2:40 (100/43/37/20)
B: 1:29.1 – major wall at 350m. Damper 6.5
Glad that wod is over
Thanks Chelsey!
B. 1:53 this row felt surprisingly good this evening, maybe had a little more left in me….
A. These are getting better! 30/20/20/15/15/15 and then they started falling apart.
C. These are still a work in progress. 10:00
Thanks Chelsea!
A. 30/30/20/20/20/20/10 total time was 4 minutes
B. 1:50
C. 1:40
Thanks for helping out with the row Chelsea!
C. Got to about 100 DUs and started to aggravate my calf injury from last week so I decided to call it quits. I was somewhere between 4:00 and 5:00 when I packed it in.
B. 129.8 (last time was 132.3)
A. 45/30/30/25/20. Total time was about 5:20.
Thanks Chelsea
B. 1:33 even, 3.3 seconds off of my best effort.
C. Did 100 DU, struggled with these today.
A. 75 seconds in 15 second intervals.
Thanks Chelsea