Monday, May 26, 2014
All sets for time:
A. 10 Rope Climbs
Compare to March 28, 2014
B. 50 GHD Sit ups
Compare to December 1, 2013
C. 75 Burpees
Compare to January 13, 2012
Coach’s notes: Post times for each set to comments. Complete in any order.
All sets for time:
A. 10 Rope Climbs
Compare to March 28, 2014
B. 50 GHD Sit ups
Compare to December 1, 2013
C. 75 Burpees
Compare to January 13, 2012
Coach’s notes: Post times for each set to comments. Complete in any order.
A. Yikes these beat me down today. Just couldn’t get it together and only completed 8.5 climbs in 4:05.
B. 2:46
C. 4 or 5:23.
Tired this morning!
Thanks OG
A: Didn’t time it. Got to the top for the first time, but still not close enough to tap the blue cross bar to make it count. Too chicken to make the reach.
B: Again, didn’t time it, just went slow and consistent. Lost track of reps too.
C: 6:29. The one I wish I hadn’t timed. Felt like I should have been faster.
Fun warm-up game, Tania!
Thanks Mike, Michelle and Tania!
B: 4:16 in sets of 10…….GHD and heat don’t mix, like the weather, just not when I workout…..
C:5:46 subbed KB swings .7
A: just hung out on the rope, I know it is meant to be mainly legs, but lack of upper body strength is a hindrance!
Thanks Mike, Michelle and Tania
A: 5 rope climbs in 6 min (which is 4 more than I’ve ever done before). Left leg started to get shredded so I stopped at 5.
B: 5:45 GHD sit ups – mostly in set of 5 with Michelle giving good pointers on engaging quads on the sit up.
C: 6:00 burpees – 10 to start and then sets of 5
Thanks Mike and Michelle.
5 rounds (not for time) of 400 m row and 5-7 strict, unbroken hspu (fair bit of socializing in between sets 😉 )
then a ‘lil hot yoga
Went to a soccer field close to the house.
5 rounds
Run half the length of the field and back
10 walking lunges 45#/55# DB
Run
10 KB Swings 1.5pd/2pd
Run
10 burpees
Rest 2min
Don’t know all of the times but they were between 2:55 and 2:48. Great job Derek thanks for the push.
A. 5 full climbs. Climb #6: 3/4. Climb #7: 1/2 => 6’50”
B. 3′ 45″
C. 8′
Thanks OG & Jay!
A. 5 rope climbs in just under 5 min …. Just wanted to figure these out today so called it good at 5
B. 3 min
C. 6:27
Thanks Colin and Jason that was a fun class!
A: Ropes – 4:26 – PR by 32 s (split 1:40/2:46)
C: Burpees – 5:13 – PR is 4:37 (rope climbs fried my arms and legs)
B: GHDSU – 6:09 – PR is 3:11 – did not do for time
A. 6:17 rx’d (Dec 2013 was 5:52)
C. 5:33 (2012 was 7:10)
B. 25 reps from parallel and stopped there.
I decided to do my burpees beside Jeff. He paces them better than I do and my goal was to do much better than 2012. Thanks Jeff.
Thanks Erin and Jason!
A. 9:00, wasn’t trying to do these fast, wanted to do them well…. Definitely getting better.
C. 5:38, this time surprised me…. Faster than I thought they would be….
B. Forgot to check the clock when I started.
Fun warm up Erin! Thanks Erin and Jason!
A. Rope climbs: 5:56
B. GHD sit ups: 3:04
C. Burpees: 6:06
Thanks Erin and Jason.
A: 1:42, 16 second PR unless I lost count
B: 6:55
C: 7:45
20 RM Back Squat @ 110#
This was my first time doing this, was pretty cool.
I should have gone heavier, but it was a great place to start and get the feel of it.
Thank you Mike and Jason!
A) 5:00 This was slower than my previous time of 4:38
B) 6:41 35 on GHD my hips were super tight and I was not functional for this part finished it of with 15 Situps
C) 8:10 75 Burpees.
Enjoyed the crossfit dodgeball pre-WOD match up. Awesome!
B) 3:19
A) 6:19
C) 5:34
Then E2MOM squat cleans
175/185/195/205/215/225/235 f
Squat cleans were doubles
A – Completed 3, kept practicing J-hook for another 4 minutes
B – Worked on getting past parallel without compromising my back. Got 40 in before i started feeling not-so-good on each rep
C – 5:30
Thanks Jason & Erin!