Saturday, April 27, 2013
A. 800 m Sprint
Compare to October 15, 2012
B. AMRAP Tire Flips in 5 minutes
Compare to October 15, 2012
C. 200 Double Unders for time:
Compare to April 12, 2013
Coach’s notes: Perform sets in any order and post all results to comments.
Important Reminder – Firebreathers’ Club has resumed. The best time to start preparing for the Open 2014 is now! Join us for Firebreathers’ Club every Sunday at 6 pm to take your training to the next level.
A. 5:03 (not sure I was made to sprint…)
B. 32
C. 10:00. First 100 went really well, getting sets of 10-20 and doing it in about 3 min, then they fell apart….
Great class this morning, thanks Laura and Gord!
C. 3:32
A. 4:00
B. 28 with largest tire.
Thanks Gord and Laura!
What a great day….
A 01: 20km road ride 50:00 min.
A: 4:01 very pedestrian but I was still recovering from Nosehill Dr hill 🙂
B: 30 split between the big tire and the less big tire
C: 400 singles with about 20 DUs thrown in for fun
D: 20 km road ride 40:00 mins
Thanks Gord & Laura! Great tag team!
DUs took 15 mins.
A. 3:41 (4:10 last time)
B. 37 with the big-ass tire (33 last time)
C. 5:33 (13:00 last time). It has taken awhile but I think I’m finally starting to get the hang of these.
Thanks Laura and Gord. Great team coaching and very fun WOD today.
long time lurker, first time poster
A: 3:30
B: 26 less big ass tire
C: 80 before time ran out
Thanks Laura and Gord.
“Haircuts, there are three acceptable haircuts: High and tight, crew cut, buzz cut.”
A. 3:30
B. about 25 with one of the larger tires
C. 4:30
Thanks for coaching Laura and Gord! Lots of fun this morning.
@ Source Crossfit in Oceanside
Jack:
AMRAP in 20 minutes of 10 push press/10 kb swing/10 box jumps
6 rounds + 3 @ 95lb/44lb/24″
1st day of Run Club!! Partnered with Derek.
20min AMRAP: 400m run – 12 Wall Ball – 400m run – 15 tire jumps – 400m Run – 15 sit ups
2rds completed as rx’d.
Then performed strength on my own
A1: Bench Press 135 x2 sets @ 10 reps/155x 2 sets @ 8 reps/175 @2 sets @4/5 reps
A2: 10 Pull ups x 6 sets
Thanks Laura!
B. 14 with medium-ass tire. 😉 Clearly these need work.
A. 3:59
C. 6:38. Managed to string together 20-24 in a row a few times.
Thanks Laura and Gord!
Damn, Scott! You’re like the Energizer Bunny!
Yeah run club!!! Who doesn’t love running into the wind, chewing on dirt and getting rocks out of your hair when you get home?!
Partnered with Cory as above.
Strength afterwards:
A) Shoulder Press 5’s 95/115/135/145(3)
B) Front Squat 3’s 95/135/185/225
Working on form and depth in squats.
Thanks Laura and Jesse!
5 rounds 500m row 15 reps bench @ 135. No clue on time rows 1:45-2:00 bench unbroken
A: 800m run: 2:59. Did this one last and had no legs left.
B: 50 flips with the big tire.
C: 2:45 for the double unders, first 151 unbroken (PR) then could hardly string 5 together to finish.
Thanks Laura and Gord. Lots of fun!
And so it begins…. Yay! Run club!!
Two rounds (see Cory’s post) completed in hurricane force winds!
Fun partnering with Chantal and Danielle!
Thanks Laura!
C: 10:24, had some good runs and many more not as good
A: 4:24
B: 33, largest tire
Thanks Laura & Gord