Saturday, June 13, 2009
Split Jerk – 1, 1, 1, 1, 1, 1, 1
Coach’s notes : Post load to comments.
Compare to April 25, 2009
CrossFit Teens at CrossFit Calgary HQ starts this Sunday at 1:00 pm. This is an introductory and scalable strength and conditioning program for 12+ to 17 year old, enhancing general fitness and focuses on improving; strength, power, speed, agility, balance, stamina, flexibility, accuracy, endurance and coordination. The group setting enables teens to train with peers in a supportive environment where every participant experiences success, learns fundamentals, including safety in the gym and eventual progression to the adult CrossFit classes. Membership is $85/month or $20 for a drop-in.
CrossFit Kids 845 am class will be at Arbour Lake Playground-directly across street from Amaranth Foods. See you there!
WOD 200m run @ 50%,60%,70%,80%,90% capacity
Press 1 RM – 15 mins to reach max
30/20/10 – Burpees/Squats/Reaches
Neil – 200m run 46/40/34/38/40, Max Press – 115 lbs
Burpees etc. – 9:22
Judy – 200m run 58/52/49/48/47, Max Press – 41 lbs
Burpees etc. – 11:45
WOD
200M Run Time: 49@50% 46@60% 39@70% 36@80% 34@90%
Press 1 RM- 15 to reach Max out at 80Ibs. Went up to quick in weights.
Burpees,Swats,Jumps
Time: 6.47 min
200m runs to learn pacing
:49, :42, : 39, :36, :31.
Press
45×5, 75×1, 90×1, 105×1, 110×1 (PR), 115×1, 117×1
up from 105 on Feb 28. and 105×3 a few nights ago.
Burpees etc..
4:58
200M run times: :59, :50, :50, :46, :44
Press: Reached up to 58#
Burpees, squats, jumps: 8:45
I worked up to a dismal 107 lbs on the shoulder press. Definitely need a lot of work there.
Burpees/Squats/Jumps: 6:15
Going into the gymnastics stuff right after the press without any warmup had all my muscles feeling cold. I didn’t think my squats have ever felt as slow.
200M run times – 44@50% 41@60% 38@70% 35@80% 34@90% (my 70% and 80% times could be slightly off)
Press – 85lbs (thanks for the tips and push James and )
Burpees/squats/jumps – 6:20
Great class as always!
200m runs – can’t remember times, but improved time by approximately 4 seconds with each 10% intensity increase
Press – maxed out at 54.5#
Burpees, squats, jumps: 9:40
200m runs- 59,57,51,48,42
1RM Press-71lbs
Non-push up burpees, squats and jumps( 30,20,10)-7:20
Great Class today!
WOD 200m run @ 50%,60%,70%,80%,90% capacity
Press 1 RM – 15 mins to reach max
30/20/10 – Burpees/Squats/Reaches
Neil – 200m run 59/56/51/44/33, Max Press – 115 lbs
Burpees etc. – 7:15