Sunday, April 22, 2012
A. 1 round for time:
21 Back Squat - 225#/155#
42 Double Unders
15 Back Squat
84 Double Unders
9 Back Squat
168 Double Unders
B. GHD Raise - 12-15 reps x 3 sets, rest 90-120 seconds
Coach’s notes: Post time to complete A to comments.
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9:04 using 225 and single unders. Sorry for the cop out but I would still be there now, trying to finish, if I had to do that many double unders!
Around 12:00 using 165#, the DU’s were mostly tech work trying to get my timing down.
Shared a bar with Jeffrey.
The GHD raises were not even close to the rx’d reps, just tried getting use to doing them.
Thanks Colin!
A) Subbed jumping onto short box for DU’s due to wonky knee.
115#/42 - 115#/84 - 135#/84 untimed, just kept jumping until everyone else was done
B) 15/15/15
A. 14:52 using 125# for 21/15 and Colin suggested taking it down to 115 for 9 cause they were looking ugly. I’ve been struggling over the past week with a sore back.
DU’s rx’d and were the best I’ve ever done. My sets were anywhere between 20-45. Thanks Colin for the tips on arm placement and staying as relaxed as possible.
Hey Coach Erin, thanks for all your help in getting my Du’s to where they are today!.
B. 12/10/12
That’s a nice OHS Katie!
Thanks Karen!
15:21 using 145#. H-E-A-V-Y!
Didn’t do B due to time (sort of).
Thanks Colin for another fun class! Nice job 9ers!!
17:51 @ 145lbs
Did one set of 10 GHD, IT band too sore.
Thanks Colin
A: 15:28 @ 125#
B: 12/12/12
Thanks OG!
21:57 @ 75# and then 85# for the last nine. 168 double unders took me a while!!! Awesome work today in the sunny sunny 11am class. Thanks Colin!
A. 18 ish @ 125lbs. It was the DUs that killed me. I was lucky to string 4 or 5 together.
B. 12/12/12
Thanks for letting me use your rope Colin! Great class!
A. 14:00 using #73 for the back squats
I think the back squats are getting better, this is a fairly heavy weight for me with this many reps. Of course DU’s are my favourite and it was so nice to be able to do them outside.
B. 12/10/10 Second round was on the new GHD machine, not sure I like how high the Knee rests are?
Thanks Colin.
@ Talisman Centre
19:58
A) Back Squat: 5/5/5/3/3, 5/5/5, 5/4, as rx’d
Doub’s: 63 singles, 21 doubles / 135 singles, 45 doubles / 90 singles, 90 doubles.
First 2 sets were 3 single then 1 double, last set was 1 single, 1 double.
Really trying to find systematic approach to figuring out these damn double unders….instead of just trying to push out singles.
B) did not do.
A: 14:20
21(135lb), 16(155lb), 9(175lb)
42DU’s, 84DU’s, 504singles
B: 12, 8
Thanks Colin!!
A. 14:08 @ 95#
B. 15/15/15
Thanks OG!
A) 9:37 (21/5/5/5/5/4)
Double Unders; why have you forsaken me? We used to be friends!
Should have refueled after the Oly TT.
A: 73lbs. Forgot to look a the time. …
DUs are still a dream. Billion whip marks on my arms prove it!
B: sets of 10 to 12
Thanks Colin and 9amers!
15 km in 1:30 with an injured leg.
After an hour of physical activity the body starts aching in general.
I wonder how should we train for long events? Longer wods? More wods per day?
Let’s hear your opinions
With 175# 22:49 min
Thought I posted? Hhhmmm…
A. 8:23? Something like that - cant remember exact seconds now
135# squats UB, except round of 9 (5/4) should have maybe tried for UB here
DU’s ok til last 164, done in 20’s & 30’s - legs were heavy!
B. 15×3 as rx’d