Sunday, August 5, 2012
A. Handstand Walks - as far as possible (one attempt) x 5 sets, rest 90 seconds
Compare to July 28, 2012
B. 3 rounds for time:
Run 400 m
100 m Broad Jumps
Coach’s notes: Post distance per attempt for A and time to complete to B to comments.
Important Reminder - Heritage Day Holiday Hours (Monday August 6, 2012) Adult Classes at 9:30am, 10:30am and 6:00pm ONLY. Kids’ Class as scheduled. *Reminder there will be NO Olympic Lifting Club on Saturday and NO OPEN GYM on Monday
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A) Did some more HS Walks
B) .com WOD from earlier this week
3 rounds
15 HPC 95lbs
15 Burpees
3:31
Thanks Erin great coaching:)
So happy to be back at CFC!
A: I got my first handstand today!!! Thank you Erin for showing me the way!!
B: 14:25
Such awesome energy in the gym today. Everyone did so great!
Thanks Erin for the wicked coaching today and thank you everyone for the encouragement!
A - still working on walking away from the wall. Getting a meter or so away pretty consistently now. Might have to take the plunge and try an actual handstand walk next time.
B - 9:47. First run felt ok. Remaining runs felt like I was hauling a baby grand piano behind me thanks to those broad jumps.
Great work by the 11am crew today. Awesome to see a few people nailing their first handstands and making it look easy. Way to go everybody!
Thanks Erin!
A. Worked in holds and trying to pull legs away from the wall a bit.
B. 16:22. Thank you Erin for helping me through the last round of jumps and thanks everyone for cheering. You guys saved me at least a minute off my time!!
Great class, thanks Erin!
Bear Crawls! RAWWR!
Oh and BTW; Benny Oliver has a video up on CrossFit.com briefly explaining the difference between Big-Monkeys and Little-Monkeys. It’s interesting stuff, and no there are no medium monkeys! It has little impact on your physical stature; more to do with how you react to physical stressors.
I highly recommend heading to the site and watching it!
5km beach run in 38 degree heat ….then some hs walks on the beach…then a lot of beer and fresh lobster= perfect day!
Audra, you must be in New Brunswick- love it! In Cape Breton with 30 degree heat- best run of the year- ran next to the sparkling Atlantic Ocean with salt air in my lungs, wild flowers everywhere and a beautiful swim at a perfect beach after! Memorable summer day.
A: Did my first real handstand walks ever. Could consistently toddle about 6′ in one direction. Something just clicked today.
B: 18:00 - lots of room for more effort on the jumps. Pushed the last 50 m but not the first 250 m.
When are we going to have a sprinkler jumping WOD?
A. Worked on handstand walks with partner support. Tried a few on my own and made a few steps.
B. 18 min. Those broad jumps are a killer.
Thanks for a great class Erin!
A. spiked myself on my head on the first one then was good to hold the position for the last 4 sets with no walking.
B.11:43
Hey, I did a bear crawl
And it was crazy
I made a rad roar noise
So I’m a legend, maybe?
Tania you are absolutely a legend:) You were a legend in my mind after that roast at paintball!
Firebreather’s training tonight
A) MU progression work…mostly just lots of jokes about hip thrusts and pulling! Was also able to string together 3 muscle ups sans chicken wing:)
B) Sumo Deadlifts (NOT SDLHP) 3×5 115/165/195/225/235
C) 1 round
21 GHD Sit-ups
21 Wallballs 20/14
21 Box Jumps 24/20
21 OHS 95/65
21 KB Swings 2/1.5
21 Pull-ups
4:38 everything UB except pull-ups were 15/3/2/1. Thanks for counting and cheering Matt and Chantal. Thanks Jason that was a ton of fun.
Pwr Cleans: the good news is I can replicate the 275… now to work on getting under those kinda weights
Thennn…
Hit the pool for 10 laps… which is a lot for this guy!
Thennn..
About 12km on my bike
Thennn…
Firebreathers:
C) 4:48… Chelsea kicked my ass!!
Great job tonight everybody!
Hey, I saw a bear-crawl,
and it looked crazy;
but I couldn’t hear you,
ROAR louder maybe…;)
Firebreathers
Time: 8:14
Fun!
A) Worked on handstand holds against wall
B) 1530ish.
Great coaching Erin, I was so driven by your encouragement/push today!
Despite the great coaching, approached the H/S walks too agressively and stretched the ligaments in my right index and middle finger.
Completed the WOD in 21:30 afterwards.
Thanks for the coaching and encouragement Erin.