Sunday, December 1, 2013
All sets for time:
A. 10 Rope Climbs
Compare to September 13, 2013
B. 50 GHD Sit-ups
Compare to September 13, 2013
C. 100 Box Jumps
Compare to October 7, 2013
Coach’s notes: Complete in any order and rest as much as possible between sets. Post results to comments.
B. 4:03 @24″ (last time 3:55 @ 20″). Combination of jump ups, jump downs and step ups and step downs.
A. 4:52 – hadn’t done these for time before.
C. 3:00
Thanks Gord and Jason.
Got my order wrong. It was box jumps 4:03, rope climb 4:52 and GHD 3:00.
A-rope: 4:58 (split 2:08/2:5) last time was 9 something
C-20″ box: 5:31, last time was 4:40 but did it first
B-GHD: 4:26, last time was 3:11
A: Ring Rows: 3:31
B: GhD: 6:02
C: Box Jumps: 7:37
Thanks, Jason and Gord. Great coaching!
C. 4:47 @ 24″ (4:18 last time @ 20″)
B. 3:03 (4:21 last time)
A. 8:26 (last time I did 7 rope climbs in 10 minutes)
I’m finally getting comfortable with the rope climbs.
Thanks Jason and Gord.
A. 5:52 (last time 10:17). It made a big difference doing these first.
C. 7:22 (last time 6:26)
B. Instead of GHD SU’s I did anchored, tempo, weighted su’s for 5 minutes. I used a blue med ball (not sure of the weight) and tempo was 30X0
A. Rope climbs: 2:50.
B. GHD situps: 2:55.
C. Box jumps at 24″: 5:23.
The GHD situps were a destroyer for me. My first time ever doing them since I started with this gym.
Thanks Jason.
A. Rope climbs: 6:12
C. Box jumps at 24″: 4:58
B. GHDs: 3:52
Thanks Jason and Laura
10:18 on Rope climbs- 5 to the top, 3 half way& 3 pulls to upright from laying on the floor.
9:18 on box jumps
GHD Situps- didn’t note time. 20 all the way back, arms overhead. 30 arms at chest, only to horizontal. I’ll feel that tomorrow! As I like it 🙂
Gymnasty level 1 achievement unlocked: unsupported handstand walk
It was only a few feet towards the wall but it was unsupported and not rushed!
Thanks Jay and Todd! Also thanks to the rest of the Gymnasty crew for enjoying my first landing flat on my back as much as I did.
Also did 5 rounds for times of:
400m row
4 HSPU
8 SDHP 2pd KB
12 Russian KBS 2pd
Rest 4 min
Didn’t go full tilt on row which made the whole thing a little easier. The gymnastics cues are helping everything!
Firebreathers tonight
20 minutes to Find your 1 rep max Clean and Jerk
170 (10#PR)
Then Fran. Haven’t seen her in awhile!
4:44 PR.
Thanks Jason and gang!
FB as above.
Worked to 185 for the clean but failed the jerk.
3:55 for Fran tonight and then a solid 35 minute recovery on the floor afterwards. Nice work tonight crew.
Thanks Jay.
Nice job at FB tonight everyone! Me….not so much….pretty cranky low back so I did the sensible ( gasp!) thing and called it quits….
Kimmer…your time was actually 4:43! Nice cleans ladies and young Trent! (Sorry you had to put up with all the ladies)!
Late one at the hall
Alt EMOM for 20 min
Odd: 10 pistols
Even: 10 alt DB Power Snatch 52.5#
Needed to do a little something after being stuck in a plane for 4 hours.