Sunday, January 13, 2013
A1. Long Jump – 3 consecutive Jumps x 5 sets, rest 90 seconds
Compare to November 21, 2012
A2. Back Extension @ 30×2 x 5 sets, rest 90 seconds
Compare to November 27, 2012
A3. GHD Sit-ups 10-15 reps x 5 sets, rest 90 seconds
Compare to November 27, 2012
Coach’s notes: Post results for all sets to comments.
A1: 261/272/275/278/274 (last time hit 289)
A2: 8 reps – BW/7.5/10/15/20 (increased wt. from last time)
A3: 15/15/15/15/10+2+2+1 (stronger than last time)
Thanks to the youngsters who helped me read the small font on the tape measure.
A1. 234″/248/241/249/249 (so far these are my longest jumps)
A2. BW/10lbs/15lbs/20lbs/20lbs 8 reps for all.
A3. Tempo, weighted sit ups (15 reps) using 20lb medicine ball for all.
Thanks Michelle!
A1 191/180/194/196/193
A2. BW/5/7.5/10/12.5
A3. 15 for all rounds total 75
Great class. Thanks Michele good to see you and all the Sunday morning friends again.
A1) 209/216/227/226/231
A2) 8 reps each set @ BW/10/15/20/25
A3) 10 reps each set, these are starting to get a little better…
I really enjoyed this morning, Thanks Michelle!
A1 291/301/302/311/310
A2. 8@BW/8@10#/8@20#/8@25#/8@25#
A3. 10+5/8+7/8+7/8+7/8+7
Thanks Michelle.
A1 didn’t really keep track
A2 up to 35lbs
A3 15 per set.
Thanks Michelle for finally correcting my GHD’s much easier now.
A1: 291, 307, 312, 319, 318
A2: 15BW, 15BW, 15-15#plate, 15-15#plate, 15-15#plate
A3: 15, 15, 15, 15, 10
A1: 310/320/324/324/308
A2: 8 Reps all sets BW/12.5/15/15/15
A3: 15/15/15/15/10
Nice workout after skiing yesterday. Great seeing so many people in the 11am class.
Thanks Michelle!!
A1. 258/274/275/274/286
A2. 8 reps all sets @ BW/10/15/20/25
A3. 10 reps all sets
Thanks for getting me to snap up on the GHD sit ups Michelle! They really came together much better at the end. Nice work 11 am class!
What a fun way to start my birthday workout(s):
WOD 1:
A1: Never done a broad jump at CFC so this was interesting: 186/197/205/216/206
A2: 8 x BW x 5 sets
A3: 15 x BW x 5 sets
Thanks Michelle! Great and informative coaching as usual.
WOD 2:
Birthday Brunch – ate my weight in pastries/bacon & eggs/deserts x 3 sets
Thanks family.
WOD 3:
Post WOD 2 nap x 1 hr.
Special thanks to Lazy Boy.
Ready for a new and fresh year with great things to come.
A1: ranged from 24 1/2 to 25 feet
A2: 8 reps for each set: bw/10#/15#/20#/25#
A3: 15 reps for each set
Thanks Michelle
Morning wod
A1: 25.91-26.75′
A2: 8/8@20/8@25/8@30/8@35
A3: 15/15/15/15/15
Fire breathers
Regional wod 4 2012
30:44 rx’d
Good work everyone!
Fire breathers
Regional wod 4 2012
34:38
HAPPY BIRTHDAY SCOTT:)
Shoulder Press at hall this morning 5×5 65/75/80/85/90
FB tonight
1 round
50 Back Squat 135/95
40 Pull-ups
30 Shoulder to OH 135/95
50 Front Squat 85/65
40 Pull-ups
30 S2OH 85/65
50 OHS 65/45
40 Pull-ups
30 S2OH 65/45
20:45 did the majority as butterfly pull-ups so chin was not always over the bar. Otherwise as rx’d. Thanks Brett and great job tonight everyone!
Day 12, 0 Carbs: “I don’t recommend this to anyone” 😉
FB tonight was a challenge, I really just wanted to finish it.
30:29 I think, wasn’t really seeing straight…
Great Job tonight everyone, awesome to see so many people there.
FB tonight
23:5? -wt as rx’d…did butterfly pullups for all rounds ( in 10’s and 5’s) definitely not all COVP…incredible how heavy 45# feels at he end of this wod!
Thanks Coach ( nice camp ‘outfit’ 🙂 )….good job tonight everyone!
Jason good work on the 0 carbs thing. I was so inspired I thought I’d give it a try. Couldn’t make it from the house to the car without stopping for a donut.
A1 somewhere b/n 24 and 25 ft for all jumps.
A2 Bw/ 15/ 20/ 25/ 20.
A3 all 15.
Thanks Michelle.