Thursday, August 16, 2012
For time:
A. 400m Run
30 KB Swings – 2.0 pood/1.5 pood
400 m carry – 20#/14# Medicine Ball
30 KB Swings
400 m Run
B. For time:
300 Double Unders
Coach’s notes: Post time to complete A and B to comments.
Who’s up for some fun? The CFC Recreation Crew (aka Coach Chelsea) is at it again! We are going to play baseball Tuesday, August 28 at 7pm. We will use the diamond at Ranchlands Park. All you need to do is show up, bring a glove and have fun! We would like to have at least 14 people so please let Chelsea know if you are interested. On Saturday, September 22 we are going to go hiking. Not sure where yet but open to suggestions. We are planning on entering us into the same dodgeball league as last session. Go Team Blue Balls! Let me (Coach Chelsea) know if you are interested in playing (chelsea@crossfitcalgary.ca). As always, EVERYONE is invited including family and friends!
A. 11:45 using the 1.0 pood for KB swings
B. 5:51 – Did the first 50 unbroken in 30 seconds
Tough but fun WOD today. Thanks Colin.
Yay baseball!!!! Just to clarify we are going to play slo-pitch so don’t worry if you haven’t played much baseball.
Happy birthday Tania, hope you have a great day:)
Happy birthday Tania!!!!
A: 10:53 with the 1.0 pood for KB swings
B: worked on my double unders and did about 150
Thanks Todd!
A. 11:03
B. Just under 10 mins…I forgot to look…too busy twisting myself out of the rope.
thanks Colin.
A) 7:16
B) 3:57
Great class Todd.
Thennn:
8 sets of 3 Split Jerk @ 185lbs
Neighbors only have a 1.0 pood here so used that instead
9:00
No skipping rope either so I felt like doing some box jumps. 20 @24″
0.40
At open gym
A: 12:14 with 0.7 pood KB
B: 5 minutes of DU attempts might have gotten 100 they need work
Definitely would have benefitted doing this in a class with more motivation to go faster!
A – 8:40 w/ 1.5 pd. Tried swinging a 2pd in warmup. No. Freaking. Way.
B – 2:54 – Broke this up into sets of 300. 😀 That’s a PR for UB double-unders by about 150 I think.
Thanks Erin! Great work 5pm crew
A 8:42. Hard to imagine how Jason did 7:16. Probably ran faster>
B 6 something broken up big time.
Great work everyone in the 5pm class.
Thanks Erin.
A. 10:12 rowed instead of the run and only did a 200m carry.
B. Just kind of jumped around (mostly on one foot) for 5 min
Thanks Erin!
A. 14:58 as rx’d
B. 8:03
A. 9:42 as Rx’d
B. 5:07
Awesome job on the DU’s Mike. Next time I should just try your strategy and do 1 set of 300 vs many smaller sets. 🙂
Thanks Erin
A. 13:14 as rx’d – thanks Erin for forcing me to use prescribed weight!!
B. 4:47 – 6 sets of 50
Fun class, thanks Erin!
A: 12:30 @ 1.5pd, 20lb med ball
B: DU work, ~100 successes in 6 mins.
A: 10:54 as Rx’d
B: New to DUs
Pressure Drop. Thank You E!
15:24 with 2pd/20#
Thanks Erin, and Thanks 7:00 pmers, challenging but fun class and good coaching as always.
Picked up the 2pd for the 1st time, as I am getting used to some of the movements, it was a challenge indeed. Could knock of the first ten of each 30 set, then sub-sets ranged from 3 to 6 reps.
The KBs pretty much slayed me for the Med Ball run, only managed 50 m of actually running, same for the last run after the 2nd set of KB’s
DU work,
Skipped for ~ 10 min, probably successfully completed 20-25 DU, none consecutive
A. 11:35 as Rx’d this was definitely a challenge and first time swinging a 1.5 pood KB. I guess you might as well do 60 reps in your first time…
B. 6:15 took a little time out (38 seconds exactly) but completed.
Thanks so much to Erin and all the 5:00 CFCers. I needed to push to do the KBS and your cheering really helped.
34 obligatory burpees (thank you so much Trent for your reminder this morning;)), and that is it. Resting up for Spartan on Saturday….so excited!
We, mostly Ivan, are hosting a small and relaxed post birthday/spartan open house this Sunday any time after 1:30pm, all are invited to come enjoy some food and drink. Kids are welcome too (320 Citadel Way).
Thank you Chelsea and Alvero!!
Can’t wait to see you all on Monday!
Yikes, hope I am not too late. Happy Birthday Tania!!!!
A. 12.19
B. 7.06 (was down to sets of 10 for the last 100)
Great job Mike, that’s amazing to do 300 unbroken!
Thanks Erin!
A. 11:19
B. 6:00
Thank you coach! I am still in BC until tomorrow so I have no idea what Ivan is doing for snacks….it really is stressing me out! LOL! I will try and bake in the morning on Sunday!
PS Jason, my mom says she will make you the best liver you have ever had, but be warned, she is single and a little “Cougar-esk” if you will.
Happy Birthday Tania!!
A. 11:26
MB carry as Rx’d. KB 1.0pd
B. 6:46
First set 44 unbroken. That’s a PR for me 🙂
Thanks Erin!