Thursday, June 30, 2011
A1. HSPU’s – 5 reps @ 20×1 x 5 sets, rest 2:00
A2. L-Pull ups – 5-8 reps @ 3111 x 5 sets, rest 2:00
B. AMRAP Double Unders in 1 set
Coach’s notes: For HSPU’s and L-pull ups scale as needed and post results to comments. Also, post your single biggest set of double unders.
Please Note: HOLIDAY HOURS tomorrow (July 1) – Adult Classes at 9:30am and 6:00pm ONLY. No CFC Teens’ class.
A1. assisted with ab mat and a couple weights. Felt good, next time hope to lose the weights
A2. between 5 and 7 reps each time, blue band assisted
B. 37! PR, yay!
Thanks Michelle!
Personal training. Worked on toes2bar; double unders and pull ups.
Big “take-aways” – breath and flow.
Thank YOU, Coach Michelle! You have the ‘gift’.
A1. 5/5/4/4/4 almost to the floor
A2. 5/5/5/5/5
B. I am so happy I was getting 5’s and 6’s in a row. could I finally be getting them?
A1: scaled..(thanks Gord)..backward handstand “walk” to the wall and then broken 5s to an abmat for each round and not at tempo. Good practice!!
A2: kipped to get to L ish shape..more like a little h and 5s and not at tempo…good practice here too!
B. dear, dear..28- ok, that was a warm up…then 38…good practice:)
Thanks Gord for the help today!! Nice work 9:30 class!!
A1. as rx’d- unbroken- felt really good today
A2. as rx’d-broken after 2nd set- hard to keep the “L” position when I’m tired
B. 111 (snorkleboy, where’s your posting!!!????)
thanks Gord!
…Michelle….not sure about this “deal” but i’ll hold up my end of the bargain 🙂
A1. Broken 2’s and 1’s
A2. UB as rx’d (5’s fifth was more like a drop rather than tempo)
B. 61 …. Tried again, 59…
Aud… Good luck on that bet!
A1: as rxd, all unbroken
A2: as rxd, all unbroken 5/5/5/5/5
B. 50 – PB
Thanks Michelle. Have a fun long wkd.
A1) 5/5/5/4/5
Went from 2 pads, to 1 pad & 1 10# plate, to 2 10# plates
A2) 5/5/5/5/6
B) 4
Have a great weekend everyone!
A1: used a box for my feet and an abmat…have a loooong way to go before I do these rx’d
A2: 8 jumping pull ups then 8 sit ups
B: used a wire rope for the first time and helped so much! Didn’t keep count just worked on getting more than 5 in a row
Thanks Gord
Yesterday’s in 10:08
A1: 90lb Shoulder Press (back injury)
A2: As Rx’d (poorly)
B: 40 twice. Panicked the second time and tripped on 40 again.
A1) first round with three abmats and then with 2. 5/3/4/4/5
Felt good to push back up instead of just lowers
A2) 4 (L with lower)/5/5/5/5
Last 4 rounds just strict p/u and broken. Arms felt fried today!
B) 109 (PR), 45, 64
Thanks Brett!
A1. 5/5/5/5/5 Green and blue band
A2. 5/5/5/5/5 Green band
B. Not easy today at 6am. After many tries in the teen manage to get 38.
Thanks Michelle!