Thursday, March 17, 2011
A. Snatch Balance – 3 reps X 5 sets, rest 2:00
B1. Handstand Holds – 30s x 4 sets, rest 90s
B2. KB Swings – 15 reps (unbroken) X 4 sets, rest 90s – 1.5/1.0 pood
Coach’s notes: Post loads for snatch balance, time for handstand holds (maintain perfect position) and post sets unbroken for KB swings to comments.
Important Reminder – the first of two pull-up seminars starts this Sunday. Register now on our online store.
A. 27/32/32/32/32. Worked on form
B1. & b2. As rx’d
Fun class. It’s great to practice lifts like snatch balance
Thanks michelle and Colin
Snatch balance with 40lbs, felt ok
Handstand holds 1-3 were brutal and scary. #4 was fine.
KB with a .7 pood unbroken. Could have gone heavier.
You did awesome with your handstands today Carla!
Neil –
A. 55/65/75/85/96
B1 & B2 – as rx’d
Judy
A. 11/16/21/26/31×1/31×2/31×3
B1. Handstand holds – rds 1 & 2 around 10 secs, rds 3 & 4 – 20 secs. Thanks Evan for your help with these.
B2 as rx’d
Fun WOD
A: 65/75/85/90/95
B: As rx’d
For a change, none of this felt too difficult. I must have been doing it wrong.
Good luck to everyone on Saturday.
For every person on Team Crossfit Calgary that beats my 2 rnds plus 21 DU in WOD 1 of the qualifier I will donate $10 to the Red Cross for earthquake/tsunami relief.
At home; had to make some modifications…
A: 45/45/50/55/55 (still testing out back and didn’t want to push it too hard)
B1: 30 seconds each round, modified (Don’t have a wall to do handstands on, plus, I can’t kick up on my own. Used my box to step my feet up to the window edge in the basement which got me to almost vertical, but facing the wall. Still tried to stay tight from head to toe.)
B2: All rounds 15 reps unbroken using my 1.25 pood KB. All reps to above head level, but not all to full ROM.
Jeff, i did 4rds + 30DU + 1 snatch 🙂
Hulk1 – will there be video posted?
Jeff,
As usual I liked your humor and today I really I like your thinking and generosity, cool stuff!
Jeff, that is very generous and a great idea.
I wasn’t going to do the games wods due to not being able to attend a few Saturdays, but since so many people are in the same boat..I don’t have an excuse..so I did it today for fun! I did 4 rounds and ? dus (Ali knows). Ali and 9:30 class thank you so much for putting up with me – I should have had earplugs for everyone! Ali you are awesome, thanks for the push and your “coach voice”:)
A. 47/52×2 (fail last one)/52/57(slow)/57(tried to drop faster + good form, and fail)
B1 and B2 as rx’d
Thank you Michelle!
a. 27/42/42/44.5/49
b1 & b2 1pd as rx’d