Thursday, November 1, 2012
A1. Deadlift - 5 reps x 5 sets, rest 0 seconds
A2. Double Unders - AMRAP x 5 sets, rest 3:00
Coach’s notes: Increase load per set for deadlift. Post loads for each set and number of double unders per set to comments.
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A1. Deadlifts
95/105/110/115/125
A2. DU
61/65/15/48/14
This was fun. Thanks Colin.
Final day at Crossfit Canmore:
A: 5×3 bench press. Maxed out at 175# a 10# PR
B: AMRAP in 17 min:
7 power cleans @ 65#
7 front squats @ 65#
7 burpees
7 pull-ups
14 sit-ups
Finished 4 rounds. Need to really work on the shrug and getting under the bar on cleans.
405 for last round and I managed to string together 5 double unders, which sadly enough is my best run ever.
Hey FNG - if you could just deadlift 500 x 5 you could get 10 DU’s together. That’s how it works…
I am officially a member of CFC, starting today, as I have been coming on and off on a “punch card” basis when in town -it feels good been part of the family!
Besides the introduction, I want to share a video of a box from Madrid-Spain, very hilarious, I am sure will give a boost to your day and a big laugh… enjoy it
http://www.youtube.com/watch?v=9D5NxEC_WSE
I meant, I am no longer a “punch card” guy, I upgraded to a “month by month” basis! and still juggling with my travels…
A1: 115/135/145(failed on 2 reps)/135/140, I knew I could get the 5 reps at 145 so I rested 3 minutes after last round and got all 5!!!
A2: 33/16/26/25/9
This was an awesome wod!!
Great class thanks Jason!
A1) up to 335 x 5
A2) lots of attempts
Thanks Colin
A1. Deadlifts
95/105/115/125/145 - thanks for the push Colin & Josh
A2. Double Unders
41/39/42/13/34
This was a fun way to start the day. Thanks Colin.
A. 135/145/155/165/175
B. 60/57/43/14(oops)/25
Thanks Jason
I am officially a member of CFC, starting today, as I have been coming on and off on a “punch card” basis when in town -it feels good been part of the family! now, I am on a month by month basis… but still juggling with travels…
Besides the introduction, I want to share a video of a box from Madrid-Spain, very hilarious, I am sure will give a boost to your day and a big laugh… enjoy it
*search in you tube under: mundo crossfit sexy and i know it
**my original post didn’t appear because of the attached link
A1: 165,195,215,235,265 could’ve gone heavier but wanted to keep good technique.
A2: 38,58,43,17,24 damn, terrible.
A1: 215/235/265/275/280
A2: 112/115/115/87 (lost focus)/111
Thanks Brett and Colin for the coaching. And thanks Colin for being my belt assistant, it very much helped
Just tried to get a couple of continuous runs of DU’s each time:
A1: 225/235/245/255/265 - last round was 4+1 and was a bit sloppy
A2: 22+15/21+22/42/1+1+1…+21/1+1+1….+22
DL: 275/295/305/310/315
DU: 52/52/30/34/46
Thanks Brett
A1: 315/335/345/345/355. 3rd and 4th attempt used same weight as advised by Brett.
A2: I am not doing it right yet… it was try after try… occasionally I got it right for 2 in a row… Thanks Brett!
A1 workes at 295
A2 Ranged from 22 to 65. Lost my paper.
Brett could you recommend a website link with regards to ideal skipping rope length?
Thanks for the class.
A1) Worked up to 150 x 5
A2) Yep, worked on these
Fun class, thanks Brett!!
A1 - 155/175/175/155/155
A2 - 75/190/153/129/78
Deadlifts and me just don’t get along. I went down in weight ’cause I felt something weird in my back in rd 3. I don’t think it was anything, but I’ve hurt my back enough in the past that I wasn’t risking anything. I either need to do less of these, or more of these. I’m thinking the latter.
Thanks Coach!
At home..
1.) 5 sets of 5 squat clean/front squat/push jerk- 45/65/75/85/95
2.) 5rds of 10 vertical jumps/10 push ups..5:??
1) worked up to 335lbs, 90% of 1RM
2) hahaha got to 15 at one point. Mostly practice
Thanks Brett!
A1 165/175/185/195/205 and 215 for fun (last one broken set of 5)
A2 some things come, some things go say no more (anger made the deadlift feel easy)
Thanks Brett and Colin
A1) 6 sets of 5 up to 345
2)……well lets just say more than zero and less than many….Haven’t done them in a long time and I am significantly worse……
Thans Brett…and Thanks Colin for helping me keep track of my double unders not sure how i would have managed to count them if it was not for you.
A1 - 245/255/265/285/315(failed on last set)
A2 - 100/110/91/68/95 took a “mulligan” when I got a zero on the first set.
Then,
5 rounds for time of:
250m row
10 squat clean thrusters 95#
15 burpees
32:07
Good one Monty, I am still laughing.
For those that were not here tonight, I was saying that the ideal length of rope is the one that allows you to get a lot of f’ing double unders. Stop worrying about the length and spend time and energy on getting the movement……uh, oh, here I go again…..
A1: 150/155/160/165/170
A2: attempts for about a minute, max 17 unbroken.