Thursday, October 13, 2011
A. Row 500m
B. 75 Burpees for time.
C. 50 GHD Sit-ups
Coach’s notes: Perform in any order and rest as needed between sets. Post results and order to comments.
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Compare to January 24, 2011
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Starting November 1, 2011, CFC will be launching a number of new services. Click here for more info and stay tuned for more details to come.
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Rick. A. 1:48. C. 2:30 B. 7:43
Adelle. A. 2:10. B. 6:30 C. 3:18
Managed a PB on the burpies this morning. Good work 6 am’ers
Thanks for the coaching Michelle and Colin.
B. 4:32
A. 2:02
C. did 50 but didn’t time..my head is messed up!
Thanks Todd and Chelsea for the push
A) 1:47
B) 10:13
C) DNF due to tweaked neck after the row
Thanks Todd and Ali for your tips on nursing the injury.
A) 2:21
B) 8:02
C) 2:35
Only did 10 GHD situps (tentatively!), the rest on floor unanchored. I am still pretty new at rowing so definitely need to put a little bit of time into correcting my technique. Enjoyed the 6a.m. class very much, thanks Michelle and Colin!!
A. 1:53
C. 4:01 (no GHD so subbed 100 reg sit-ups)
B. 8:50
Ang – you flew through those burpees! That’s awesome!
B: 4:48
A: 1:42.9 (PR:)
C: 2:05
Thanks SO MUCH Colin and Aly for the VERY helpful encouragement tonight! Also, Colin the counting of my ghds really helped…my brain was useless after the row! Great work in the 5 tonight, awesome times!!
C – 3:23 (last time did second – 6:37)
B – 5:30 (last time did first – 4:37)
A – 1:50 (last time did second -1:51)
Holy crap Katie, nice times.
A. 1:52.2
B. 8:32
C. 2:00 tried some ghd’s for practice. Decided to do unanchored abmat sit ups. I’m not sure I’ll use the abmat in the future. My neck was really sore at the end.
Hey Coach Colin, you’re a mean machine! My times in A & B would have been higher if Colin wasn’t over my shoulder pushing me. Thanks!
B. 4:47
A. 1:33.3 (New PR by 3.3 seconds)
C. 5:20 – I was totally gassed after the row and really struggled through GHD sit-ups.
Thanks for the strategy Colin and thanks for yelling at me during the row Ali!!
Great workout tonight. Wrecked shoulder so I had to sub two of the three. Feels good to actually be able to be in the gym with limited pain.
Run for row: 1:47 (felt like I was running like the wind- until I looked at the stop watch)
Big box- Box jumps for burpees: About 5:00
GHD SU- about 2:45
Next time I will track times more closely.
One of my goals is to post more frequently. This one is for you Katie.
Burpees: 9min 45sec
500 m row: 2min 30 sec
10 GHD situps, 40 regular: 3 min
thanks aly and colin! no more negative self talk!
@ Talisman Centre
B) 4:37
C) 3:03
A) 1:42