Thursday, September 20, 2012
A. AMRAP Back Squat in 60 seconds – 225#/150#
B. AMRAP Jumping Pull-up Burpees in 2 minutes
C. AMRAP KB Swings in 3 minutes – 2.0/1.5 pood
D. AMRAP Alternating Pistols in 4 minutes
Coach’s notes: Perform in any order and rest as needed between sets; just get them all done. Post order completed reps for all sets and total reps to comments.
Reminder – CFC Recreational Coordinator, Coach Chelsea has planned a hike for anyone interested this Saturday, Sept.22 to the Wind Ridge Trail just outside of Canmore. We are meeting at noon in the Schanks parking lot and will carpool from there. The hike will be a couple of hours so please plan accordingly. As always everyone is invited so feel free to bring family and friends.
RX’d in order
A: 23
B: 18
c: 45 (did 15 on the minute for 3 minutes)
d: 50 my legs were juiced
Did in reverse order:
D: 53 (to low box, alternating awkward sets of 3/4)
C: 57 (@1.5)
B: 14 (rx)
A: 12 (rx)
A. with 53# 19
B. Jumping Up Burpees 10
C. KB swings .7 pood 70
D. Alternating pistols to low box with 35# plate 42 singles 21/leg
Total score 141
Fun class. Thanks Colin!
A fun class and one I would normally really enjoy but this one was tough right from the warmup on 🙁
A. 17 x155#
B. 30
D. supported 30/leg
A. 15×155#
Didn’t do KB swings as they bother my tender back.
Thanks for the coaching Colin.
All as Rx’d except squats:
A.13 @ 130#
B. 15
C. 30
D. 90
148 total reps
Thanks Todd
A) 11 @ 85
B) 9+1 Burpee, did kipping PU
C) 51 @ 1.25 pood
D) 70 used post to stabilize.
Great partnering up with the “other” Maria! U are such an inspiration, u are strong!
Thanks Todd, always great coaching!
A) 160# x 35
B) 25
C) 1.5 pood x 35 (for 2 minute – barbell used)
D) 9 (1 min forgot that it was supposed to be 4 min)
A. 29
C. 61
B. 29
D. 118
Total = 237
a. 5 km run
b. snatch balance up to 125 x2 reps
Yesterdays’ Main Site
21-15-9
225# DL
135# overhead squats from the ground (did it at 125#)
Time: 15:57
A. AMRAP Back Squat in 60 seconds – 225#/150#
20 @ 135
B. AMRAP Jumping Pull-up Burpees in 2 minutes
20
C. AMRAP KB Swings in 3 minutes – 2.0/1.5 pood
52
D. AMRAP Alternating Pistols in 4 minutes
Mostly practice with ring holds.
Thanks Brett.
C: 1.5 pood 55
A: 95# 17
B: Low bar 18
D: 12 per leg 24
Total 114
A. 16
B. 20
C. 50
D. 50
Total reps: 136
All as Rx’d. Really happy with my pistols as this is the first time doing them unassisted.
Thanks Brett
A. 27. didn’t quit catch coach. felt good for the first 10 reps that was about 15 sec. the rest just got bad and hurt
C. 43
B. not sure but i would guess 12-15
D. 1 unassisted very shaky then more assisted
B. 14 burpee onto small box, then jumped to the bar.
A. 15 at 120lbs
C. 45 as rx’d
D. 57 assisted with the pole
Total: 131
Thanks Brett!
A. 19 @115
B. 15
C. 33 @1.25 pd – 1 minute in I wanted to die
D. 53- assisted with a pole (Had to do 90% on my left leg. Right knee just could not take it)
Great Work 5:00 crew!
Thanks Brett!
Did in reverse order
D: 50 as rx’d. First time without any assistance so happy about this
C: 54 as rx’d
B: 15
A: 20…subbed deadlifts at 155
Fun wodding with you Amie.
Thanks Brett.
A. 11@ 135
B. no go with the shoulder
C. 56 @ 1.25
D. 86
Thx Brett
A: 13 @ 125- did this slowly
B: 17
D: Could only do these with my right leg up due to recovering strain..so did step ups to a high box instead…didn’t count..because for sure I’ll be doing pistols the next time this comes up.
C: 47 as rx’d
Super coaching as per usual Brett, thank you!
Great picture Kimmer!
See (proof), Crossfit makes us Happy!
Something I have never done on a rower is smile! Great pic Kimmer!
A. 18
B. 18
C. 47
D. 96