Tuesday, August 28, 2012
5 rounds for time(s):
400 m Run
5 Hang Squat Cleans - 195#/135#
Rest 2:30
Coach’s notes: Post times per round and total working time to comments.
Reminder We are going to play baseball tonight at 7pm. We will use the diamond at Ranchlands Park. All you need to do is show up, bring a glove and have fun! We would like to have at least 14 people so please let Chelsea at chelsea@crossfitcalgary.ca know if you are interested.
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Hey guys just to clarify we will be playing at the diamond in Ranchero Park. If you have a bat or softball please bring that as well. I will be at the gym beforehand if anyone wants to follow me over to the park. See everyone then.
2:42, 2:44, 2:36, 2:39, 2:40 using 42# for the Hang Squat Cleans
Also did 6 GHD situps during the rest time. Thanks for the class Colin.
And that was my jacket that was left on the shelf this morning Joelle. Duh…
Crossfit Invictus 6am class
5 sets:
A1) BSqt 4-5 heavy: up to 265
A2) Strict HSPU 10-15: No ab mats allowed so 5-8 strict plus negatives to reach 15
B) 1000m row for time: 3:31.4
C) For time: Sea World
D) For max innings: Padres baseball game
Everything felt slow and heavy…65# Hang Power Cleans
2:48, 3:20, 3:20, 3:28, 3:16 = 16:12
Thank you, Michelle. Great job everyone!!
Lost my post it with times per round but total working time was 26:50.
Super good vibes at the 9:30 class this am! Welcome our visitors from Wales and Cochrane. Great wodding and coffeeing with you both!
A big shout out to Jen H. who rocked her first ever toes to bar this morning after her session with Michelle and then rocked out the wod afterwards! Atta girl!!
Thanks Michelle for the encouragement and feedback today. Awesome coaching as always!!
Total time 26:24 with #65 hang cleans
3:20/3:07/3:29/3:25/3:37
Thanks Michelle for a great class as always!!
Thanks for the shout out Rhiannon … Toes to bar were on the rings not on the actual “bar” but Michelle’s one on one coaching was fab and gave me a ton of new confidence…
total time 24:15 with #53 hang cleans
2:35/2:28/2:43/3:00 I hit my chin on this round/2:18
(I had troubles gripping the weights after the hour class on the bars … bonus is the fleshy skin flaps on my hands…lol)
Did this one at the corporate gym downtown, tough alone, had to scale to 115# squat cleans, due to range of motion, form and familiarily of the movement.
Also Used a treadmill at 0.5% incline & various speeds for the 400 m runs, used a
1/4 mile for the distance, units were imperial
3:36/3:24/3:28/3:34/3:23
Good one ….
So much fun this morning with the 9:30 guys and gals. It was fun one!
2:52/2:55/3:05/2:54/2:45 at 95#
Thanks Michelle and thanks to Brett for that last round. If you hadn’t moved me or started taking pics, my time wouldn’t have been so great.
2:35/2:37/2:38/2:37/2:43 @55lbs
Total Working Time: 13:10
AWESOME class today, wicked energy!! Thank you so much for the fantastic coaching Michelle, and sorry about sassy pants Simone!;)
Thanks for the tips today Chelsea!
Great to see you again Marshall’s!
This morning:
A) Deadlifts 155/205/235/255/265 decided to back off as my back was not feeling very good did a couple sets of triples at 235.
B) 5 rounds
5 Deadlifts 185lbs
10 Burpees
3:56
This evening did the WOD as rx`d
2:14/2:10/2:13/2:13/2:14
21:04 total time 11:04 working time.
Thanks Brett and Michelle.
[3:20/4:00]@105lbs; [2:38/2:24]@95lbs; 2:45@100lbs
Once I figured out the motion, things went way better…
Thanks Brett
2:40/2:43/3:12/3:04/2:50
60 lb weight. Felt good today - even in the heat! Great class!
This was a good one. Times ranged from 2:22 to 2:38. Total time approx 12:30.
Kept the weight to 135 but prob should go up a bit next time.
Thanks Brett! Colin great to see your back.
2:22/2:40/2:40/2:45/2:53
Total working time: 13:21
Rowed instead of the run and used 75lb. I could have probably gone a little bit heavier….
Great class, Thanks Brett!
2:30/2:20/2:35/2:40/2:40 = 12:55 total
scaled to 115#, which was probably a good weight for my back. Running felt pretty good today. Nice work by the packed 6pm class!
Thanks Coach!
A) 1RM Deadlift: 485, 505, 525 PR
B) 10 rds of 30s Row/30s Rest for distance: 1627 total
C) AMRAP Home Run: 8 or so…
Thanks to everyone who came out to play ball; good times!
2:24/2:36/2:44/2:56/3:24 = 14:04 total, scaled to 115#
Runs got too slow. Should have pushed it more, especially with the 2:30 rest.
Had a great time playing some ball after the WOD! Thanks for organizing Chelsea! CrossFit and baseball… my kind of night!
A) Backsquat
295×5,315×3,335×1,355×1,365(Fx2)
B) Rowing 30s on 30 off, no idea total distance kept each round pretty consistant
Baseball was AWESOME! Thanks to everyone who came out, damn CFC is awesome!!
Nice Pr on the DL Jason.
Super good times at the baseball diamond, thanks to all that came out. Brent, that one hit was a monster, sweet. Scott thanks for bringing in your extra equipment.
Big thanks to everyone who came out to baseball tonight, and to those who lent us equipment. I had a blast, next event is hiking on September 22.
Sorry Chelsea, i just couldn’t make it today.
Did the 5 rds @ 155#
Each rd was around 4 min
Good games team!
Past my PARE last week in 3min 54sec. over a minute to spare. Thanks to crossfit keeping me in shape and making me work out hard!