Tuesday, January 28, 2014
A. As Many Reps As Possible (AMRAP) in 1 minute: Power Snatch – 135#/95#
B. AMRAP in 2 minutes: Ring Dips
Compare to August 14, 2013
C. AMRAP in 3 minutes: Rope Climb
Compare to August 14, 2013
D. AMRAP in 4 minutes: Sit-ups
Coach’s notes: Complete in any order and rest as much as you can between sets. Post results for all sets to comments.
Did in order: 15/20/6/82 (Finished out 100 in 5 min)
I strongly dislike three of these movements but that’s probably because I avoid them. Caught myself inventing excuses when the alarm went off and came in and did it anyway! Have to take the small victories when you can.
It is time to start scheduling in some supplementary strength work (strict/negatives/etc.) to help with the bodyweight movements.
Thanks OG! Great work 6am!
I did it in order to but not rx’d
A. 9 reps with 42#
B. 22 reps with pink band
C. many attempts practicing the J-hook
D. 122 and a very sore butt.
Good one! Thanks Colin.
C – 2 full climbs / 2 1/2 climbs….slippery feet today.
A – 15 @ 55#
B – 27 w/red band
D – 122 anchored and abmat
Messed around with some new rope climbing methods.
Great class 10 am!
Really great to have you coaching Coach! Thanks you!
Popped into CrossFit am-Main in Frankfurt, Germany.
They do a “pre-WOD, WOD, post-WOD” format.
Pre: 4 sets of back squat, last set for max reps. 15 x 225#.
WOD: 3 rounds for time: 30 double-unders / 10 deadlift / 300m run.
Used 225# for dreads. 9:30
Post: 3 weighted bridge holds for total time. Rest as needed. 10kg plate
Partner stretching after.
One of the friendliest boxes I have been to!
A) Clean Tech: up to 275
B) For time:
2k Row
100 Burpees
2k Row
23:33
Mental, all mental…
B. Red band 25
A. #55 14reps
D. Anchored and ab mat 130reps
C. Attempts at different foot hold. Haven’t been able to climb the rope since we moved. Must practice!!!
Thanks for the count down Brett. Great demos!
A-9 snatches @145
B-29 ring dips
C- 5 rope climbs
D- 130 sit-ups
11km cross country ski:) Beautiful day for it.
A. 11
B. 23
C. 7
D. 115 (abmat butterfly)
Thanks Jason.
A. 15 @ 95#
B. 26 ring dips
C. 7 rope climbs
D. 92 sit-ups (yuck)
Thanks Jason and Erin!
A. #55 18 reps
B. red band total 27
C. 3 rope climbs
D. 128 sit-ups
Thanks Jason
A. 13 @115
B. 33
C. 2 – worked on J-Hook tech
D. 114 – butterfly w/abmat
Then did some TT strength accessory work with Cory:
4 sets – straight leg deadlift – 10 reps @135
4 sets – reverse palm pushups – 12 reps
followed by manual resistance – pullups and lateral hamstring
Thanks Jason
Getting over a cold so felt a bit shaky today.
C: 12 (6 last time I tried)
A: 5 @ 95lbs
B: 15, 8 strict-ish, then kipping (last time 30 with a band)
D: 120 unanchored
A. 14 @ 75#
B. Did 5 standing with a red band, then Jason told me to get a smaller band. Started over and did 15 more with a skinny purple band, much harder….
C. 4 ish, wasn’t feeling rope climbs tonight…
D. 100, unbroken, but slow….
Thanks Erin and Jason!
A. As Many Reps As Possible (AMRAP) in 1 minute: Power Snatch – 135, 23 reps. Did 17 unbroken, then 4, then 2.
B. AMRAP in 2 minutes: Ring Dips, 61 reps
C. AMRAP in 3 minutes: Rope Climb, 8 climbs. First time ever I actually felt like I was going to fall off the rope.
D. AMRAP in 4 minutes: Sit-ups, 98 unanchored with no abmat. Did them non-stop at a moderate pace.
Thanks Jason, Erin, and Brett.
Dane, I wish you all the best. It has been great training with you.
A: 11 reps as rx’d
B: 21 using different various techniques
C: 3 1/2 Legless Rope Climbs
D: 95 unbroken using butterfly technique 🙂
TT strength accessory work with Matt:
4 sets – straight leg deadlift – 10 reps @135/135/165/185
7 sets – reverse palm pushups – 10 reps
followed by manual resistance – pullups and lateral hamstring
Thanks Jason
A: 12 RXD Really need to learn to touch and go at these as did them all as quick singles
B: 32 using a kip got 16 in a row then struggled
C: 5 and 9/10ths (Touched the top of the rope not the metal on the first climb)
D:101 no anchor or ab mat
Thanks Jason.
A: 12 @ 115#
B: ~30
C: 8
D: ~80
~ = I’m bad at counting my own reps so I’m rounding.
Dane, Wish you all the best.
Thanks Jason.
Rope climb – 5
Ring Dips 28
Snatch 12 – 85#
situps – 110 first 70 butterfly, finished with regular
Thanks Jason
Dane, all the best
A. 15 at 45lb
B. 30 using red band
C. 4 climbs
D. 111 situps
Thank you coaches Jason and Erin.
A: 10 @ 135…I really need to get comfortable with touch-and-go at this weight.
B: 30
C: 10…J-hook is starting to feel better.
D: 70 w/ abmat. I just learned that I hate abmats.
This was my last evening class at CFC (I might get in 9am on Friday) before I move back to Vancouver.
I just want to thank all of the coaches, owners, support staff and members for the wonderful community that I have gotten to be apart of for the last 1.5 years. It has been a great experience and will be one of the things I miss most about Calgary.
I think if there is one thing I take away from the coaching at CFC, it is the importance of working on the fundamentals. I know it can be boring when Jason and Erin are teaching you how to air squat for the 400th time, but getting these basic movements ingrained in your head makes your more advanced movements easier and helps to prevent injury (I had 2 semi-significant CF injuries prior to CFC, none since). It will be a practice I continue indefinitely, so, thank you coaches.
Lastly, thank you to Brett and Rhiannon. You two set the “tone at the top” in the gym which trickles down through all your staff and members and makes the place what it is. Keep up the great work.
Good bye everyone! I look forward to seeing some of you at regionals!
A: 10@ #55
B: 30 with blue band
C: played around with J hook spent most of the time laughing at how I couldn’t figure it out!
D: 109 no abmat not anchored
Did in order of C D A B
Thanks Brett great class