Tuesday, March 19, 2013
A. 500 m Row for time
Compare to January 13, 2013
B. 100 Switch Lunges for time
C. 150 s Ring Hold for fewest sets (and time)
Compare to February 13, 2013
D. 200 Double Unders for time
Compare to February 13, 2013
Coach’s notes: Post results for all sets to comment. Complete in any order and rest as you see fit between sets.
And the Sliver medals go to Justin S. 🙂
A. 1:29.1
D. 3:06 started w 72 a PB by 20. Lasti time was in 3:22 w starting w 38
C: 40/20/ then 10s. Last tim e was much better w 50/30/20 then 10s. I think arms started more tired this time due to rowing
B. 3:01. Legs started very tired. I haven’t fully recovered fr a 20km run I did w no rest the day after.
Slept in and missed the 6am class – but there is always 7am!
A: 1:34.7 – 3 secs off my PR but felt a lot better after this attempt. Better technique with less energy
B: 5mins
C: 1:00/30/30/30
D: 2 rds of 1 min unbroken singles (200+ reps)
Thanks OG!
A. 2:15.7
B. 3:40
C. Only did 100 seconds
D. 3:30
Fun class this morning. Ring holds are hard…
Thank Colin!
A. 2:01
B. 3:25
C. 30/30/20/15 then 10s (~6:00) pukey the clown almost showed up!
D. ~7:00 aimed for 400 singles and squeezed in DU’s where I could. So tired at this point.
Great work 6am’rs – Never a dull moment! Thanks OG!
A. 2:01.5 3.5 secs slower than last time and I was sick last time. Chalking it up to trying to keep my shoulders back and down and messing with stroke rate
B. 3:31
C. 30/25/15/20/15/20/15/10 total time 6:25. These felt way better this time. Keeping the rings in close makes a massive difference! Go fig.
D. About 10 minutes with lots of rest. Most I managed to string together was 15. Last time I did this it was the first time I got a DU, so I guess I’ll take it!
Thanks, Michelle. Stellar coaching as always and great tunes today!
Well done everyone!
A. 1:31.5 (tried starting with a slower pace and kicking at the end, but found this harder than my usual start fast and maintain as long as possible, and was a few seconds slower than my pr).
C. 6:30 for the 150s. 10s slower than last time but I’m still pretty sore from yesterday.
D. 5:08 (43s faster) played with hand positioning which seemed to make the rope turn smoother and my breaks were decided by wrist fatigue instead of my usual leg lashings.
B. 3:27
Thanks Michelle.
D: 2:55 in 4 sets, was hoping for 2
B: 3:16
C: didn’t keep track of total time, first 3 sets of 30 sec then downhill from there
A: 2:11, worked on technique instead of doing a full out sprint. I need to work on engaging my legs.
Thanks Michelle!
B 2:53
D 3:51
C 3 sets unsure of total time
A 1:30.6 Sw/ Lunges left me without legs.
A: 1:54
B: 4:30 step lunges
C: 60/30/30/15/15
D: 7 hours. Still working on DUs at home
Thanks for a great & fun class today Michelle. Great coaching!
A. 1:59, I think I had a little more left….
B. Did 50 squats, didn’t look at the clock…
C. Did the first 60 sec in 5 sets unassisted, the rest done with a red band in 4 sets. These still need a lot of work, but getting better!
D. About 10:31 I think I got all 200
Thanks Erin, fun class!
A. 1:32.3 (last time 1:35.2)
B. 2:47
C. 45/30/30/25/20
D. 13:00 (last time 17:00)
Thanks Erin
D: 4:57
C: 5:14
B: 3:18
A: 1:28
All as rx’d
Thanks Erin!
A) 2 back squats 175# EMOM for 10 min.
B) 500m row 1:39.2
C) 200 DU 2:04
Thanks Erin great coaching!
C. Rings: 4:10
A. Row: 1:30.4
D. DU’s: 3:50
B.Lunges: 3:20
A. 1:41.1 (3 seconds faster than last time)
B. 3:47
C. 4:40 (8 sets of mostly 20sec on 20sec rest vs. 11 sets last time)
D. 7:00 minutes of attempts and got a total of 70 DU’s. I am happy with this. Could have done better if I didn’t attempt these right after switch lunges.
Thanks Erin!
A. 1:59
C. Didn’t keep track. A long time. Sets of 10-25s.
D. 2:51. Took longer than it should have. Tripped a few times in the middle.
Thanks Erin!!
A: 1:47
B: 3:54
C: 50+30+20+30+20, 5 sets in 4:30
D: 124 DUs in 5 mins
A) 2:06
B) 3:10
C) 50/30/30/25/25
D) 5:45
Thanks Michelle it’s alway a pleasure to have you as a coach
Did OHS practice and
12 min of
9 OHS @ 125#
6 box jumps – 20″
9 KBS – 1.5 pood
6 burpees
Tot: 4 rds
A – 1:37.3 – not my best, but about as good I was going to get today
B – 3:27 – these burned after about 20.. sets of 10 mostly after that
C – 11 sets – started with 15s on, 15s off, which last 3m (90s). Remaining was done as 10 on/off
D – 1:51 – unbroken; felt really good at the end of the 200 too.. was tempted to go for a PR, but opted not to.
Thanks Erin!
A. 1:30.9, did not have the display showing the clock while doing this
B. 5:50, after 25 had to switch to step lunges
C. Did 65 seconds worth and moved on to D (About 3.5 mins)
D. Set a goal for 5 minutes, completed 100 in that time, best was 20 strung together
Thanks Erin
A. 1:54
C. 45/20/20/15/15/15/13/7
B. 3:02
I felt off before the workout and during the warmup. The lunges did me in so needless to say I was hugging the porcelain and didnt get to do the double unders. That was a new and not so exciting experience.
Thanks Erin!