Tuesday, May 1, 2012
Tabata Intervals for Reps:
1. Knees to Elbows
2. Medicine Ball Cleans - 20#/14#
3. Push-ups
4. KB Swings - 1.5/1.0 pood
Coach’s notes: Post reps for each exercise and total reps to comments.
Compare to August 22, 2011
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Aly! You are amazing. Holy. Shit.
Sweet Merciful Crap! WOW!!!!
I’m pretty sure that’s the greatest picture I’ve ever seen.
WOW! Aly that is a pretty f@cking Bad Ass Pic!
THat is an awesome pic.
Perfect picture, I love it! This one needs to be blown up and framed! Way to be Aly!!!
That is the most amazing picture! There’s no singlet in your way for that workout!
Did this WOD at the condo this morning as there was noone at CFC at 6 a.m. to let us in.
1. Did this on the Roman Chair doing straight leg lifts
10/10/9/10/8/8/8/7
2. Used 7kg about 15.5#
6/6/6/5/5/5/4/5
3. strict 9/6/6/6 knees 8/7/8/7
4. Used 35# DB
9/6/0/0/9/5/0/8 As you can see this on kind of feel apart. Just had to rest for a few of the sets.
Sword swallowing and fire eating aint nothing.
Try eating a 70lb dumbell!
Nomnomnom said the Growlie Bear
Jason - you are hillarious. Growlie Bear was in FULL EFFECT during that WOD.
And to those that question their abilities during a WOD…….
I was scared to death of that DB. As in, almost in tears and couldn’t talk about the workout the night before. When I woke up that morning, I decided that even if it took me forever, one at a time, I was going to get that damn DB over my head 30 times. TAKE THAT MR. 70 Pounder!!!
A HUGE thank you to everyone for being so supportive over the weekend. Words can’t capture how much fun I had and how honoured I was to be a part of such an amazing team. I am SO PROUD to be a part of this Community!!!!!!!!
This may be my favorite picture from the weekend!!! Aly there was never any doubt in anyone’s mind that you would get it done. I also have to say a huge thank you to the entire community for all of the support. All of the words of encouragement and support I received truly meant a lot to me. Aly, Mike, Coach, Laura, Aud and Taylor you guys are incredible!!! Also a big thank you to Kris for all of the ART/torture.
Yeah ya did Mooooose-y!!! You may have doubted yourself but we all knew….kinda fell sorry for that 70 # db…made it your bi#ch!!
*feel
Look at the gal’s face behind Aly. Priceless!
Due to large group at 5pm, did the WOD as Rx’d in the following order:
KBS: 10/10/11/10/10/10/10/10 = 81
K2E: 11/9/8/6/6/6/5/5 = 56
MBC: 8/8/7/8/8/7/7/8 = 61
PUs: 17/13/10/9/8/8/7/8 = 80
Total = 278 (last time was 242)
Thanks Brett
Great job everyone this weekend. Love that pic Aly. Love the TAKE THAT MR. 70 POUNDER.
makes me want to get there too!
K2E: (still suck) 41
MBC:70
PU: 75
KBS: 86
TOTAL =272 (Last time 221)
THANKS BRETT
K2E: 56
MBC: 58
PU: 60
KB Swings: 58
Total: 232
This was a tough one. Did everything Rx’d except Kb swings. Did those at 1.25.
Thanks Brett.
P.S. Like the picture Aly
K2E: 27
MBC: 50
P/U: 53(from knees)
KBS: 56
Total: 186
Thanks Brett!
Gotta love tabata anything. Didn’t keep a running total today, simply because u would have lost it. Simply tried to give it my all and survive, did it as rx’d, K2E broke down the fastest due to grip issues.
Awesome job 5pmers!!
Thanks Brett!!
Aly that is an awesome pic, I don’t think I’ve ever seen that side of you lol. Awesome job everyone
20 lbs and 1.25 (like last three times)
this time (previous/previous/first time)
A: 62 (58/63/58)
B: 37 (36/38/35)
C: 53 (51/57/58)
D: 50 (49/45/37)
Total : 202 (194/203/187)
Re: Photo - Wow!
K2E (on rings): 55 (had 5 missed reps)
MBC: 44
PU: 34 (from toes but terrible form)
KBS: 64
Total: 197
That photo is incredible! I was thinking how proud I was of doing an 82lb barbell power snatch this weekend yet Aly is doing a one-arm DB snatch with almost the same weight! that’s amazing Aly!
A.43 lifted knees as high as I could. These need work!
B.46
C.63 tried to do first 4 of each set from toes, the rest from knees.
D.56 started these as rx’d switched to .7 at half way. Shoulder was done!
Awesome picture Aly! It was amazing to see!
Thanks Brett, great class!
K2E: 22 - one day I will be able to string these together…one day…
MBC: 53
PU: 55 (from knees)
KBS: 62
Total: 192
Last time: 166
Thanks Brett!
Didn’t keep exact numbers… needed those 10s between each set to rest.
A: ~53
B: ~55
C: ~63
D: ~40 w/ 1.25pd
Haven’t felt this good at a workout in a while… I was worried about the KBS and my back getting along, but it actually felt pretty strong.
Great work 6pmers! Thanks for the push Brett, Colin & Chelsea.
Some insanely inspirational performances last weekend from all the CFC crew at Regionals. Great work everybody!!
Regionals Individual Event 4 (modified!!!)
1 round for time:
50 Back Squats - 135#/95#
20 Pull ups
30 Shoulder to Overhead - 135#/95#
50 Front Squat - 85#/65#
20 Pull ups
30 Shoulder to Overhead - 85#/65#
50 Overhead Squats - 65#/45#
20 Pull ups
30 Shoulder to Overhead - 65#/45#
Time:52 min
K2E:5/5/5/5/3/3/2or3?/4=32
MBC:8/7/7/7/7/7/7/6=56
PU:8/8/8/5/5/3/3/4=44
KBS:10/10/10/10/9/8/8/9=74
So glad I was able to get in tonight! Excellent coaching and energy Brett and Colin, thanks for a great class! Well done 7ers! Nice to wod with you again Kimmer!!
Last time my numbers were: 31/62/51/75=219
today: 206
Spent the last 5 days sitting and stuffing my face with fried chicken and waffles!
AM Open Gym: Myriad of exercises that sucked, including GHD Wall ball Situps @ 10 ft 20 lbs, box squats w/bands and vest, general gymnastics tomfoolery…
PM: DeadLift heavy single: 445/495/500*pr
WOD:
KB (scaled to 2pd) = 81
P/U = 82
MBC = 58
K2E = 51 (should have done these first, pretty gassed by this point and missed some reps)
Total = 272
Mobility: Hot Yoga
Great class Brett,
I need some of those pics OG!
Wow Aly… attractive… lol. Just kidding. It’s a sweet picture!
K2E: 8/7/8/7/7/7/5/6 = 55 (can’t string together very well…)
MBC (20lb): 7/6/6/6/5/5/5/6 = 46
PU: 15/8/7/6/4/5/6/3 = 54 (Felt really weak…)
KB (1.5pd): 8/6/5/6/5/5/5/6 = 46
Total: 201
Felt like I was going to throw-up on the way home. Really beat. I think working nights is taking it’s toll on me.
Great workout!
Thanks Brett!
Due to the large class size my rotation was; PU/KB/K2E/MBC, which was not ideal for the k2e (grip was rapidly falling apart after the KB’s). Next time I don’t care what my number is, I’m doing it as posted
I’m still sore from Saturday…and too many days off prior to that.
PU:75
KB:81
K2E:51
MBC:46 (by this time my mind wasn’t in it…8 on the first/last round, dropped it at 5 every round in between).
From the office gym …
K2E 8/7/7/8/6/9/7/7
Medball 4kg available: 10/9/6/10/8/8/7/11
Pushups 11/12/10/7/7/8/8/10
KB 26.4 lbs (no idea translation to poods) 8/8/7/7/6/7/5/8
Practically all was scaled. Pushups were a sorry lot and not too much “E” in my K2E!
K2E: 14/12/10/8/6/5/6/5
MB: 10/8/8/7/7/7/7/8
PUs:10/10/9/8/7/7/6/6
KBS:9/8/8/8/6/6/7/8
249 I think ???
Thanks Michelle - this was hard and kicked my a$$