Tuesday, November 27, 2012
A. 4 rounds for time:
2 Rope Climbs
25 – 2 ft vertical jump – 18″/12″ above 2 hand reach
B1. Back Extensions – 6-8 reps @ 30×2 x 4 sets, rest 90 seconds
B2. GHD Sit-up – 10-15 reps x 4 sets, rest 90 seconds
Coach’s notes: Post time to complete A and results for B1 and B2 to comments. Can be completed in reverse order (i.e. B1 and B2 followed by A).
The Alberta Weightlifting Competition results are in! Click here to view how our competitors did!
Congrats to Team Blue Balls on their win last night!!! Playoffs start next Monday and run for 2 weeks. I will post details as soon as I know them.
A1 pulls from floor due to still raw ankle from 2 weeks ago and sore shoulder from Sundays hspu
A2 jumped to low bar. 10:23
B1. 4x 10
B2. As rx’d
Nice rope climb Joelle. So excited for you.
Thanks Colin.
A1: As Rx’d ( had my Skins on, covered by a long sock, covered by tape and still I managed to get a rope burn on the 2 millimeter square that was unprotected.
A2: jumped to high bar 12:49 (that’s a lot of bulk moving in a vertical plane)
B1: 4 x 8 as Rx’d
B2: 4×15 as Rx’d
For some reason everyone was gone by the time I finished…was I that slow?
Thanks for the great coaching Colin (and for not throwing me out into the cold after everyone left)
Found another great Paleo option:
“Miss Kay’s Five Ways to Cook Squirrel” from the Duck Dynasty Duck Commander Cookbook.
A: Shoulder Press 3×5 @ 145
B: 5 Front Squats
25 Pull-ups
4 Front Squats
20 Pull-ups
3 Front Squats
15 Pull-ups
2 Front Squats
10 Pull-ups
1 Front squat
5 Pull-ups
Time: 5:18 @ 235lbs squat
open gym:
A1.5 sets x 5 kipping hspu (tried to go quick)
A2. 5 sets of butterfly pullup practise (needs works)
B. 5 km run (felt like 10 k….coulda used a tank of oxygen at the end…)
A: 8:00 worked on rope climbing no where near the top
B1: did 8 every round and added a #15 DB for last round
B2: did 10 every round
Thanks Michelle
A1 – all to the top but round 2 second climb a bit short
A2 – jumped to high bar
A took me a long time – around18 minutes I think. I needed a lot of rest between climbs.
B1- 8 per set
B2 – 10 per set
Thanks Laura!
A: Did about 14″ jump to top of highest bar.
10:24 (about 20s of that was waiting for a rope at start of round 2)
B1: 8 reps @ BW, 5#, 7.5#, 12.5#
B2: 15 reps (really 12, pause, 1, pause, 1, pause, 1)
A. 8:00 I only did one rope climb/round and did my vertical jumps with palms to the high bar.
B1. 8 reps x 4 sets
B2. I did weighted tempo sit ups. Tempo was 30X0 using 20lbs. 10 reps x 4 sets.
Thanks Laura!
A. 11:41 Rope climbs, using the J hook, are slow and still inconsistent. Made it between half way and almost to the top on each climb.
B1. 8 reps x 4 sets
B2. 10 reps x 4 sets
Thanks Laura!
A) 4:10 as rxd jumped to middle bar
B1) 35#/40#/50#/55# all 8 reps
B2) 15×4
This morning at hall
A) Front rack lunges with 115# 8/leg x 4
B) 5 L-Pullups EMOM for 5 minutes
Thanks Laura and congrats Jen Harris on being a rope-climbing machine;)
37 min Diane to one abmat!!
You gotta be brave to post that! Give me that at least
Added 15lb weight to the GHD sit-ups
Didn’t keep track but finished everything 29:53
Touched the ceiling on my 7th rope climb (the going up isn’t the challenge; it’s the coming down. Lost skin on my finger to prove it – so worth it).
Thanks Erica for the motivation & thanks Laura for the fab coaching!