Tuesday, August 21, 2012
A. 1oo Box Jumps – 20″ for all
B. 100 Push Ups
C. 100 Medicine Ball Cleans – 20#/14#
D. 100 Seconds L-sit holds
Coach’s notes: Post time for sets A, B and C to and sets to complete D to comments.
A. 1oo Box Jumps – 20″ for all
B. 100 Push Ups
C. 100 Medicine Ball Cleans – 20#/14#
D. 100 Seconds L-sit holds
Coach’s notes: Post time for sets A, B and C to and sets to complete D to comments.
Jack is already using a 6lb med ball for his cleans. Well done!
B. push-ups from the knees 5:03
C. Med ball cleans with 12lbs 10:10
A. Box jumps 7:24
D. L-sits with legs straight for some and bent knees for others in 12 sets.
Thanks for the coaching Colin. This was a tough one this morning. Lots of sweating happening.
A: 7:01
B: 5:08 from knees
D: 10 sets of 10 secs – used higher platforms.
C: not sure. My end time was 26:47 so maybe 9 min?
Love the 6am class. Great job all. Thanks Colin!
When I woke up at 4:00am this morning and saw what the WOD was I thought to my 4:00am self “Well is is going to be easy…..”
Total time was 29:45.
I didn’t keep track of the times for A through C
D: 5 sets of 20 each
My 4:00am self lied to me….
Thanks Colin.
Did Sundays WOD posted it there
Love the pictures of CFC kids!
A: 3:36
B: 11:42- incredibly slow on push ups
C: 8:20- owwww
D: Pleased I could actually do this… in sets of 5-10 seconds, legs were not completely straight. (Only had time for about 4 or 5 sets- so, not the full 100)
WOW, feel like I was pummelled with rocks! Thanks for the great class Michelle, you are such a great motivator! Great energy this morning!
did i miss a day somehow?
A: 4:21
B: lost track due to issue with clock settings
C: 9:25
D: 8 sets
This one is a mental challenge – especially the med ball cleans.
Thanks Michelle and OG!
1RM Back Squat: 375, 405, 420*PR (finally starting to move real weights, felt good)
A) @24″ box = 2:36
B) 2:59
C) 5:19
D) Hot Yoga
Thanks Michelle, I needed that.
Love the picture! Jack looks like he just got busted for trying to steal a medicine ball.
Going from memory
A) 2:55
B) 5:47
C) 5:37 just kept a consistent pace 60/20/20
D) 3 sets 50/34/16 thanks Rae and Katie for counting.
Thanks Michelle felt good to be back in class.
Done out of order due to numbers
B) 5:30
A) 2:43
D) More of a “K” sit for me. Worked on that for about 6 minutes, most ‘sets’ were 3-4s
C) 7:55
Thanks Michelle!!
Great picture of Jack, so cute!
A: 5:54
B: 7:03 – from knees
C: 9:14
D: done in 10’s and 20 – 25’s
Thanks Michelle!!
A. 5:43
B. 6:50 from knees
C. 10:14
D. Sets of 10-15. 12″ boxes. Knees up
Thanks Michelle!!
A. 4:26 using the 12″ box jumped up, stepped down for the first 25, then step up step downs for the remainder. First jumping in about two months!
B. 6:51 first 25 from toes, then from knees
C. 9:17 Hard!
D. About 10 sec holds knees bent from 20″ box
Thanks Michelle and OG!
A: 4:30
B: 10:49 – AUCH
C: 11:30
D:10 times 10 seconds each
With Brett….800m swim in Mara Lake (give or take a few meters )……76 degree water, 30 degrees outside…. 12’ish minutes!
A. 5:50 (18″ box)
B. 6:41 (from knees)
C. 6:45 (10lb ball)
D. 10/10/10/15/15/15/20/5 (on 18″ box with knees bent)
Fun class! Thanks Michelle, OG and 6pm’ers for being so welcoming of my friend who joined today!
A: 5:54, small box
B: 11:15, push ups were a challenge after doing 90 yesterday as well, was at singles after
55 but manged to get to 100.
C: 20# ball 7:54
D: Arms shot, got 5 ten second rounds in, afterwhich, could not really support BW for more that a few seconds. Also modified movement from 20″ boxes, keeping quads only parallel.
Thanks Michelle for a large, busy and fun class.
As Rx’d
A. 4:34
B. 8:11
C. 7:08
D. A whole lotta sets….