Wednesday, October 24, 2012
A1. Bench Press - 6-8 reps x 5 sets, rest 2:00
A2. Rope Climbs - 2 reps x 5 sets, rest 2:00
Coach’s notes: Post loads for A1 for all sets and reps and/or comments for rope climbs to comments.
Congratulations to Brent and Sarah Booth who welcomed their first baby into the world. Jameson Ransford Booth was born at 5 lbs 2oz and 17.5 inches long. CFC is so excited for you both and look forward to meeting our newest and littlest member soon!!
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Congrats Sarah and Brent on the new little baby. So exciting for you!
A1. 55/65/75-3/75-4/75-2, 65/4
A2. did 5 single rope climbs to the top and figured out how to change my footing to the J-grip to make the going down easier - cool. Last year I could not do ONE rope climb to the top.
Thanks for partnering Janice and Anna. And thanks to Laura for the push!
A1: 75/105/135/155/165×6/165×3/155×8 - last time I did BP I did 165×2 so progress is being made
A2: Figured out the taping/prtotection secret to good rope climbs - two pair of socks and tape on my ankle and my short legs taped down as well. Best rope climbs I’ve ever done.
Thanks Laura. Thanks for partnering Dave.
Yay, congrats Sarah and Brent. Can’t wait to meet little Jameson:)
A1) 95×8/105×8/115×8/120×5/120×5 I think my right shoulder is still feeling the effects of IMS on Monday, either that or I a getting weaker.
A2) 2×5
Great class Jason. Thanks for partnering Alex, nice job today.
I hate being sick and looking at those exciting workout I’m missing
hope to be back soon.
A1) 75×8/85×6/87.5×3/87.5×3/87.5×4
A2) 2×5 with the exception of one (was about a foot short because of forearm cramp)
Thank you for partnering Katie! You are awesome and kept me encouraged! Great work today!
YAY Shannon…..up the rope to day, not just once but 3 times! So proud of you!
Thank you so much Jason for the wicked class. I have only made it up the rope 2 full times before today. Because of your tips, I was a foot away from reaching 10!! Holla!!
HUGE congrat to Sarah and family! Wishing you all the best!
Feel better Carolyn!
Decided to take my foster dog, Bond for a run. 7 km run in 44:00. A bit slower due to path conditions and having to slow down because of ice. Nice to get outside!
A1. 75×8/85×8/90×7/95×6/100×4
A2. Still trying to adjust rope climbs due to an ankle injury. Worked on the first pull of the j way. Thanks for all the tips Jason!
Thanks Brett!
A1 Up to 205
A2 2-2-3-3-3 Monkey time at CFC
Thanks Brett, Really liked this one
A1. 135×8/175×8/205×6/225×3, cool down set 135×12
A2. My DVD “rewinder” a complete failure. First time going head to head with a rope since elementary gym class. This will require some work.
Thanks Chelsea.
155×6/ 165×6/ 165×6/ 165×4/ 155×6
all ropeclimbs
Shout out to the 9:30 class and coach Jason for all the support this morning on my rope climbs. The encouragement and cheers when I finally reached the top meant the world to me. It was the difference between me giving up and pushing myself. Thanks to all of you and my partner Phillipa who helped me with technique. YOU GUYS ROCK!!!!!
Rope climbs as rx’d. Learned today a much better and efficient way to come down.
Bench 95/115/135/145/155 x4
A1: 6/6/5/5/3F at 104
A2: sort of figured out J-hook method for last 4 sets
Wow, good work ladies. I had 2 more reach the top tonight. Congrats to Shannon, Danielle and Noelle. Top of the world ladies!!!
A1: 65/75/85/90/92.5X5
A2: as rx’d
Thanks for partnering Tania, you did great! Shannon your perseverance was fantastic, nice work! Thanks Jason!