Wednesday, September 13, 2012
6 rounds for time(s):
400 m Run
10 Deadlift - 295#/185#
Rest 2:00
Coach’s notes: Post times per set and total working time to comments.
Compare to July 29, 2012
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15 Comments
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Came to move today and glad I did.
DL as rx’d and unbroken , runs were taken VERY easy, in fact, they were the same pace as a walk..but good to move. Left my sheet at cfc so no times.
Great class and coaching Chelsea! Thanks for the pep talk Jason! Great work today by all in the 9:30!
1- 2:39 @135 unbroken
2- 2:59 @135 unbroken
3- 2:57 @135 unbroken
4- 3:00 @135 unbroken
5- 2:57 @115 unbroken (had to lower weight to maintain form)
6- 2:44 @115 unbroken
Total Working Time:17:24
Thank you for the tips today Jason….must be at one with the coo coo bird!
Awesome coaching Chelsea!! Thanks for keeping an eye on me!
Great job 9:30 class, fabulous energy!
AM)
50-40-30-20-10
1.5 pood KB swing
push-ups
10:44
PM)
DL @ 315lbs
1:37/1:44/1:51/1:55/2:13/2:14 Total: 11:34
Breathing fell apart in the last 2 rounds, and had to break up the DL
Thanks Erin.
First 3 at 295 2:46/ 3:13/ 3:21
Next 3 at 275 3:10/ 3:07/ 3:26
Very good and chalenging Wod. Thanks for the tips Brett. Great class Erin.
2:42/2:44/2:53/2:50/2:51/2:58
DL@ 125#
Total working time:16:58 (31 secs faster than last time, same weight for DL)
I like this WOD
Thanks Brett!
This morning did 2 of the CFLC WODs
A) 1 round
50 Wallballs 9′ target
40 OH W.Lunges 10#
30 Box Jumps 20”
20 Pushups
10 T2B
4:52
B) 1 round
15 HPC 85#
30 DU
10 HPC 95#
30 DU
5 HPC 105#
30 DU
2:34
Did this WOD this evening
2:10/2:09/2:11/2:14/2:16/2:17 as rx’d. All DL’s UB. Run was around the light standard on the way up then cut around on the way back. Thanks Erin for all of the encouragement.
A. 5 km run….24:58
B1. shoulder press 3 sets x 5 reps 77.5#
B2. Strict max rep pull-ups x 3 sets-terrible 8/7/4
C. snatch balance- up to 3 sets x 2 reps @ 115#
2:31/2:44/3:00/3:00/3:03/2:57
Total working time: 17:15.
This was 57sec faster than last time. Used 150lb for DL which was 5lb heavier than last time. Rowed instead of the run.
Another great class, Thanks Brett!
Time on the clock was 28:50 working time 18:50 as RX’d
Great work 7pm crew.
I work right across the street from Eau Claire so hopefully I can sneak away for a “meeting” just have to figure out how to change and change back…….hmmmm
STILL fighting a cough so…kept it light and didn’t push the rows…
@125
2:44/2:49/2:59/3:03/2:50/3:02
Working time: 17:27
Rowed instead
Thanks Brett!
Total time was 24:49, working time was 14:49. I used 115lbs for the deadlifts.
Thanks Brett!
29:40 total time incl. rest periods, went like this with 245# deadlifts
Rd1: 2:55, unbroken
Rd2: 3:11, 4 reps + 6 reps
Rd3: 3:36, 6 reps + 4 reps
Rd4: 3:40, 3 reps + 3 reps + 4 reps
Rd5: 3:21 4 reps + 6 reps
Rd6: 2:57 unbroken
Great WOD, thanks for the advice, encouragement and coaching Brett
Time on the clock read 25:30 (if I remember correctly)
Total working time 15:30
DL @135 pretty much all unbroken except twice
Thanks for a great class Brett and the good tips!
1:58
2:08
2:08
2:22
2:41
2:49
=14:06
Yikes, unbroken in DL except round 5, mentally just gave in, energy felt a little low overall.
Jason, nice work.
105lb for the DL
1. 3:34
2. 3:21
3. 3:31
4. 3:18
5. 3:20
6. 3:12