Thursday, August 18, 2011
A. Run 400m
Rest 2:00
B. Run 800m
Rest 2:00
C. Run 400m
Rest 2:00
D. Run 200m x 4, rest 2:00 between each set
Coach’s notes: Post times for all runs to comments.
Please join us in welcoming Cheslea to the CFC team! Chelsea has volunteered to be our Recreational Coordinator. Stay tuned for what fun events she will plan for us and contact her at chelsea@crossfitcalgary.ca with any suggestions for events, questions, comments or concerns. This is going to be fun!!
A. 1:34
B. 3:31
C. 1:35
D. :41 / :37 / :40 / :38
fun! but chilly! Thanks Gord!
A. 1:41
B. 3:43
C. 1:49
D. :42/:39/:39/:34
chilly but glad i quit whinning and just did it. thanks gord!
I had to run the Memorial Drive stairs this morning for work. Halfway sprints (6 flights) starting every 3 minutes x 6 reps:
0:16/0:18/0:19/0:20/0:21/0:23
Heavy legs now, but I’ll take it in place of today’s run.
A. 1:30
B. 3:27
C. 1:40
D. :41, :38, :40, :39.
A: 1:45
B: 3:58
C: 1:36
D: 40/34/37/35
Thanks Todd for the drills in warm up; they were awesome! Welcome Kate to CF, you’re a rocket and you & Todd gave me the push I needed this a.m.
A. 2:05
B. 4:14
C. 2:05
D. 52/56/50/51
Hi everyone, just re-posting directions to Ranchero Park. Take Ranchlands Blvd. turn left onto Ranchlands Drive and follow along turning left onto Range Dr. and Range Way. We usually park on top of a small hill and the field is just below. People can also follow nw from CFC. See everyone tonight.
A) 1:13
B) 3:01
C) 1:20
D) :30 / :28 / :27 / :26
A: 1:14
B: 3:30
C: 1:30
D: 38/?/37/38
That wod was well needed for me! Fun coaching as always Gord, thank you! Erin and Keith thanks for the push..you two did amazing!!
A. 1:33
B. 3:57
C. 1:54 (haha big difference)
D. 0:45/0:46/0:42/0:42
Thanks Gord!!
Left my sheet at the gym!
A) 2:00
B) around 4:30
C) around 2:15?
D) just under a minute for each round
Thanks Gord!
Did it at home but the distances were longer, someday I will measure corner to corner I put as markers.
A) 2:23
B) 5:16
C) 2:31
D) 1:31, 1:16, 1:18, 1:19
Most of it was under the hail!!! It hurt and slipery and cold!!! Ridiculuos for Aug 18!!! Good training for the Spartan race though.
My first attempt at ultimate frisbee……thanks to everyone who came out, fun times until we started getting pelted by hail! Thanks for organizing it Chelsea
Thanks everyone who came out to play Ultimate, I will continue trying to learn how to control the weather!
Did OHS for warm-up then decided to do 6x200m sprints instead.
29/34/34/33/34/35 was a little slower on the last one due to a slightly erratic driver in the parking lot! Thanks Gord I loved the warm up.
Rowed the workout tonight instead of running due to a nagging leg injury I’m trying to get healed. Not too sure of times; some where around 1:30 for the 400, 3:00 for the 800, 1:30 agian, and then hovered around 40s for the 4×200 (with one 39.7!)
Fun times throwing the disc around after workout too. It was killing me to not be able to actually play (again.. can’t run). Looked like fun though. Can’t wait for more things like that Chelsea… like perhaps DodgeBall come September? I know a great league if you’re up to it 🙂
A – 1:32
B – 3:42
C – 1:39
D – 43/43/46/42
A- 1:45
B-3:55
C-1:28
D-40/37/34/35
I really liked this one!