Monday, December 10, 2012
A. AMRAP (As Many Reps as Possible) Clean in 60 seconds – 225#/145#
B. AMRAP Ring Dips in 2 minutes
C. AMRAP Rope Climbs in 3 minutes
D. AMRAP Alternating Pistols in 4 minute
Compare to November 23, 2012
Coach’s notes: Perform in any order and rest as much as possible between sets. Post order completed, reps for each set and total reps to comments.
Dodgeball tonight 9:30pm at University Elementary.
@ Crossfit Innsbruck, Austria
A) 9 @ 188#
B) 35
C) Substituted Pull ups – 55
D) 48
The WOD looked like fun at 4:30am this morning but sleep deprivation can play tricks on the human psyche.
What started out with great potentil quickly denegrated into a crappy workout (effort-wise).
A: Power Cleans (more for technique) of 75# x 20 (elbows start to hurt)
B: Ring Dips x 20 (elbows and shoulders hurting now)
D: Alternating Pistols x 40 (elbows, shoulders and butt hurting now)
C: Rope Climbs x 6 (this really hurt my elbows)
At the end just felt bad. I guess I should have taken Chelsea’s advise and substituted the WOD for Dodgeball 🙂
Did Grace at open gym this afternoon
3:48 with #65
A. 7 reps @ 100#
C. 4 or maybe 3, can’t remember
D. 83 (7 less than last time, but then I was trying to keep up with Brett).
Skipped B, still resting
Thanks Chelsea for all your tips today
C: 3
B: 25 with red band
A: 5 @ 64 really really horrible looking
D: 36 with blue band until Chelsea caught me, then 25 more with red band
Fun class except for the itchy who ha from the rope climbs.
Thanks Chels!
Ps…what up with no catching us should we fall off the rope? 😉
C: Rope – 5.2
B: Ring Dips – 18
D: Pistols – 21
A: Squat Cleans (95#) – 7 – should have attacked this harder, dropped each rep but didn’t need to.
Tania I am just evil like that, and I’m not sure but I think it’s spelled hoo ha;) Did my own WOD today, thanks Colin and 6pm class for letting me have a lane to myself for the lunges.
A) Front Rack Walking Lunges 8/leg x4 rest 90sec 120#
B) Worked on HPC for the first time in a long time. Did a double at 150# then went back down to 95# to work on quick elbows.
C) GHD Sit-ups 15×4 rest 30sec
D) Kipping K2E on the rings 15×5 these were fun.
C. 3
B. 30 (blue band)
D. 44 (blue band from the bar)
A. 8 (100lbs)
Thanks Colin.
A: 8
B: 16 red band
C: 1 full, 1/2 lost footing & then got distracted
D: 20
Used leftover gym time to practice pistol movement with weights.
This class was a riot! Thanks Colin & Chantal!
A. 7 @ 105#
B. 22 using blue band
C. 4 these are getting so much better!
D. 63
Thanks Colin!
B) 18 – jump up, slowly lower
C) 3
D) 38 (had to redo a few when I tipped over)
A) 6 at 85 #
Thanks Colin! This was a fun fun class :o)
A. 9 @85
B. 15 with the little pink band. Needs work.
C. 2
Skipped D too hard on my knee.
Thanks Chelsea!
C: 6
A: 5 @ 95lb
B: 8 + 8 eccentric
D: 30 with a purple band
C: 4
A: 8 @ 85lbs
B: 18 with red band
D: 61 using the pole
Thanks Colin!
8 lowers, I should have said.
A. 7 @ 155#
B. 15 with purple band
C. Worked on J hook, made second pull a couple of times
D. 20 using green bands/ rings, tried to focus on mainting form, but was difficult.
Thanks Colin for the tips!!!