Friday, April 12, 2013
1. 500 m Row for time:
Compare to March 19, 2013
2. 100 s L-Sit hold
Compare to January 12, 2013
3. 150 s Ring Hold for fewest sets and time
Compare to March 19, 2013
4. 200 Double Unders
Compare to March 19, 2013
Coach’s notes: Perform work in any order, rest as much as possible between sets and post order and all results to comments.
Holy ab burn…way harder in real life.
A. 137
B. no parraleets for this pheeb. On 2 high boxes x 4 sets
C. 4 sets
D. 85 seconds ( 140/35/25)
I would like to thank the 6:00am gang for another humbling experince. Special thanks to Joelle for brusing my gigantic male ego 🙂 Laura brilliant as always.
I was gonna sleep in, but I am thankful I did this WOD today.
1. 1:45 (thanks Colin for the tips n strategy)
2. 6 sets
3. 8 sets
4. I have to practice DU’s. Thats my goal now: consistency in DU’s. 1 month.
Laura.. Thank you for making Friday Morning Fun! You are a great coach.
B. In 10 sets on parralets – first set was 15 seconds with legs out, following sets were between 6 – 15 seconds two sets with knees tucked under.
A. 2:15.1 took .5 seconds off my last time 🙂
C. 10 sets which is better than last time, as I only did 100 seconds, this time I did the full 150
D. 3:24 46/32/ and then varying numbers after that – shoulders were pretty tired after all that holding.
Nice to come at 9:30. Thanks Michelle for the great coaching. Good to see you again.
A. 1:29.7. A second behind my PR.
B. 6:50. First set was a 15 second L-sit, remaining were 10 second tuck holds.
D. 6:20. Today was not a good day for DUs
C. 5:20. A minute faster than last time, first hold was 40s, then 25s, 15s and 10s to finish off.
Thanks Michelle.
Open gym TGIF workout. One of my favourites.
“Glen”
For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees
50ish mins of fun.
A: 206.4, 24 seconds better than my last recorded time (Jan 7th)! 🙂
B: first time doing these so ended up with K sit off box, don’t know total time it took but was 5 secondss off 3 sets! 🙂
D: practice time……ended up doing (or trying too) 1 single/1double, best was 12, some we won’t talk about……….took 7 sets to do 60, then moved on as i was running out of time
C: scaled to 100 secondss, did 103 in 8 sets, longest hold was 15 seconds ……big improvement on last time (Feb 13th) as then i did 60 seconds longest hold being 8 🙂
Really enjoyed this one, thanks Michelle for all the tips on DU’s and wall balls during the warm up, much appreciated as always.
quiet class today, Tania hope your back is feeling better from yesterday
A: 1:34.7 – 3 seconds off PR again, oh darn!
B: got 5 sets of 5-10sec Lsits on the parallels, then finished off with holds using boxes
C: 60/30/20/20/20 – L sits ruined me for this
D: 7 mins to get 200 DU – took some good long rest periods as shoulders were on fire from the holds
Thanks Laura!
DU’s= 2:33
Ring holds=4:50 (60s/30/20/20/20)
Row 500= 1:30 even
L-sits=did 50s in about 2 minutes and my body told me enough was enough.
4. DU – did 100 in 2:30 then 46 in 3:10 for a total of 146 in 5:40 – enough
2. L – 100 s held in 318 s total time = 31% work/total ratio – 35/20/15/10/8/8/4
3. Ring – 150 s held in 310 s total time = 48% work/total ratio – 45/30/20/25/30
1. Row – 1:46.1 – went hard but still 6 s slow to recent PR and 11 s slow to lifetime PR.
4. DU’s – 4:28
3. Rings – Did 100 sec in 6 sets.
2. L-sits weren’t happening tonight. I did 2-50sec holds between 2 boxes with knees up.
1. 1:51.7
I’ve been doing physio on my shoulder and neck so I didn’t push the holds.
Thanks Laura!
In the following order: (forgot my paper so going by memory)
3. Sets of 15 sec and 10 sec and a few 5 sec sets. Not great, but getting better.
4. A work in progress, about 10 min.
2. 5 sets, on the boxes with bent knees.
1. 1:55
Then I stayed for Oly and worked on snatches. Worked up to 95lb, which is a 2lb PR! What I am really excited about is that it was a squat snatch! First time dropping under the bar at a weight higher than 65.
Thanks Laura and Gord! Always good to work on skills!
From Home;
1) 1:27.2 PB by 2 seconds
4) 2:47 PB by 20 seconds
2) 5 sets: 40/20/20/10/10 w 10 second rest between attempts. Total Time: 2:20
3) 11 sets: 20/10/10/10/10/8/7/8/6/6/5 — Rest was 10/10/10/10/10/12/13/12/14/14 for total time of: 3:35