Monday, October 7, 2013
A. Row 1000 m
Compare to July 12, 2013
B. 100 Box Jumps for time – 20” for all
Compare to August 3, 2013
Coach’s notes: You can do these in any order and rest as much as you can afford between. Post results to comments.
A. Row 1000 m
Compare to July 12, 2013
B. 100 Box Jumps for time – 20” for all
Compare to August 3, 2013
Coach’s notes: You can do these in any order and rest as much as you can afford between. Post results to comments.
I wanted you all to see this lift to bring up a few important points regarding coaching and competition. In the lift you can clearly see me miss the jerk. What is not seen is that the clean was a PR and the coaching that went behind that attempt. One of the things that competition does is expose us to things in a way that causes us to rise up to meet the challenge. Sometimes we overcome, sometimes we do not, but everytime we can learn. My second lift in the clean and jerk was at 120kg. Typically one would increase by a few kg’s. Coach Chris (Lemky) decided on this day to move me to 127kg. Had I been coaching for myself there is no way I would have recorded this weight for my third lift. Fortunately, I had no idea what weight was on the bar. If I had known, I can assure you that my approach and the outcome (most likely) would have been much different. This is the advantage of a having a great coach, with a good eye and experience in movement and coaching calling the shots. This is our job at CFC and one that we take very seriously. Thanks Chris for reminding me of the importance of a coach’s eye.
After the better part of a week off to heal my back it was GREAT to get back in this morning. Decided to get the box jumps done first, 3:47.
Rest 2:00
Row was fine up until 600m, had to dig deep for the last 400
3:57
Thanks OG
Came in a bit early this morning (new puppy got up at 4:00am 🙁 so I thought I’d do some additional work.
Row – 4:02
Box Step ups – 7:00 (I’ve been doing lots of cycluing the last few days and my knees have been killing me. Had to break out the knee braces for this one)
Push Press
10×45
9×65
8×75
7×85
6×95
5×105
4×110
2×115
Thanks OG.
Did the row first: 4:25.3 (yes, this is a decent time for me Krista!). I don’t seem to get any faster with rowing but it is starting to feel better so that’s a plus!
Box jumps: 3:23 first set of 25 then sets of 15-10.
Thanks Michelle!
A: 4:08.9 Over 4 seconds slower than last time. Forgot to set the damper before I started and messing with it slowed me down and messed up my pacing then tried to make up the time by starting my “kick” too early. At least I know where I went wrong. Really want to get this under 4 minutes.
B: 4:47 about half jumping down and half stepping down.
Thanks Michelle. You’re always there to reign me in on the rower!
ran 1600m instead of row: 6:26
box jumps: 4:01-took too much rest at the top of the box
should have posted this yesterday, but a huge congrats to the lifters. love your video audra, you’re my hero!
good post brett, CFC coaches make it the amazing place that it is.
thanks OG…looking forward to practising that burpee technique
A: 4:35, think this might be about 3 secs faster……phone system updated and wiped my logs so can’t check!!
B: 7:45, jump up step down…….yes I know it is slow, but this is one of those movements that I’m just methodical on! Broke into 10’s with about a count of 5 in between to catch my breath
B. 3:29
A. 3:37
Nice job 5pmers
Thanks Colin and Jason
A. 3:50
B. 3:55 mostly jump up and jump down, with a few step downs mixed in.
Didn’t have a recoded time for either of these to compare against. Two PR’s I guess!
I lied, I have done 100 box jumps before. Last time was 4:32 (37 sec PR tonight).
B. 3:19
A. 3:31
Thanks OG and Jay!
B: 4:40 – jump up/step down – brisk and unbroken (split = 2:26/2:14)
56 s faster than last time and I think I can push the pace if I stay focused and make a point of throwing my arms up over my head. New shoes helped too.
A: 3:52.0 (200 m splits = 42.2/44/3/49.1/49.2/47.2) – started too fast and lost it early on.
A. 4:05.1
B. 6:54 jump up step down.
Thanks Erin!
B. 3:00
A. 3:24
Legs felt it after the row and yesterday’s walking lunges
Thanks Colin and Jason
B: 7:13
A: 4:36
Thank you Colin and Jason!
A. 4:03, exact same as last time. I was really hoping to get under 4 tonight, need to push the middle about 400m a little more.
B. 6 minutes ish. Slow and took too many breaks, but working on using my hips is starting to pay off. Jumped up, jumped down for all. First time have ever done that! Thanks Jason and thanks for the push at the end Erin!
At the work gym at Lunch
5×5 back squats at 255
Some other accessory leg work
Then tonight @ CFC
B:4:09
A:3:25
Better than I thought as lungs still have not recovered after the nasty cold i got after spartan.
B) 2:37
4 minute rest
A) 3:27
Thanks Erin!
Box jumps as rx’d in 6:19
Row in 4:27
Really felt good to be back 🙂
Thanks Erin and Jay, awesome class!
B. 4:18 (6:32 last time back in February)
A. 3:29
Thanks Erin and Jason.
A: 3:36
B: 4:22
B: 2:04 – almost unbroken; lost focus & stumbled at reps 82 and 90. Should be able to get this under 2m next time.
A: 3:26.4 – I can’t find any faster times of mine that I’ve posted, so I’m going to go ahead and say this a PR by a couple of seconds. I think I faded a bit in the middle 500m, so I think I can get this down a bit more.
Thanks Erin, Jason & Audra! Great work 8pm crew!
A. 3:49
B. 5:30 stepping down due to shin splits
B: 3:08. 50 seconds better than last time. Jason told me to keep my toes pointed straight and it just felt so much easier (don’t jump like a duck). Next time will really push the pace.
A.3:19.4. Slower than usual but my body might just be beat up from yesterday. The last 400m just felt terrible and I did not have the mental focus I needed.
Thanks Erin and Jason.
B. 5:05
A. 3:50. When I grow up, I wanna row like Mike!
Happy with my form and quality for both. Thanks Mike for the push on the row.
Thanks Erin, Jason and Audra.
A: 3:58
B: 4:55- jump up, step down
Thanks Colin! Glad to have this one done.
Congratulations Audra, Brett and Chris! Nice work.
Who is that Kevin guy???
A: 3:25.9 – damper 10.
B: I can’t remember. I think 4:18
Legs are still feeling yesterday’s WOD
thanks Colin
A: 3:55.5
B: 6:23
Really focused on engaging my posterior chain. Thanks Jason, Erin and Audra. Really love the 8:00 class tonight. Fun energy.
A: 3:12.9 (PR by 6 seconds)
B: 4:45. I was dead after the row and hardly got through these.
Thanks Jason and Erin!
A) 4:25 – meh. Should have picked the pace up with 400 m left instead of 250.
b) 5:15 – split these into sets of 20 and tried to focus on getting my butt and arms back after landing on the ground. Awesome coaching tonight Erin, Jason, and Audra.
A) 4:19 – steady pace, should have increased the speed at the last couple hundred
B) 3:24 – learned how to be a box jump ninja today!
A: 3:36 – damper 7.
B: 4:23
done at the TM on Oct 10th