Tuesday, February 18, 2014
A. 10 Rope Climbs
Compare to December 1, 2013
B. 50 Burpees to 6″ overhead both hands
C. 75 KB Swings – 1.5/1.0 pood
Coach’s notes: Complete in any order. Post times for each set and order to comments.
A. 10 Rope Climbs
Compare to December 1, 2013
B. 50 Burpees to 6″ overhead both hands
C. 75 KB Swings – 1.5/1.0 pood
Coach’s notes: Complete in any order. Post times for each set and order to comments.
I will be doing an order for cables through Rx Ropes. If you need anything, please visit the website http://www.rxjumpropes.com to see what you require. Email cslack@outlook.com by Thursday evening as I will place order on Friday.
In order:
A) 4:32
B) 4:51 unbroken slow and steady
C) 5:21 15/3/3/3….
3ish minutes rest between. Shoulders were crushed by KBS time. This was a good(tough) mental one at 6am.
Great job by the other 4 of us this am. Thanks OG!
If I remember correctly,
A) 5:47
B) 3:43
C) 3:47
Thanks OG
6:30 for Rope climbs – Modified: 2 as Rx, 1 half way, 4 from seated. Couldn’t grip any more.
3:30 for Burpees as Rx
5:45 for KB – Modified: 1.25 pood
Whew this was tough – rope climbs are weak but getting better
A) 5:35 – 6 climbs Half way up – 8 pulls from Floor
B) 5:?? – Broken
C) 4:56 – Rx’d –
Thanks Colin
A. 8:50 8th climb about 3ft short- not enough break after the last one.
Rolled out my forearms for a minute before 9 and ten.
B. 5 minutes within a few seconds either way
C. 7:20 20 with 1.25 rest with 1 pood. I had no forearms left.
Last 40 were sets of ten.
Likely could have done a lot better on KB swings if I’d done them first, but really wanted to see if I could get 10 climbs in. Long socks helped!
A: laying down to standing then back down 10 times 2:06
B: 5:06
C: 3:26 with 0.7 pood KB
Thanks Michelle and Tania, great class this morning!
At the hall
A) alt EMOM for 12 min
8 DL @ 185#
5 strict HSPU
B) 100 switch lunges for time
2:54 legs still shot from the weekend
This afternoon
A) walking lunges 20×5 started out front rack with 95# then switched to 50# DB in round 3
B) did 50 strict pull-ups (not for time)
A. Just did about 1/2 way up for ten….. work in progress! 3:47
B. Slow and steady unbroken 3: 35 ish!
C. .7 poop KB , 2:15
Fun Morning , thanks Michelle !
A: between 6 and 7 minutes. 3/4 of the way up on all. Descent still needs work.
B: 4:50
C: 3:58 rx’d
Coming off a short but nasty stomach bug so took it slow and steady.
Thanks Michelle and Tania!
C: 3:29
B: 4:05
A: 7:57
All rx’d.
Had nothing left in my arms for the rope climbs.
Thanks Jason.
C. 3:23
B. 4:23
A. Did tech work – 2 full ascents plus some pulls from the ground
Thanks Jay and Erin; thanks for counting my burpees Cory
C. 75 kb swings at 1.5 poods: 2:30. Did them in 1 continuous set unbroken.
B. 50 burpees: 1:59.
A. Did not complete due to injury. Instead did a 2km recovery row just to move.
Had a pretty significant injury training on Saturday and was pretty worried on Sunday that I might be out for a while. Glad to say some quick rehab got me moving and getting in tonight to train was very uplifting for me. I am hopeful I can keep it going for another week strong. Thanks Jason.
Going from memory, I lost my paper….
A. 7:02 first couple pulls definitely getting better, get worse close to the top.
C. 3:12 ish
B. 4:15 ish (not sure about this time at all, and may have had some counting errors also)
Thanks Jason!
A 4:30
B 4:19
C 3:29
Had fun trying to keep up to Derek
Thanks Jason
C. 3:02
B. 5:05
A. 7:11
Thanks Jason
A-10 Rope – 7:53
B-50 Burpees – 3:45
C 75 KB 1.5pd – 5:00
Thanks Jason, Thanks Kimmer
good workout as Rxd
A) 4:38
C) 5:47
B) 5:33-1.25pood
Returning from one week layoff took it easy and will ramp it up next day.
Fun workout love rope climbs!
A: 4:46
C: 4:03 (25/15/15/10/10) – grip was gone
B: 3:35
CF Endurance Wod @ Oval Track:
Warm-up: 900m easy with 4 accelerations
Workout:
225m hard
225m easy
450m hard
450m easy
900m hard
900m easy
450m hard
450m easy
225m hard
225m easy
(no rest)
Then:
50 air squats
50 situps
Total distance 5.4K
No idea of time, watch stopped at 27:00 – 🙁
Rarely do I ever feel nauseous after a workout, but this one… ughh!
A:9 3/4 climbs 6:07
C:4:45 as rx’d
B: 3:44 at 6″
Kettle bell swings were not a good idea after rope climb had to break 75 reps up too much due to forearm pain!
Next time will keep it in order !
Thanks Tania and Michelle for making sure I had unbroken burpees!!
A. 9:25 I did all the rope climbs to the top!!!!
B. 4:49 as rx’d 6″
C. 5:48 as rx’d 1 pood