Friday, August 27, 2010
SMA Awareness WOD 2010
200 Thrusters for time
Coach’s notes: Guys use 75 lbs, gals 45 lbs. Post time to complete to comments.
Compare to December 29, 2009
Reminder this Saturday and Sunday we host the L1 Cert so adult CrossFit classes will be at 7am both days (no other classes). Kids and Teens will be at regular times outdoors at Arbour Lake.
I will never do this workout again! Not because it was hard, but because doing this number of reps for time with good form was not happening for me… Be safe everyone!
14:27 as rx’d. Wanted to do better then this but it was just not happening today. Hopefully next time. Thanks Kris.
17:47 @ 32lbs. Quads are shaking. Arms are burning.
Did 5 sets of 20 and the remainder in sets of 10. Thank you, Kris for your coaching. Groovy times and efforts: Chelsea, Krista and Kevin!
As rx’d 21:03 wow that is a doosie!!!! Great work everyone thanks for pushing us Michelle!
14:57 as rx’d. Thanks Michelle for a great class!
Ryan’s wod: 7 rds
400 m run
10 ring dips
15 pull ups
20 sit ups
25 box jumps (20 in)
30 walking lunges
90 sec rest
Working time: At least 62 min
STUPID! but fun, thanks Michelle for the idea
Alvaro’s stupidity
7 rounds of BS:
Total time: 49:47
Work time: 40:47
Great idea, minus the 400m run.
Coach: the run was added because Alvaro wanted it, not because Michelle said to add it.
As rx`d. 24:53.
47 lbs.
30:33
Sets=21/12/11/7/7/7……………..
Weak link was locking out left arm at top of thruster. Rest was not too horrible at this weight and speed.
24:31 as rx’d.
Thank you again Michelle, like I said it would have taken me at least another 3 min to finish it if it wasn’t for you! Great job everyone.
at home
21:35 as rx’d (last time 26:59)
(wrists an issue last time; taped today and felt just fine. right shoulder wasn’t too happy about this at all. lots of rolling coming up)
Nice work everyone…great focus and intensity in the gym tonight!!! Great work at home Katrin.
Hulk and shirtr…you guys were crazy to add a 400m run to that old ‘big dawgs’ wod!!!!! I remember it being hard enough without a run!
11:55 as rx’d
Thanks Todd for counting and timing (at #6 stn.)
25:21 rx’d
I just finished a few months of physio on my right shoulder. I probably could have pushed harder with this one but I wanted to be sure my shoulder was okay. Next time take less rest and increase sets. I mostly did sets of 10. Thanks for your coaching Michelle!
Did this at home with a nice neighbour! 15:11 as rx’d- first set was 20, every other set was 10- a one second improvement from December:) every second counts!
Neighbour Michelle- 18:17 with 10lb dumbells.
15:12 as rx’d … Thanks Kris!
14:23 as rx’d