Friday, July 10, 2009
5 rounds for time:
500m Row
AMRAP Push-Ups
Rest 3:00 minutes
Coach’s notes: Post row times and number of push-ups for each set to comments.
Compare to May 4, 2009
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I just saw that the CFC team placed 13th today! Way to go!!! You guys did amazing! CONGRATULATIONS!!!!!
27:55…girly push-ups. Row times averaged around 2:20…20/20/18/17/20
Did the Affiliate Cup “Stadium Workout” this afternoon.
Group #2 (6 people, so we had to double up a station in the middle segment)
Stadium Workout
Rx My scaling
30 Wallballs (20lbs/14lbs) Scaled to 14# wallball
Row 300m Rx
30 Box jumps (24″) Scaled 18″ Many step-ups
30 KB swings (24kg/16kg) Scaled 20 kg
30 DB Push press / Push jerk (40lbs/25lb) Scaled 20#
30 Deadlifts (225lbs/135lbs) Scaled 115#
21:18
Rules:
1. The wallballs are performed one athlete at a time, starting with the women. When all four athletes have completed the wallballs, they move on together as a team.
2. The middle four drills are then performed together in “Annie R U Ok?” format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.
4. There is a 20min cap on this workout.
CROSSFIT GAMES UPDATE!
Congratulations to the CrossFit Calgary Affiliate team on making it to the finals. After an adding error in the 3rd event, CrossFit Calgary went from 13th place to 5th place and will be competing in the finals on Sunday!
Kuddo’s to Brett, Rob, Geoff, Laura, Michelle and Stacey on a job well done. We hope we can hear all of you cheering from Calgary for the individual event tomorrow and the finals on Sunday (both team and individual).
Cheers,
Leighanne