Friday, July 20, 2012
“Reebok CrossFit Games 2012 Team Chipper”
For time:
30 GHD Sit-ups
30 Deadlifts – 225#/155#
30 Double Unders
30 OHS – 95#/65#
30 Pull ups
Coach’s notes: Post time to complete to comments.
“Reebok CrossFit Games 2012 Team Chipper”
For time:
30 GHD Sit-ups
30 Deadlifts – 225#/155#
30 Double Unders
30 OHS – 95#/65#
30 Pull ups
Coach’s notes: Post time to complete to comments.
15:50. Scaled GHD section to 10 GHD / 20 sit ups – Learned the hard way last time that GHD’s can wreck a beginner quickly.
Everything else as rx’d
Thanks Laura!
12:03 as Rx’d. Great challenging ‘little’ WOD
1 pause during GHDs
Deadlifts in mini sets of 5 with a few short breaths
DU’s were a pain to get started and then 28 unbroken before I almost killed Allison (Sorry!)
OHS is a supreme weakness of mine so very broken and slow
Pull-ups were not much fun today
Thanks Laura for making me pick the bar back up!
4:50
Crossfit HQ knows what they are doing. Load and rep prescription for this WOD was perfect.
Only wimped out once on OHS breaking at 20 reps.
11:21
Subbed regular sit ups
deadlifts @ 102 lbs
OHS @ 22 lbs
Thanks Chels! Great coaching!
13:04
did this out of order, depending on what bars were availabe. Wasted time time waiting around, should have been more organized.
Subbed 15 T2B are GHD situps
Took OHS from the rack
Thanks Chelsea, this was a fun one!
Deadlifts at 115#
11:21
Sit ups
#95 deadlifts
A few doubles then 60 singles
#22 OHS
Green band pull ups
Everything felt really good until pull ups, grip was shot!
Thanks Chels! Great 9:30 class as always!!
10:13
95# for DL and 53# for OHS
Good to see you back Laura, thanks for coaching
5:27
GHD unbroken
DL: 20/10
Doubles: tripped at 26
OHS: 15/7/8
Pullups: just shitty… 11/7/7/5
The only thing that sucked was the pullups.. took me over a minute to do them!
Well first off it feels AMAZING to be back at CFC! I have missed you guys too much to explain!
13:33 little disorganized as well… wasted a few minutes getting bars, pull up organized etc.
GHD unbroken
DL @ 115
DU tripped at 19
OHS rx’d
Pullups with red and purple, slow
Thanks Chels! Well done 9:30 crew!
9:41 I scaled the Ghd to 10 on and 20 on the floor
20 and 10 for the deadlifts @ 225
DU I did the most in a row that I have ever done… 4 this ate a lot of time
OHS 20 and 10 @ 95
PU I have really been working on butterfly kips and such; got the first ten out and then went 2s, 3s and 4s until is eventually ended.
Fun WOD highlighting some of my strengths and a tonne of my weaknesses.
Lesson learned: do not post until recovered from WODing.
Forgot that I started at 2 min so time was 11:04.
10:38
Nice work 930 crew!! Happy Friday!
Did regular situps
Deadlifts at 135
OHS at 45
Pullups killed me
No skipping rope so pretended to do 30 unbroken anyways haha
12:45
5:55
Best?..Worst? Workout I have done in a while.
For those of you who know what my baby bisnatch face looks like…. It was out in full effect on this workout
…And for the 25 minute recovery after.
Made it clear that this is the wheelhouse I need mad work on
@ Bob Niven Training Centre
9:12
30 GHD
17/8/5 Deadlift rx’d
60 single unders
12/6/6/6 OHS rx’d
11/8/6/5 pull-ups
13:07
145 deadlift
55 OHS
GHD’s were extremely gross today! Yuck!
Also got my first bar muscle up today
Thx Chantal
10:30 DL @ 145#, OHS @ 55.
Poor transition on DU’s had to adjust rope after realizing it was too short. Should have gone 5 lbs more on OHS.
Thanks Chantal
Nice legs Rick!
6:17 as rx’d GHDs DLs and OHS all UB. Pull-ups took way too long need to do more work on these. Thanks Chantal.
This afternoon did:
A) Back Squats 195×4 (failed 5th)/195×5/195×5 threw a little tantrum after failing the fifth squat on the first set.
B) Press 5×3 at 80#
C) Banded Sprints x 5 which was basically me running on the spot at a 45 degree angle.
Thanks Jason and Mike.
8:55 as Rx’d
GHDs unbroken
DLs were 10/5/5/5/5
DUs were 20/10
OHS were 10/10/10
Pullups were 6 sets of 5
This was a fun WOD
Thanks Chantal
15:55 with 135lb DLs, 60 singles + attempts, 45lb OHS.
GHDs and deadlifts weren’t in the cards for me today, and since I missed out on Murph last week I figured this would be a prime opportunity to tackle that one.
47:05 final time. Breakdown posted on last Friday’s page.
11:46
125lbs DLs, could have gone heavier…
55lb OHS
Pull ups with blue and red band
Skipped DUs due to ankle injury
Liked this WOD! Fun sharing a bar Tania!
Thanks Chantal!
7:46 as rx’d. I really liked this wod. Thanks Amie for partnering up with me and thanks Chantal for a great class.
14:21
subbed regular sit ups
72 lbs DL unbroken
42 lbs OHS – this is what held me up – my quad injury prevented full squats and made this more challenging than needed.
Thanks for the awesome coaching Chelsea. Fun class 9:30
11:14
GHD’s Unbroken – I really like these, first time doing them today
DL 125lbs 10/10/10
DU 20/10
OHS 55lbs – Not sure if they really even qualified, was too heavy. My squat was awkward to say the least and not all the way down.
Pull Ups – Blue 15 Green 15
Thanks for pairing up today Juli, happy you are back!!
Chantal, thank you so much for the tips today…..really made my dealifts much easier!
Great class, great people, great energy, great coaching, CFC is RAD!
5:55