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Lifting Ourselves and One Another

Friday, June 12, 2009

5 rounds for time:

400 m Run

30 Double Unders

30 Sit-Ups

Coach’s notes:  Post time to complete to comments.

CrossFit Teens at CrossFit Calgary HQ starts this Sunday at 1:00 pm.  This is an introductory and scalable strength and conditioning program for 12+ to 17 year old, enhancing general fitness and focuses on improving; strength, power, speed, agility, balance, stamina, flexibility, accuracy, endurance and coordination.  The group setting enables teens to train with peers in a supportive environment where every participant experiences success, learns fundamentals, including safety in the gym and eventual progression to the adult CrossFit classes.  Membership is $85/month or$20 for a drop-in.

Comments: 10

27:33, I think… could have been a bit more? Great class, Michelle!

Decided to keep this WOD for a day I can’t get to CFC. Instead worked on a weakness: Any weigth overhead.
“Grace” 30 Reps of 135lb C&J. 8:27. Still slow, but a PR anyway.
Then some 95lb thrusters and muscle up transition practice.

5 Rounds Complete in 37 Minutes.
Subbed Double Under’s for Double the Amount of Singles. Anchored full situps. Ran on treadmill again, as fumes still penetrating track.

Struggled a bit with Shin Splints.

D – did June 11 WOD at dwntwn Y as Rx’d
18:05, final set of 32 ring dips took 5:05.

22:56 The runs were again the hardest part for me…can’t wait for the pose class! Thanks for the push Trev!

Damn – almost as Rx’ed. Pulled muscle on 3rd run, so changed to row x 2


All sets of double unders were unbroken. First 2 runs were probably in the 1:20-1:30 range, but the last 3 were closer to 2:00.

Neil – rowed instead of run, 65 singles for DU – 22:25
Judy – 23:45 – runs suck, need desperately to improve endurance

All sets of double unders were giant pieces of crap. I’m exaggerating a bit, a round or two I managed 30 in like, 2 or 3 sets.
Good work Cory, fast.

17:54 as rx’d

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