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.
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
22:42
14:26
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
17:56
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