Friday, October 25, 2013
A. Β 300 Double Unders for time:
Compare to September 13, 2013
B. AMRAP KB Swings in 3 minutes – 2.0/1.5 pood
Compare to January 12, 2013
C. 100 second L-sit hold
Compare to April 12, 2013
Coach’s notes: Post results for all sets to comments.
Worked out with the 6:00am crew today.
Young Trent laid down the gauntlet for this OG.
B. did 50 for time instead of the required 3 minutes(senility kicking in) =2:42
C. 5 sets of lazy L,H& W’s
A.3:24
Thanks Laura
Fun competition against OG today
B. 58 swings
C. 8 sets on small rungs
A. Couldn’t keep up to OG on these ones beat me pretty good, 4:06 forearms were on fire.
Thanks Laura!
It’s fun to see old and young competing. Fun times and great work by the 6 a.m. gang this morning.
B. with 1 pood 60
C. Mostly L’s except the last to attempts which were legs crossed 12
A. 5:29
Thanks Laura for the deadlift practice as part of the warm-up. Really helps the legs prepare for the DU’s.
A: 7:09
B: 36 as rx’d
C: 7 sets – 3:51 on the boxes, weren’t the tightest L’s…
Thanks Laura!
Well well well
Started with B – 37 rx’d
Then A -137 DU in 13:30 PB – Damn DU’s
Thanks Laura
C. 5 sets (30s/25s/20s/20s/5s)
A. 7:25 these are still a work in progress
B. 55 kb swings
Thanks Brett and Michelle.
B. 53 with 1pood
C. 5 sets (25s/25s/15s/20s/20s)
A. 5minutes of attempts at DU’s. The best I can still do is 1 double 1single 1double one single……….argh!!!!!!
Great to have Brett coaching. Funny that’s the least I’ve ever heard Michelle speak. Ha ha
Recovery Day
A)5k row at sub-maximal pace 21:25
B) Back Extensions 25×4 rest 60sec
C) L-Sit Hang 20sec rest 40sec x 5
Great job to Ang, Tamara and Niki on today’s WOD!
A:forever and a day. 15:50. On the plus side I managed to string some groups of 25 or so. Pretty happy considering.
B:63 swings. Could have toughed out a few more.
C:2:58 to get it all in. Dropped feet near the end to keep thighs parallel.
Did Sally up and got to enjoy the sweet burn of lactic acid. Whewee, missed about 8 reps.
Lots of modification for shoulders:
C: sort of K, feet underneath me as focus was keeping shoulders back and down. Competed in 2mins one set of 80 and one of 20
B: light weight (.5) to enable full ROM of arms with hip extension 67
A: no double for me today! Still try to get these and in warm up every time I caught the rope it jarred my arm π so did 600 singles, last 200 with high knees to increase work load (thanks Michelle) 7:14, arm still pretty fatigued after tats a lot of rotations!
Tanks Brett great coaching, we can all learn fron the after WOD lecture π
B: Did 10 with 1.5 pd, not so much. Started over with a 1 pd Total 83 (20/15/18)
A: AMRAMP in 7 min. Total 224. Got a set of 50 in a row today!!
C: 2:04, 3 sets
I feel shame for not taking an adequate amount of rest in-between sets.
Great class this morning, big class with big energy!
So awesome to have you in the box coaching this morning Brett, weird to see Michelle so quiet ;). Thanks to both of you for the fantastic coaching.
B) 1pd 55
C) 25/20/25/18/20
A) total working time 4min didn’t get 300
Still a working process.
Thanks Brett & Michelle it’s great working out with the morning crew π
C. 25-10-10-10-10-10-5-5-5-5-5; about 5 min
B. 54
A. 7:15 m/s – yet another item to revisit
Thanks Todd, OG, and Brett! Fun WOD
A. 4:18
B. 51 with 1.25pd
C. Around 3 minutes. 5 sets, 20 seconds each.
Thanks Todd and OG! Fun class tonight π
B. 60 @ 1.5pd
C. 10 sets 10 secs each
A. 4:29
Thanks Todd and OG!!
B. 50 as Rx’d
A. Somedays I have them, somedays I don’t. Today I did not. I am able to consistently string 5-10 together. Worked on them for about 8 min, got about 200.
C. 4 sets 30/30/20/20s, using the 20″ boxes
Thanks Todd and OG!
Oh ya, definitely not proper L sits. Knees up with small boxes…
Up since 3:15am… This seemed like a good idea 16ish hours later!
B. 61 (had to beat young Trent)
Rest 8 min for shoulders and forearms
A. 7:14 (First set if 85 felt great then shoulders caught fire) “Rhiannon” PB is 350 so π
Rest 4:46
C. 7 sets in tucked knee vibrating pose EMOM for max effort except last set which I only rested briefly to finish.
Thanks Todd and OG for the little nudges and the motivation. Great job 7pm.
A. 4:57. Didn’t get my rhythm until about 75 reps in.
B. 58
C. 8 sets
Thanks Todd and Colin
5K Row
26:23 (?)
Although I was hoping for 24 mins, I am happy with this row. The intent wasn’t to push for time, but to row strong and efficient. I think I accomplished that to a certain extent.
Thanks OG, for your encouragement and advice!
Oops, note to self, don’t stop for water at the 2 and 3K marks – waste of time!!