Monday, August 16, 2010
A. For reps:
AMRAP Double Unders in 5 minutes
B. Alternating Tabata for reps:
1. Deadlift
2. Push-ups
C. For total time:
400 m sprint, rest 30 seconds, 400 m sprint
Coach’s notes: Choose your order and your rest but complete all 3 sets in 21 minutes total. Guys and gals use bodyweight for deadlift. Post all results to comments.
Check out our latest project Leadership as Rx’d . If you’d like to get involved please contact Yasmin at yzdean@shaw.ca .
Better late than never….just wanted to add my congrats to all organizers & athletes at CFC3. Great to watch — sorry guys but it was all about the girls – seeing Kimmer and Chelsea pull up the weight, seeing SO MANY girls able to do the pull-ups. Great job! (Oh yes, Chris — I did see you pull up that weight just as the timer hit 0.) Crossfit Calgary should be very proud of how far it has come and continues to go.
A. 187 DU’s
C. 4:34, including rest if I haven’t misread what I’m supposed to post
B. a bit tricky to count reps & keep track of time on my own…
6/9, 5/9, 4/8, 5/7, 3/8, 5/7, 3/6, 4/6 155# DL (2# shy of BWT) & some push-ups from toes but mostly from knees
My son, Alex (the one & only CF Teen) was inspired by the whole event on Sat…thanks again to the volunteers for a well-organized event. Chelsea, Evan & Cory, many thanks again for letting Alex be on your team. He had a great time 🙂
A: 335 DUs
C: 1:24 & 1:35
B: DLs @ 215lb – 59 PUs – 74
A. Singles
B. 180lbs 10/15, 10/10,10/8,10/8,8/8,8/8, 6/6,8/5
C. ???
Judy –
C: 4:30 including rest
A: 147 DUs
B: 4/6, 4/6, 4/6, 4/6,failed to get bar off ground, 3/6, 3/6 DNF 8th rd
Lots of fun!!
Neil – on a prescribed cleanse – feeling off with a headache.. so modified WOD..
B: 190lbs – did 7 DL’s and 10 PU’s for all eight rds – took about 8 mins
A: singles and DU’s – did not count
C: did not run
Judy used 145 lbs for DL
C: 1:28, 1:39
A: 93
B: Forgot to bring book home – was something like:
8-17/6-8/4-7/6-7/6-8/?/?/?
C: Total time 4:10
B: 7-8/6-6/4-7/6-5/4-5/6-4/4-4/4-5
A: 183
I just did it today as rx’d, but did not keep track of the numbers…
All of my body ached today, and I probably should have taken a rest day. The numbers speak for themselves!
A. 302
C. 1:25 and 1:37
B. 51 DL @ 210# and 42 65# shoulder press subbed for pushups.
C: 1:54 + 1:58
B: 50 @ 115 = 6 every set; 7 on last set
Push ups – went to knees on 3rd round 6/4/8/8/8/8/8/8 = 58
108
A: Double Unders….. About 82? I can barely do DU’s and definitely can’t count.
Thank you, Brett. Nice work Everyone.
A. 118
B. 140# for DL and PU from toes 10/9, 10/5, 9/5, 8/5. Tabatas are my favorite wod and for some reason I thought I was done but couldn’t figure out why I had so much time left for my run. I think my brain is still on vacation! So I moved onto my run and finish the tabata with the time left.
C. 4:12 with rest
B. Back to finish tabata 7/5, 5/5, 4/6 ran out of time. I checked the weight of the bar I used for the second half and it was 15# heavier. Oops! My punishment for messing this one up!!!
Good to be back at the box!
C, A, B
C: 3:19
A: SUCKED (79)
B: 13/20 – 12/15 – 12/12 – 10/10 – 10/9 – 9/8 – 10/8 – 8/9 @170lbs (Totals, 84DL + 91 PU)
Been awhile, starting to get back into doing wods.
C. 400m runs both 1:15
B. DL at 165#-97 Pushups-129
A. DUs-360
Did yesterday’s WOD in the morning. Kept it light with the Split Jerk as I am still surprisingly sore from Saturday.
A)75/85/95/105/115
B1)1pd/1.25pd./1.5pd/1.5pd/2pd (only to eye level)
B2) 85/95/100/105
Played around with sled pulls in the evening class. Worked up to having 190lbs on the sled and running the Minit Lube parking lot. (I use the word running here rather loosely). Also did a couple of hill sprints and then sprints along the grass at the top of the hill. Did with 45lb and 90lbs. For anyone interested in trying this out the grass is much smoother but provides more friction so it is harder to pull. If you are pulling on pavement beware of the sled sliding up behind you when you stop. Just some things I noticed. It is pretty fun to use. Great job today everyone.
done in a,c,b order
A: no idea on the total was at 100 after the 1st min then lost track
C:3:37
B: again no idea was going to keep track on paper but was hurting to much got 8dl in the first round then mostly 4 i think
no clue on the push ups just tried to keep moving when fail take 3 breath do another rep
Chili at 6, class at 8, not such a good idea- lesson definately learned!
C: 3:28 total time incl rest. (1:21, 1:37)
B: as rx’d DL- 10/12/10/9/10/7/8/8=74
PU- 9/7/5/6/4/5/2 blame it on the chili/5= 43
A: 130 – the longest 5 minutes ever!
Great wod, thanks Brett for timing and coaching!
B: 7/9 – 6/8 – 5/7 – 4/6 – 4/5 – 4/7 – 4/6 – 4/6 (total DL: 38, total push-ups: 54)
C: 1:40 & 1:48 – total running time 3:28
A: 255 DU’s
Thanks a lot Brett! This was a tough one, but also really fun!
For future reference: DL were as rx’d at 120#
A. 145
B. As rx’d (125lb DL) and real push ups!
10/11, 9/10, 9/10, 10/9, 8/7, 8/7, 8/7, 8/6
Total DL= 70 Total Push-up= 67
C. 3:45
Total time= 19:45 (note – missed 1 min rest between Tabata and run)
Correction:
B: (DL=160 lbs.)
DL 11/7/4/6/4/6/7/8 = 53
PU 17/8/9/8/8/7/6/6 = 69