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Lifting Ourselves and One Another

Monday, December 13, 2010

A1.  Shoulder Press – 3 reps x 5 sets @ 20×1, rest 90 seconds

A2.  Weighted Pull-up – 3 reps x 5 sets @ 20×1, rest 90 seconds

B.  AMRAP Double Unders for reps:

3 Attempts, rest as needed between sets

Coach’s notes:  Post loads for sets in A1 and A2 and reps for sets in B.

Comments: 15

Completed at “Y” this morning at 5:30 am
A1. 135/135/140/145/145
A2. 25/35/45/50/55
B. 62/51/40

A1. 95/105/115/125/115
A2. 20/30/40/50/55(2Reps)

B. 75/24/44 New PR by 35

Fun Class! Thanks Todd!

A1. 65/75/85/90/92.5
A2. 20/25/30/30/35(2 reps)
B. 34/46/21 but wanted to try one more time/41
Darren, nice numbers!!!! Ali thanks for partnering with me – wow, some impressive DU’s today by everyone!
Thanks Todd, that was really fun!

A1. 95/105/115/125/1@145, 2@135
A2. 1 blue band/1 purple/ 1 blue/ 2 purple/ 1 purple
B. 3/3/2
Warm up rowing: 1000 m in 4:08
Great class Todd! Never thought I would have fun doing pullups.

A1) 75/80/85/92.5/97.5
A2) 20/25/30/35/40
B) 65/51/53 did 2 extra sets for fun 49/58
Great job on your double unders today Ali. Thanks for all of the encouragement in the 5pm class. Great class Michelle and Todd.

A1: 65/75/85/90/92 (pretty sure that’s a pr)
A2: BW/5/7.5/10/12.5 (positive 7.5 and up are prs)
A3:46/40/49 yipee (thanks for counting on that one Carmen!)
Tonight was a great night! Good job 6ers and thanks Brett, it was great to have you coach!

A1: 65/70/75/85/105
A2: 0/7.5/10/12.50/15

B: Broken based on 2:00 min attempts
14/13/13/= 40 total. On a positive note, at least the maths was easy..:)

Relaxing class…

Had to do this at home, and it was a total disaster!
A1: 50/55/60/65/65 (didn’t go up as back started to complain)
A2: back didn’t tolerate the strict pull-ups (not sure if I arch my back), so did strict ring dips instead. Stayed at body weight to do my body a favour.
B: impact was causing too much pain, so had to abort and call it a day

Very disappointing day…

Hey everyone, a few of us were talking about going for dinner next Monday night. Let me know if you are interested in joining, it would probably be after the 6pm class. Hope everyone can make it.

A1. 65, 75, 80, 85, 90
A2. 5, 7.5, 10, 10, 12.5
B. 40/40/45
Thanks Brett! Great job to everyone in the 6pm class!

A1. 55/60/65/66.5/67.5 x2
A2. BW/5/7.5/10×1/10 (f)
B. 74/62/75
Thanks Brett!

A1: 42/47/52/57 (failed on 3rd)/57 – popped all 3 out no problem!
A2: 3/3/3/3/3 – pulls ups – down for tempo
B: Still dreaming and not, practicing double unders.


A1 75/85/95/105/110(f)
A2 5/10/12.5/15/20 x3
B 6/25/16


Did Box squats first 12sets x 2reps @ 225lbs 45 sec rest bw sets

A1. 155lbs
A2. 2.5pood
B. 80 (PR)/60 (rope hit ghd machine!)/60

Good wod…good job to the 5pm class!


B. 64/50/no idea

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