Monday, July 18, 2011
A1. Seated DB Shoulder Press – 6-8 reps @ 31×1 x 5 sets, rest 90 s
A2. (Weighted) Pull-up – 4-6 reps @ 20×0 x 5 sets, rest 90 s
B. 3 sets for reps:
AMRAP Push ups , rest 0 s
AMRAP Strict Pull-ups, rest 0 s
Coach’s notes: Post loads for all sets in A1 and A2 and total reps for B to comments.
Happy birthday to a fantastic coach and wonderful friend. We are lucky to have you at CFC Erin.
Happy birthday the one and only PRINCESS!!!
Happy birthday Erin you are truly an amazing person.
Happy birthday Erin!!!
First WOD after 10 days of debauchery on the East coast. Of course I fell into the trap of this WOD looks not to bad but my long term memory kicked in and I decided not to go hell bent for leather like I usually do and played it smart for the first WOD back.
A.1-27.5(8)/30(8)/35(8)/40(8)/45(7)
A.2- 10(6)/15(5)/25(4)/30(4)/35(4)
B. This was very interesting and humbling
24/8, 15/4, 9/4 = 48/16
Have a fantastic birthday Erin!
A1. 25×8/30×8/35×8/40×5(6 failed)/40×3(failed on 4)
A2. 10(6)/15(6)/20(6)/25(5)/25(5)
B. 22/10, 12/6, 8/4 *toast!!
Thanks Laura!! Slow down on the coffee 🙂 great energy this am!
Happy Birthday Erin!
Did this WOD at work today…
A1: 15×8/17.5×8/20×8/22.5×8/25×5
A2: BW x 5 sets (5/5/4/4/4)
B: I had to give up my pull up bar so just did AMRAP pushups with 60sec rest between sets
15/8/7
Happy Birthday Erin. See all of you soon!
Happy Birthday Erin. Justin, Erin and I hope you have a great day!
Happy, happy, Erin !
Happy Bday Erin!
A1:(12.5/17.5/22.5/25)X8, 27.5X6
A2: 10X6, 15X5, 17.5X5, 20X4, 25X4
B: 32/7, 9/5, 6/2 = 47/14
A1)40(8),45(8),50(8),55(7),50(7)
A2) 0,10(6),15(6)15(5)10(6)
B) 30/10,14/4,8/2
My WOD for today – a walk in Bragg Creek and I had ice cream in honor of your b-day Erin! 🙂
Hope the day was very lovely for you.
Happy Birthday strong girl Erin, hope you had a great day!
A1: 15×8/17.5×8/20×8/22.5×8/25×8
A2: BWX6/5lbsx6/7.5lbsx5/7.5lbsx4/10lbsx4
B: 25(miracle!)/5, 5/4, 4/1!
That was good (almost as good as Yaz’s wod:)! Thank you Chantal and Mark for the great coaching!
Thank you all so kindly for the birthday wishes. I gave myself the birthday treat of a day off and enjoyed the day with friends and family! Yaz…I’m thinking everyday should be my birthday then!
A1: 12.5×6/15×6/15×7/17.5×5/20×4
A2: 6@2skinny pink/4@1skinny purple/4/4/4(1skinny pink band)
B: 27/8, 10/6, 7/4 (push-ups from knees, 2 skinny pinks for pull-ups)
Ugh, those bands, one day I’ll get rid of them, one day…..
Tough but fun, thanks Brett!
A1 25(8) 30(8) 35(8) 40(6) 40(5)
A2 4 sets with 15# 6 reps 1 set with 20# 5 reps
B: Kinda lost count… Started with 31/11 ended with 6/4
C. Randy 75 power snatch for time @ 75# 6:38
A1. 12.5×8/15×8/17.5×8/20×6/22.5×4
A2. 6 (blue band)/6 (2 reds)/4/5/5 (1 skinny purple & 1 red)
B. 22/8, 10/4, 5/3 (push-ups from knees and blue band)
This was a tough one! Thanks Brett!
hmmm… ever one is wishing you a Happy birthday Erin. But just to be unique i will wish you a memorable Birthday Erin.
A1 40(8) 45(8) 50(5) 50(4.5 got the weight up and lost it backwards) 50(4)
A2 BW(6) 5(6) 7.5(4) 7.5(4) 7.5(4)
B. 64 total
A1) 8 (15)/ 8 (17.5)/7 (20)/ 6(20)/6(20)
A2) Green band for all.. 7/6/6/5/5
B) 29/9, 13/6, 10/5 (pushups from knee and green band)
Happy Birthday Erin!
Thanks Brett!
A1) 20×8/25×8/30×8/35×8/40×3 (left shoulder decided to not work)
A2) 10×6/15×6/20×5/25×4
B) 23/7
12/4
10/4
Total 55/15 (not happy with the pull-ups here)
Later on did 5 rounds of 30 DU’s 20 KB Swings (1pd.) 10 Burpees 8:17 as rx’d.
Thanks Laura, Brett, Chantal and Mark.
Randy in 7:48 (1 min slower than last time i did this one)
Part B 32/3, 6/3, 5/2
Hey Erin…hope you had a fantastic birthday!!!
Part B total 77
For A1 I used two skinny pink arms.
A1: 8(12.5) 8(15) 7 (17.5) 6 (17.5) 5 (17.5)
A2: 6 green band, 6 blue and red, 5 blue, 4 blue, 3 (kinda) blue
B: 20 (5) 20 (4) 13 (3) used blue and red band and pushups were from knees
Happy birthday Erin! Thanks very much wodfather!
A1: 30,35,40,45,55×5
A2: bw,bw,20,30,30×5
B: 50/12,18/10,13/6 = 109 total
Thanks Brett!
a1: worked up to 155# standing shoulder press 8/8/8/6/6
a2: 5×20, 5×20, 5×22.5, 4×22.5, 5×22.5
b: 26/5. 13/5, 12/5
went back to the sitting DB shoulder press and did 6 @55# each