Monday, March 14, 2011
A. 3 rounds for time(s):
15 DB Hang Squat Cleans – 40#/25#/hand
25 Box Jumps – 20″/14″
35 Back Extensions
Rest 2:00
B. As many sets in 5 minutes:
25 Unbroken Double Unders
Coach’s notes: Post times for A and total working time and number of sets for B to comments.
Hey everyone, I just want to remind those who are interested to register for the Open and join the CFC team. Register as an individual first and then you can click on the “Join the Team” link. All of the fun starts this week. Let’s represent CFC well.
A. 2:43/2:43/3:06 Total working time = 8:32 as rx’d
B. Legs were not fresh for this…no completed sets – 71 some single, some sets of 7 or so DU’s
Thanks, Ali.
A. 2:00/1:55/1:58 *used an 18″ box as the only other option was an 11″ one @ Mount Royal
B. 8 sets
Tweaked my back/neck again 🙁 argggggggggggggggg
Still liked the WOD though 🙂
A – 2:46/3:16/3:53/total=9:55 scaled 30# cleans. Really focused on being quick off the floor on the box jumps.
B – 0 sets, though I had a few sets in the mid-teens and one at 20. These are slowly coming along.
Thanks Chantal!
A: 3:02/5:11/3:47
B: 8 sets
A: 30 lbs – 3:47/5:01/4:44 – box jumps were slow after squat cleans
B: 24/10/25/24/5/8/5….. so one round of 25
A. 2:24/3:45/4:15 10lb DB’s
B. 5 min. of DU practice
Thanks Chantal!
A:2:22/2:59/3:27- dear god that was hard.
B: a few sets that were NOT 25 and 2 special ones that were…
I feel shaky. Holy cow, every person in the 6 o clock did great and appeared to be moving in fast motion. Thanks Chantal!! @Ali, you are a machine!
Neil
A: as rx’d – approx working time 12:30
B: practiced DU for 5 mins
Judy
A: 10 lbs(increase next time) & 20″ box – 7:40. Did only 15 box jumps 1st rd then did 25 remaining two rds. Didn’t use 13″ box as I continually trip on them..not sure why??
B: most per rd was 21…lots of practice.
A. 2:21/ 2:36/ 3:13
B. 8 rounds
great job everyone in the 5 pm class
Thanks Chantal
A. As rx’d 2:32/3:18/3:28
B. 7 rnds
Thanks Chantal!! Great job 6pmers!!
A. as rx’d -15:50 total working, did this at the y, averaged just over 5 mins for each set. body felt like lead this morning.
B. a work in progress….still trying to to throw in some doubles after a few single jumps. good practice though.
A. 2.36/3.54/4.45
B. 22/2/4/3/2/5/4/3/2/3/3/2/1/4/3/2/1……up to 107
A. 10:36 working time, 40# felt heavy
B. 2 rounds unbroken, everything else in 10’s and 15’s
Did Saturdays WOD with Alvaro and Jason
AMRAP in 15 min
15 KB swings 1.5
15 burpees
15 SDLHP 1.5
4 rounds plus 10 swings
Thanks Chantal
Agreed Katie, that was tough…
A: 3:18/4:06/4:46
B: 5 sets
A. 1:39/1:56 (cleans slower on this one)/1:44 as rx’d mostly unbroken ….LOVE this wod!
B. 9 rounds + 19
Thanks Chantal! Great energy in the gym tonight! Nice work everyone!
Fun wod!!! So seldom I get to do an evening class!! Great atmosphere!!!
A. 1:41, 1:46, 2:06 (had to adjust back ext.) *3rd round box jumps slower but all 3 rounds UB
B. 7 rounds plus 2 potty breaks 🙂 *that whole kid thing*
Ali, great times above!!! Hope you’re ok – maybe it was your speediness!
Great class Chantal! Thank you!!
P.S. Alvaro: love your picture on games site 🙂
Take care Ali! 🙁
A: 3:13/3:29/3:40
B: I am SURE I HAD ONE double under!
Thanks Chantal and everyone in the 5:00 class.
Thanks Michelle for reminding all of us to be little miss sunshines…. 🙂
A: 2:20/2:38/3:12 = 8:10 (Scaled hang cleans to 20# DB)
B: 7 sets (too conservative;didn’t want to mess up any; push harder next time)
Thanks a lot Chantal and great job 8 pm class!!!
A: Completely forgot about the clock but I definitely got a lot of bang for my buck.
B: Strung together a couple sets in the teens so feeling pretty good about that.
Z: Saturday WOD with Mikey and the Hulkster.
-Three rounds plus 5 smoosh-on-the-floors-and-peel-off-agains (burpees)
Also, thanks to Chelsea for the support. Taking a class and cheering at the same time, a true multi-tasker!
A: 2:08/3:00/3:25=8:33
B: 8 rounds (missed on 4th and 7th attempt at 13 and 15)
Thanks Chantal!
A. 4:08/5:00/4:55
B. 6 rds. The first 1 1/2 min was very hard
then did Saturday’s wod with Mike and Jason
4 rds of 15 KB swings, 15 burpees and 15DB SDHP in 15 min
Thanks Krista 🙂 For me crossfit is all about having fun!
A. 2:34/3:00/4:00 = 9:34 total time
B. 7 rounds. A few rounds were broken.
Thanks for the tip on box jumps Chantal.
A. 2:06/2:20/3;06=7:32
as with all my cleans I need to work on the jump in the middle.
worked on B. pullups first
Thanks Brett for the help with the pullups and thanks Chantal.
A: used a 18″ box – 11:20 working time
B: subbed as many burpees as possible in 5 – 46
A. 3:01/3:19/3:07 (12.5lb cleans – could go heavier next time, rest as rx’d)
B. Worked on DUs…did about 70-something and was able to string about 3-4 together at a time tops (improvement over last attempt though!)
Thanks Chantal!
A; Switched Back Extensions for DU’s
3:27/3:06/3:10
B: Overhead Walking Lunges
15 x 3 sets – 50#DB
A: 2:26/3:17/3:39
B: Got to 16 unbroken max