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Lifting Ourselves and One Another

Monday, March 24, 2014

Mar.24.14

3 Sets of:

3 Rounds for time(s):

10 Burpees Over the Bar

10 Push Jerk – 135#/95#

10 Front Squat – 135#/95#

Rest 4:00/2:00

 

Coach’s notes:  Post time to complete each set to comments.

Hey CFC Crew, we have some exciting news and we need to get together and celebrate. Aly, is heading back to school!!! Don’t worry she is still going to coach, but coach Mike will be taking her place as our new Facility Manager, as of April 1st. We figured a great time to celebrate would be after 14.5 so, bring some food to share and beverages of your choice to CFC on Saturday, March 29th at 7:00pm. See you all there.

Comments: 19

14.4 for me today. Thank you for cheering from the sidelines while gasping in the middle of the WOD 10am ers! And thank you Brett for cheering me on as well.

163- I am beyond tickled, I’m ecstatic. I had it in my mind that making it to the bar and popping one or two cleans would finish me out. Got 13!
Amazing energy at CFC, it’s got to be a contributing factor:)


Re-did 14.4
Changed up pacing on toes-to-bar and it translated to having more gas for the power cleans.
Tie-Break time was 12:18 (12:46 on Saturday).

182

Another couple of muscle-ups that were no-repped because of non-locked out arms at the start of the movement – but at least I got a couple good ones and I couldn’t be more thrilled! As always, I appreciate the standards to which CFC holds its athletes accountable.
Thank you to my own private cheering section of CFC coaches – that was so cool.


7:24/7:37/8:39
PJ and FS @ 47#
This was another one that didn’t look too bad on paper. I should know by now that whenever I think that I should know it’s going to be 10 times worse. I would have rather done 14.4 over.
I thought I would have to scale at some point, but I stuck it out.

Thanks, Mike, Aly and Brett.

Well done on 14.4 Don! You did amazing!


7:07/9:53/10:29
Gross.

Thanks Laura and Jason.


75#
Scaled the rounds on the fly
3 rounds in 10:00 – rest 4:00
2 rounds in 8:57 – rest 2:00
2 rounds in 8:00

When my hips stopped working I used more arms. When my arms stopped working I scaled.


52lbs
7:32/9:37/9:13
I felt very defeated after the first set. Fortunately the rest was long enough to build up some anger in order to do it again and again.
Thanks Erin/Jason.


Re-did 14.4 189 with a tiebreak of 10:09. Thank you so much to everyone for cheering today. It felt much better! Now on to 14.5.


Ouch
3 rounds in around 10 mins at 135
Rest 4 min
1 Round at 135, shoulder started to go so I did a walk of shame…scaled to 95 for another round..
Rest 2ish
1 round at 95 push jerk was rubbish, did about 6 burpees shoulder was even hurting here… Swore a bit and shut it down…

On a plus side the front squats felt great today, focused on low catch squat cleaning the first rep or each set.

Thanks Erin and Jason.


First set I did 3 rounds of 10 with 45lbs. Then the next two sets I did 2 rounds of 10. Total working time was 23:53.

Thanks Jason!


29:25/115#/2rds per set
Thanks? Jason.


Scaled to 95lbs and still rocked me:
6:46
7:12
9:13
Thanks Erin, Jay.


Thanks Jason and Erin
long wod today
75# 3 rounds / 4min rest /3 rounds 2 min rest / 2 rounds – 29:30 total time
thanks for the advice on push jerks


31:27 total time. Round 1 at 53#, rounds 2 and 3 at 42#. With scaling weight, I really liked this wod! Thanks Erin and Jason.


First set: Completed 3 rounds in about 7:30.
Second set: Completed 3 rounds in about 11:30.
Third set: Only had 10 minutes for this round and completed 2 full rounds plus the burpees plus 3 jerks.
WOW!! This was tough but I’m glad I gave it a shot.
Thanks Erin and Jason.


12:20 @ 95lbs, felt completely exhausted already so lost some weight.
15:15 @ 75lbs
Completed 10 BOB + 5 PJ in 1:25 before running into the 35 minute cap.

Thanks Erin and Jason.


Scaled the weight and reps
42# with 9/8/7 rounds per set
Set1: 5:52
Set2: 6:17
Set3: 6:59


Scaled the wait 45lb
Total time 29:42


Pushed myself a bit too hard lately. Finished the first 3 sets at 95# then stopped.


1:16/1:41/2:41
Thanks Gord!…lol..


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