Monday, May 11, 2009
3 rounds for time(s):
Run 400 m
15 Knees to Elbows
Run 200 m
20 Power Cleans
3:00 Rest
Coach’s notes: Guys use 135 lbs and gals 95 lbs for the power clean. Post time to complete to comments.
CrossFit Preschoolers (2 1/2 to 5 years old) at CrossFit Calgary HQ’s-Mondays at 1300. $40/month membership or $12/class. Bring your child, a healthy snack and be prepared to DANCE RUN JUMP SQUAT LAUGH THROW PULL PUSH PRESS LIFT SKIP PLAY SING!!
Pictures from Saturday’s qualifier are now up. Click here to view. Please allow a couple of minutes for the album to load as there are over a thousand pictures to view. You can save the album by clicking on the “save these photos” button located on the upper right hand corner of the Kodak slideshow page. You only need to sign up for a Kodak account which is free and then you can save the album to your account to view again later.
OK, time to start tracking.
Scaled weight to 52# but should have been heavier. Added 2.5 for last round
1 – 6:50
2 – 7:30
3 – 7:51
Total – 22:11
34:45…scaled to 65#
26:45, knees to triceps and 95lbs, nice one!
Nice day to do this workout. Scaled to 71 lbs (weight good but could go higher next time), Knees were only to elbows about half the time. I need to PRACTICE those – I am TERRIBLE, they took a verrry lonnngg time. 7:12/7:29/8:14
I NEED SOME HELP!!!
With hubby being out of town for a few days and then on call, I am not sure if I can make it to CFC HQ at all this week. Since I don’t want to take the whole week off, I am doing some workouts at home. Unfortunately all I have available is the floor, a jump rope, and myself; no bar, no weights. I have done quite a few of the no-equipment WOD’s posted on this site, but need some more ideas as I get bored too quickly if I have to do repeats. Tonight I am doing the “20 min. as many rounds as possible of 5 clapping push-ups, 10 sit-ups, and 15 squats”. After that I still have the following lined up “10 rounds of 1min. DU’s, 1min. rest”. Anyone have suggestions for what else I could do in case I can’t make it in? Sure would appreciate any ideas! Thanks in advance and have fun!
Check out Eva’s blog for no equipment workouts: http://skievat.blogspot.com/
5:42/5:56/5:45
23:23 as rx’d including the rest
Check out Eva’s blog for no equipment workouts: skievat dot blogspot dot com
5:42/5:56/5:45
23:23 as rx’d including the rest
Katrin,
contact me optimumtraining@shaw.ca
i would be more than happy to give you some ideas for this week
James
8:27/8:29/9:04
Finally made it to Rx’d clean weight – but it wasn’t pretty after rep 15!!
5:30, 6, 5:56
23:24 total time.
runs just killed me, so slow on those.
almost had you cory haha
25:16 a.k.a. 6:32/ 6:09/ 6:25
Rx’d
As for workouts check this link, basically every CF workout including a nice bodyweight only section to start off. (mind the “dot” 🙂
board.crossfit “dot” com/attachment.php?attachmentid=2743&d=1224811276
5:09, 5:52, 6:35. Tanked last round running, pretty obvious I need some work there. Total of 23:36 with rest, done as Rx’d
Doug – 4:33/5:27/5:48 as Rx’d
Don – 4:55/5:29/6:39 as Rx’d
Thanks Cory and Francis; I will definitely check out your website recommendations.
Posting for my friend Jason: Did “As many rounds in 20 minutes: 5 clapping push-ups, 10 Sit-ups, 15 Squats) at home without the push from the class, which makes the whole thing much tougher. Finished 18 rounds + 5 clapping push-ups + 2 sit-ups. All clapping push-ups off knees. Squats were the weakest part and ate a lot of the time.
scaled cleans to 75# and knees were closer to elbows than nipples
23:14
Rowed instead of running. Used 55lbs for cleans
7:26/7:02/7:28
100 lbs.
6:03/7:20/7:06
Used 40lbs for power cleans as it was my first time doing them.
Straight leg lifts rather than knees to elbows.
Times were a bit off as the gym was pack and equipment hard to get to, but < 30mins in total.
Neil 115 lbs 25:15
Judy started with 64 lbs first rd ..had to drop to 50 lbs ughh..finished workout but was not very happy..frustrated..next time
Judy typo… drop to 54 lbs
Scaled to 95#, probably should try 120ish next time.
Split times were 6:12, 17:48, 27:20. So if my math’s right, that’s 21:20 total, and 8:36/6:32 for the 2nd/3rd rounds. Lost time on the 2nd round when I started sliding off the bar during K2Es.
Made a mistake on Don’s time
Doug – 4:33/5:27/5:48 total (inc. rest) = 21:38 as Rx’d
Don – 4:55/5:29/6:06 total (inc. rest) = 22:20 as Rx’d
Scaled to 95 lbs for total time of 28:12. Splits were 6:39, 7:43, 8:27. Great workout.
20:39 Scaled to 61#. Need to increase weight but not until I
can clean it a bit better. Need to be more patient, lifting too early.
5:20 / 5:45/ 6:12, two minute and 30 second rests