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Lifting Ourselves and One Another

Monday, May 23, 2011

  1. Row 30s, rest 90s X 5 sets
  2. Sit-ups 30s, rest 60s X 5 sets
  3. Double Unders 30s, rest 30s X 5 sets
Coach s notes : Post total meters rowed for A, total sit-ups for B and total double unders for C to comments.
Compare to March 9, 2011

Comments: 18

171 / 167 / 169 / 168 / 167 = 842
20 / 15 / 15 / 15 / 15 = 80
40 / 39 / 30 / 30 / 37 = 176


A. 136/135/140/139/135 = 824
B. (Anchored) 24/23/21/21/21 = 110
C. 23/23/30/25/28 = 129


Phew! This one made me ill….in a good way??
A. 121/126/131/132/137 = 647
B. 20/20/20/20/20 = 100
C. 16/20/20/20/18 = 74


A. 148/141/147/151/147 = 734
B. 22/21/21/20/21 = 105
c. 53/50/50/44/50 *all UB except 4th = 247
FUN!!! thanks Gord!!! love the group warmup!!


A: 123/134/129/128/128=642
B: 27/27/24/23/22=123 (unanchored)
C: 51/48/38/48/49=234
Thanks Gord! Fun class this am


A: 165/167/173/176/174 (Damper 9) – 855
B: 22/24/22/20/20 – 108 (Anchored)
C: 15/15/12/18/19 – 79 (Yuk)

Thanks for both workouts Gord!


A. oops, 685.


Jasmin’s numbers for A. & B.
A. 127/135/130/129/128 = 649
B. 19/19/18/18/20 = 94

Adelle Best remembering
A. 127/128/124/126/124 = 629
B. 22/22/21/22/22 = 109
C. 50/36/36/47/45 = 214

I think I took the wrong sheet, sorry Jas. Thanks Gord, liked the warm-up all together and having a partner for the workout. What a great crowd at 9:30.


A. 175/175/174/171/168 = 863 (damper 6.5)
B. 22/22/21/20/19 =104 (anchored)
C. 33/39/34/22/22 = 150 (best DU i have ever strung together)


A. 143/146/142/140/136 = 707
B. 20/20/20/18/19= 97 (unanchored)
C. 60/54/52/53/55=274

Thanks Ali


A. 132/130/131/132/131=656
B. 26/26/26/23/22=123
C. 12/14/23/21/21=91
Thanks Ali!


A – 153/157/161/161/164 = 796 <- damper at 7
B – 21/20/20/20/20 = 101 <- anchored
C – 45/43/35/31/27 = 181

calf started cramping up in that last round of DUs; couldn’t keep it going.


A. 144/146/143/140/139 Total:712
B. 25/24/25/23/22 Total: 119
C. 15 (very broken. Just could not string them together for this rnd)/30/33/38/48 Total:168
Thanks Ali, great coaching!


Mistake in C. Total:164


A) 167/147/144/144/147 = 749
B) 22/21/20/19/21 = 103
C) Still don’t know how to do double unders but this was good practice and by the 5th round I think I got in about 7 or so.


Did 15 min as many rds of:
200 mts run
10 power cleans @ 135#
Total: 6 rds even

A. 828
B. 93
C. Somewhere around 150


Scaled: 115#. Time: 18:24 including rest time.


A: 160/152/149/150/148 = 759 (LT=782)
B: 26/25/21/20/21 = 113 unanchored (LT=123 anchored)
C: 11/22/24/21/21 = 99 (LT=110)


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