Monday, May 30, 2011
Canada West Regional’s Individual Workout # 4
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For time:
100 Pull-ups
100 Kettlebell swings (53lb / 35lb)
100 Double-unders
100 Overhead squats (95lb / 65lb)
100 Pull-ups
100 Kettlebell swings (53lb / 35lb)
100 Double-unders
100 Overhead squats (95lb / 65lb)
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Coach’s notes: Some are saying this was one of the toughest WOD’s they have done, so should be fun. Post time to complete to comments.
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Congrats to all our CFC athletes! To see results go here.
Chelsea, Rebecca, Audra, Kim, DJ, Taylor, David, Mike, Cory and Tahylor: CONGRATULATIONS for all the amazing performances this past weekend at Regionals!!! WOW!!! You can all be extremely proud of yourselves!!! I know that I am very proud of all of you and feel very fortunate to be a member of an affiliate with such incredible athletes!!!
WOW! Congratulations CFC athletes! You should all be so very proud!
I am very grateful to be a member of an organization with such incredible talent, skill, strength and determination in its athletes! The awe-inspiring motivation you provide to “regular wod-ers’ like myself, as we work toward our individual strength and fitness goals is incredible!
Thank you SO much!
Congrats to the very amazing CFC competitors. You are magical.
Thanks for the 8:00 a.m. Monday class, CFC – a lovely and much appreciated addition to the schedule! 35:18 with band pull ups, .7kb and 30 lb ohs. Alas, can’t jump AND count my double unders so, did what I hope equaled 10 sets of 10s -ish. THANKS LAURA.
CONGRATS to the CFC Team for the 3rd Place and Chelsea on her 4th place!
When your heart is in it, you are in it to win it.
I’m so proud of all of you.
I call “not it” on cleaning the blood off the pull-up bars, kettlebells and barbells after the day is through….
Congratualtions to a truly amazing team effort…you inspire us all. Chelsea you are one outstanding competitor and I am very proud to say that I know you. I know that next year Crossfit Calgary and Chelsea will finish in the top spots.
Congrats to Team CFC and all CFC athletes on an excellent job you did this weekend. Even though I was not there physically, I was following competition on Twitter and online (I love the internet 🙂 ).
Congrats to Team CFC! Wow – that’s huge.
Good job Chelsea….
Huge congrats to Team CFC and the individual competitors from CFC!!!
Cory, TLaw, Mike, Audra, Rebecca, and Kimmer…3rd place!!!! AWESOME!!!!Thanks for representing CFC so well…We are so proud!!! Your commitment to this community is appreciated and your dedication to your training is respected…Enjoy some well deserved rest!
Chels, DJ, Taylor, and David…WELL DONE!!! You are inspirational not only in your amazing abilities but in your dedication to and love of your sport!!!!
audra…thanks for keeping me in the loop all weekend…I’ll go easier on you in classes now…HA!
Oh my God! Who thought this would be a good idea after yesterdays WOD?
As rx’d 21:14. Tried to pace myself and kept close to my plan, but OHS’s were my bane 10 sets of 10 for 9:18.
Pullups-4:54, KBS-4:59, DU-2:01.
Congrats to all who competed. Your commitment and determination is inspiring.
Congratulations TEAM CFC you ROCK!!! and Chelsea, Taylor, David, DJ!!! You guys are all amazing!!! What a fantastic job you all did this weekend – you make us proud!!! I echo all of the above comments – I am truly fortunate to be a part of this community!! Thanks to you all for being such an inspiration!!!
Congrats to all CFC individuals athletes and Team CFC on your outstanding results.
Pull-ups as rx’d
Kettlers as rx’d
Double-Us as rx’d
OHS – 65#. Shoulder felt good through this, a couple weak moments but I eased off and still managed to rattle them off pretty quick.
32:49
Double Unders were probably 20 minutes of this 😉
Managed to do 3 unbroken twice!…..sigh….
PU’s as rx’d
KB’s as rx’d
DU’s as rx’d
OHS scaled to 75lbs
Forgot to look at the clock until after I died on the floor… Ended up somewhere between 34 and 36 mins. Great job 5pm’ers!
think i’ll skip this one today 🙂
I’m not even sure how to express what I just experienced on the weekend…..TLaw (my Giant), Cory, Rebecca, Mike, and Kimmer- thank you for a “once in a lifetime” experience that was truly incredible-i’d do it again in a heartbeat!
Brett- once again we were reminded of how amazing CFC and it’s coaches are….many complained about the “difficult wod standards” but because of how we are taught at CFC, it didn’t occur to us to do it any other way….
And thank you to everyone who supported us ……CFC is filled with some pretty unbelievable people and I’m so privileged to be a part of it!
**Michelle- I DO NOT believe you 🙂
Congrats to all that participated this past weekend; it always amazes me how proud you all make me feel! Thanks!
Neil – 56:00 blue band assisted PU’s, one at a time DU’s..ugh! 75 lbs OHS
Judy – 40:33 blue band PU’s, 0.7 KB, 22 lb OHS
Thanks Brett!
Amazing job this weekend crew! So proud to be part of such an amazing community.
OHS scaled to 42#, the rest a Rx’d
38:08
OHS were the time killer
Pullups in sets of 10-5
KB swings sets of 10
Dble Unders sets of 25
Thanks Brett!
As rx’d 34.42
Great work CFC team and individuals at the weekend. I would have loved to have watched it.
PU: As Rx’d – about 11 min – started big and quickly settled in to sets of 3-4
KB: As Rx’d – about 8 min – sets of 11-10-9
DU: As Rx’d – about 12 min – best sets were 20 and 15
OHS: 75 lbs – at least 30 min – sets of 7-5
Had to relinquish the clock to the next class. Took over an hour. Got to the point where I just wanted to be sure of getting 5 reps on the OHS before I lifted the bar off the floor.
If this comes around again try scaling everything except DU.
I can truly say this was one of the most difficult WOD’s I have ever done. My shoulders were doing their utmost to dislocate during the last 30 OHS!! I want to say a big thank you to everyone from the CFC community, you don’t know how much your support has meant to me. I also want to say a big congrats to the team. All of you were amazing this weekend and you laid it all out on the line. DJ, TMar and Dave you guys did great. I have to say the biggest thank you to Brett who made all of this possible. We all truly appreciate everything that you do, even when we are cursing your name in the middle of a WOD.
Same as above guys. I was glued to my computer screen waiting for the incredibly BC BIASED reporting but we did see the odd glimpse of our Calgarians in there every now and then on the vids. Truly inspiring.
Thanks again!
As rx’d 46:03
39:49
Scaled OHS to 42# (really wanted to use 52#, but thank goodness I decided against it. The number 100 scared me; good thing!). Rest as rx’d
Well, turns out that yesterday’s OHS weren’t a fluke. I did pull-ups, KBS and OHS today without any glimpse of discomfort in my back. What an amazing thing!!! I am still not holding my breath, but this is freaking awesome!!!!! 🙂
Thanks Brett!
Congratulations Team CFC and all of the individual athletes that went to Vancouver this past weekend!!! You guys are truly amazing, your efforts and determination inspire all of us!! WAY TO GO!!
Today’s wod was incredibly hard on its own, I can’t imagine doing a whole bunch of other tough wods before tackling this one!
It took me 45 something…pull ups took I think half of the time…I had to stop at 97 reps for my pull ups because my left hand was ripped up quite a bit and I couldn’t hold on to the bar. The rest was as rx’d. TOUGH! Thanks so much Brett for the encouragement, it helped me finish! Great work 8pmers!
First off, super proud coach today, nice work again CFCer’s. Secondly, I wanted to speak to the WOD today and the “method behind the madness” regarding the programming and putting back to back WOD’s with OHS. Yesterday’s WOD had 45 reps of 95# OHS, but done by an elite Crossfitter, this WOD is relatively short and the demand of the OHS not overly significant. If the WOD was scaled appropriately this is a WOD that should take 5 mins or less. Having said this, it is also a WOD that many people can reach and perform as prescribed, which means that the WOD may have taken much longer, all good. I did the WOD yesterday. Today, I decided to post the Individual WOD # 4 from Regionals, which had another 100 OHS at 95#. This is crazy, right? Imagine of you were at Regionals and in the morning before this workout you had to do 21, 15, 9 rep rounds of 315/205# deadlift and 30″ box jumps Again a fairly short couplet WOD, however I’m betting that the deadlift from this one would have had a much more detrimental effect on your ability to complete today’s WOD, especially those 100 KB swings and then the 100 OHS when you back was no longer able to keep you upright, let alone maintain lumbar stability under weight. Which brings me to my last point, the time that we were able to complete today’s WOD in is an entirely separate comparison to the WOD that these competators completed as this was their 4th WOD in 2 days, and they had 2 more to complete the next day. Something things to think about.
18:40 as rx’d
Amazing job CFC competitors!! You made us proud and your determination is very inspiring. I looked at this WOD and almost didn’t come but I wanted I guess to see if I could do it.
As rx’d – I forgot to look but I think around 30 min as Brett was incouraging me to finish under 30. Thanks for the counting OHS and the push Brett!! It helped me finish.
First time getting 100 DU. I have this feeling that I might not have missed a few Pull ups. I lost count in the middle. Very TOUGH WOD.
Did one round of 50 and then a round of 20. It took me 35:25. Scaled PU (band assisted) and OHS @ 32#. This was so difficult!! Thanks Brett.
Congratulations all CFCers who competed. You are all so inspirational!!
4?:??
PU’s, 50 – 13:25
12 more w one blue band
remainder w two blues
KBS and Du as Rx’d
OHS not done at all.