Monday, May 31, 2010
A. OHS – 3 reps x 5 sets @ 2211, rest 2:00
B1. GHD Raise – 15 reps x 3 sets, rest 90 seconds
B2. Toes to Bar – 15 reps x 3 sets, rest 90 seconds
C. 1-10 KB Swing Ladder
Coach’s notes: Post loads for OHS and time for KB swing ladder to comments. Guys use 2.0 pood, gals 1.5 pood. Congrats to DJ and all the other Crossfitters in Calgary who qualified for the 2010 CF Games! You’re all an inspiration!
Job well done by all our competitors this weekend. The event was so well organized and so much work was put in. Thanks to everyone who came out to support. We have a great community and the spirit shows. Thanks Natural High, OPT, and Kris for all your hard work. Now off to LA to clean up!!
Congratulations to all of the CFC and OPT competitors!!! It was so inspirational to watch you put yourselves out there and giving everything you had! You are amazing athletes and your hard work and dedication definitely showed over the weekend!
Job well done by the organizers for putting on an incredible event!
To Michael, DJ, Lauren, Shelly, team CFC and team OPT: Go show them how it’s done!!!!
Congratulations to all our CFC and OPT athletes who competed this weekend! Your energy enthusiasm and drive was incredible! Brett, Chelsea, David you were fantastic! Team CFC!! Wow – you were all so amazing to watch! Team Opt too! Go get ’em in Cali!!
Kris, James and to all the volunteers and organizers of this event – thank you for all your time and work to making what I thought, was a fantastic weekend, so successful!
It is a priviledge to be part of such a wonderful community.
What an amazing weekend!!! Congrats to all competitors from CFC/OPT. You have inspired so many with your willingness to put yourselves out there and put it all on the line for every event. You can be so proud of INCREDIBLE performances on WODs that took athletes to a level of discomfort some had never experienced before (can you say WB/Pull ups???). Also, such INSPIRING demonstrations of determination, vulnerability, and tenacity…Enjoy some well deserved rest!!!
Congratulations Team CFC and Team OPT, Lauren, Shelly, Michael, and DJ!!!!! YAH!!! LA bound!!!!
OHS – 45/45/47.5/50/52…could go higher next time. KB Swings @ 1.25 – didn’t get a time on these except I did them. Great Job done by our terrific CFC & OPT athletes…kick some serious butt in July 🙂
OHS- 65, 70, 75 (failed),75,80
KB-scaled to 1.5
Total time: 46:48
Congrats to CFC team and OPT !
What a fantastic, exciting, inspiring weekend! Huge congratulations to DJ, Michael, Shelley, Lauren, team CFC (almost peed my pants it was so exciting to watch wod #3!!), and OPT…..So inspiring to watch everyone who competed….hope I have that drive and mental toughness someday!!
What everybody else has already said….except the WOD times – didn’t do a WOD.
Congrats to all athletes / organizers/ volunteers – great job!
A. 65,75,80,85,95 felt good, maybe should have started higher weight – this was good for my confidence on this move
B1. all unbroken – tried one set with purple band only got about 5 or 6 – repeated – last set felt best surprisingly
B2. Set 1 & 2 unbroken, Set 3 10/5
C. 1.5 pood as rx’d – not sure of time because I forgot to check when I started!
Thanks Brett! liked this wod!!!
A. 85, 95, 100, 105, 110 for 3’s with more to give
B1. 15, 9, 15 (note to self- first 2 sets were a struggle- then set GHD with three holes showing- much better)
B2. all unbroken
C. used 2 pood for first time, swung to just above eye height
words can’t describe this past weekend… thank you everyone.
and DJ putting his hood up and crushing this last set gave me shivers. that’s 220#!
Just wanted to give a MASSIVE THANK YOU to EVERYONE that came out and cheered us on this weekend. I was/am so proud to be representing CrossFit Calgary. Hearing your screams of encouragement made SUCH a difference in that last WOD. You have NO idea!
(Audra…..I’m glad you didn’t pee your pants….I might not have been so proud to be representing you then ;o)
Also, THANK YOU THANK YOU THANK YOU to Brett for helping us prepare for this past weekend…..and for pushing me to lift heavier on Saturday. Your belief in my abilities when I was unsure of myself is what pushed me to get the lifts.
A HUGE THANK YOU to all the judges, volunteers, Kris, James, Andrew and everyone else that helped make this weekend such an amazing experience!!!!!
As I said, I truly am SO PROUD to be a representing such an amazing community!!!!!
Congratulation to team CFC for winning the Canadian Regionals. You guys were fantastic this weekend.
Thanks to all the organizers and volunteers for making the weekend a huge success.
A big thank you to all the members who made the drive this weeknd to cheer on all the local competitors. Audra- you already have the drive and mental toughness. We all have seen it numerous times.
Sorry again T-Law for trying to take you out on the turn. HAHA
A. Did Back Squat instead but at the same tempo as OHS. 95/105/110/115/120
B. T2B 90% of the time. The rest were toes close to bar.
C. Used 1.25pood. Time: 4:20
Thanks Chantal for the great coaching!!
First of all, congratulations to Team CFC. Whether you qualified or not, you should be proud of yourselves! You definitely made us proud!
A. 135/145×2/150/155/165
B1. All unbroken with 4 holes showing.
B2. First set; 10/5, second set; 8/4/3, third set; 7/4/4.
C. 4:32 as RX’d.
A – 80/85/90/95/100X2
B1 – 15 B. Ex. w/25 lbs./15 GHD/15 GHD – all unbroken
B2 – 15/15/15 – all unbroken
C – 1.5 pood – 7:21
Couldn’t do a single GHD in round 1. Switched machines but with same settings and had no problems.
A. 55/65/70/75/80
B1. weighted back extension using 20lbs. 10+5/15/15. I started the first set with the opposite tempo and my back felt sore after 10. Thanks for correcting my tempo Michelle!
B2. 15/15/15 all unbroken
C. 1.25 pood
32 yom/178lbs
A. 155×3/185×3/185×3/185×3/185×2 (Alvaro made me laugh on 3 rep and messed me up!!)
B1. Unbroken
B2. Unbroken
C. Not sure of exact time (close to 3mins or so)
Fun class tonight watching Corey not go low enough on any reps and Alvaro using the women’s weight 🙂
A – worked up to 95
B1 Broke last set in 10 + 5
B2 Broke all in about sets of 5 after my shoulders warmed up enough
C – 7:00
A. 95/125/145/155(f)/155
Contrary to what Steve said, only the last set wasn’t really low enough! 🙂
B1. Unbroken
B2. 12 unbroken, then 10, then 8 in the 3 rounds
C. 3:44 I didn’t struggle with any of the sets, so I probably took too much rest.
Congrats to everyone who competed! Wish I could have been there!
Love the photo, DJ! Looks like the grim reaper executing a beautiful squat.
A: 65/75/85/90/95X1- that one felt heavy!
B1: All very broken – couldn’t seem to get comfortable with my foot hold
B2: Very broken- must practice more..
C: 2:49 as rx’d
Great wod and class, thanks Michelle!
Oh dear, I can’t remember if I used 1.25 thinking it was rx’d or 1.5…I think I need to go to bed early tonight.
A: 45/60/65/70/75 (had more in me)
B1: First set slightly broken; had wrong setting on GHD and had to fidget here and there to get comfortable. Rest all unbroken.
B2: all sets 10+5. Just couldn’t hang on for all 15. Need to figure out how to kip these so that I don’t have to stay on the bar for as long!!!
C: scaled to 1.25 pood; 5:38 (in retrospect rested too long between the later sets; wanted to make sure that I didn’t need to repeat any sets. just wasn’t confident enough in my abilities)
Thanks Michelle for a great class!
A: 75/95/105/115/125
B1: several ghd to back extension with 35 pounds
B2: set of 7-3 reps
C: as rx’d 5:53
Neil – teamed with the one and only Alvaro, last time this was good news on the bench press as I PR’d by 20# so what happened today?
A 75#/95#/105#/115#/125# PB by 20#’s again, there’s just something about that Vasquez kid… that makes me want to try and kick his ass…. works every time….
B1 did the GHD’s without weight straight through except Rd3 which was broken at 11
B2 did 8 and 7 except for last round which ended up 8/3/2/2 – grip shot…
C used 2 pood and got through round 8 and then had to go and pick up the pizza for dinner, not sure of the time but I do know I didn’t fall for the siren call of the 1.5 pood… AV….
Michelle always great to have you coach!
Congratulations to the CFC team! You definitely earned some bragging rights across Canada – I wish I had been there to see what I heard was a very exciting final event. What I did see on Sunday afternoon was amazing athletes pushing themselves to mental and physical exhaustion. Totally inspiring. Congratulations DJ! Chelsea, David and Brett…from the little I saw you put in some amazing performances and came within striking distance of qualifying. More importantly, what I saw was all CF Calgary athletes carry themselves with grace and composure that was evident throughout the stadium. Class acts all around and it made me be proud to now be affiliated with CF Calgary. Well done!
A. 65/75/85/95/105
B1 & 2- 3 sets unbroken
C – 4:30 as Rx’d. KB felt very heavy by 8, 9 10 rounds of the ladder.
And thanks to Michelle for teaching me how to kip on toes to bar! Yay!
Congratulations to everyone that participated this past weekend. Sorry we weren’t there to cheer you on but we kept tabs all weekend and are so very proud of you all!!
Judy – loved this WOD but totally screwed it up.
A1 – did 5 reps for 3 rds..thought my weight was a little light 23/27/33
B1 – not able to GHD so do back extensions weighted – 20lb/25lb/30lb. Did all 3 rds of B1 then did B2. Will practice GHD tonight – scared that I might smack my face on the bottom bar. They need to have some GHD helmets.
B2 getting better and better at these
C – 7:22 – 1.25 pood
Thanks Michelle for bringing your enthusiastic spirit to class. It is always a pleasure having you coach.
To reiterate what has been said by the other CFC team members; Rebecca and I are very honored to be part of the great community of Crossfit Calgary and will always remember this past weekend as one of the most positive experiences of our lives.
Thanks to everyone for coming out to cheer us on, I know the weather didn’t exactly make you want to leave your house. Huge thanks to all of the organizers & volunteers – there was much effort put into this event and it showed big time.
Finally, big contrats to all who competed this weekend – the caliber of athletes in attendance was unreal!
Good work Neal!!!