Monday, October 25, 2010
A. Power Snatch – 3 reps x 6 sets, rest 2:00
B. 500 m Row
Coach’s notes: Keep load @ 70-80% of your 1 RM snatch for A. Post time for 500 m row to comments.
Important Reminder – CFC4 is rapidly approaching! Let’s get everyone involved. Prizes will be awarded for best costume and best spirit for male, female adults and kids, and not for performance. So, come out and have fun! Items for the silent auction to be released soon. Stay tuned; they are good!
Hey guys,
I definitely left my necklace with my ring on it sitting by the laptop.
Hope somebody picked it up or it’s still there? Can somebody check in the morning and let me know, so I don’t worry all day!
Thanks!
Taryn I put your ring/necklace in an envelope in the office for safe keeping.
Thank you SO MUCH Ali! Whew!
Hey guys, you can still vote on DJ’s costume for CFC 4. The choices are a princess, ballerina, Gilligan from Gilligan’s Island or a Teenage Mutant Ninja Turtle. Post your vote to comments or let me know in person by tomorrow. Thanks.
A: 44,65,70,80,85,90.
B: 1:43:9
Thx. Ali, great class.
A: 42, 52, 62, 67, 67, 67
B: 1:55.2, think I went too hard at the beginning, legs were done halfway.
Thanks Ali.
I vote Princess for DJ.
A: 95, 100, 105, 115, 125, 135
B: 1:47
Thanks Ali & everybody in the 9:30 class!
Rebecca:
A)65,75,80,85,90,90
B) 1:45
Nice work 930 class!!!!
42/52/62/62/72 stopped at this weight and for what ever reason lost confidence doing a second set at 72 so I packed it in.
Row- 1:45, last time was 1:43 darn.
Great class today Ali, thanks! Good job everybody!!
(Did power cleans cause can’t lift that specific movement overhead) 115, 132, 143, 154, 176, 181
Row: 1:42
RE DJ’s costume:
He’s always a princess. I vote for Gilligan.
A: 75 lbsX3 rnds 1-5, 80 lbs rnd 6 (based on 105 lb 1 RM)
B: 1:39.5 (5 s off PR but good for start of rowing season – music helped – Desolation Row by My Chemical Romance)
85/90/90/90/90/65.. Took it down to work on technique.
Row: 1:45.6′.
Great job 5pmer’s, it was a tight fit again!
33/42/52/57/57/57 – feet still too wide.
1:58 row. Thanks Chantal and 5:00 pm’ers.
My vote is for DJ, the princesss ballerina! CFC 4 will be lots of FUN. Hope to see many folk participate….
A: Worked up to 105# then backed off to work on my technique. Thanks Chantal!
B: 1:35.6
Neil – worked to 85 lbs
Row 1:40
Judy – practiced
Row 2:04
Great to see you Brett..thanks
A. 75,85,95,105,115,115
B. 1:33
Starting to feel comfortable with the Snatch.
A. Worked on my pull @ 95#
B. 1:28.9 PR by nearly 1 second
Great 7pm class Brett.
A. practiced form
B. 1:57.0
A. Worked on my pull @ 95#
B. 1.40.2 PR by 4 seconds. Went back in time and saw a few 1.44
I was doing 1:30/1.35 until I got to the last 100 m., at that point the screen went to 1:52 and I went into survival mode. I am thinking it would be so easy to just give up, swear at the row and everything and everybody around it and just walk away!
A. 85lbs x 6 sets
B. 1:40.9 pr tonight! (previous 1:46.1)
Thanks 5 o’clockers and Chantal
Jeff you are hilarious!!
A) 82 x 5 sets. Wasn’t too pretty today, have to keep working on form.
B) 1:38.8 PR by 1 second, it still amazes me how much I hurt after these. Congrats on the huge PR tonight Kim!! Thanks Brett.
A. Kept the weight at 75 lbs for all sets to work on technique. Thanks for the tips Brett.
B. 1:37.1 New PR! (last time was 1:48.8). Thanks for the push the last 100m Brett!!
A. stayed around 52 to 55 and worked on technique.
B. 2:02 a PR for me as well (last time 2:30).
Thanks Brett for the coaching.