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Lifting Ourselves and One Another

Saturday, January 16, 2010

1.  10 Rounds for reps:

 30s Double Unders

30s Rest 

Rest 2:00 

2.  Tabata row for total calories


Coach’s notes:  Post total reps for double unders and total calories for row to comments.

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Comments: 10

Tabata Burpees

DUs:45/24/36/28/25/28/23/24/25/25 – can only improve from here …one spazzy move per round takes a lot of time..
calories for tabata row – 7.4/6.07/6.4/5.6/5.4/5.4/5.4/3.3(I thought we were done here so rowed only for 10 seconds) – aggravated abdominal muscle(flab) affected row (who knew we used our core for this exercise!)
Nice work in this morning’s class – everybody made the skipping look so easy! Thanks DJ for the coaching!

DU: 55/40/40/40/40/44/41/42/40/40/49
Tabata row cals: 7/6.2/5.6/5.8/5.5/5.5/5/3 ( the last round was Katie’s fault….haha….I thought we were done too)

DU: 41/35/37/34/36/35/33/29/28/32=340
Tabata row for cals: 6.8/6.4/5.8/5.4/5.2/5.5/5.1/4.7=44.9
Great class this morning. Everyone did a great job. Thanks Liz for the tips on deadlift.
Thanks DJ.

Double Unders:
50-35-29-36-39-34-29-40-31-26 = 349
Tabata Row for Cal (damper at 7): 4-3-3-3-3-4-2-4 = 26
Total: 375

DU: 57/41/38/38/35/31/40/32/40/35 = 387
Tabata row cals: 6/5/4/4/4/4/4/4= 35

Practiced split jerk in the morning for a bit, then did OPTs workout with Brit.
Got 4 rounds + wall balls + 16 DUs. Should have gotten 5, but failed twice on the last batch of DUs. Also at 26 on round 3 and 27 on round 4.

Barbell TT homework in the evening at U of C.
Back Squats x 8: 155# 5 sets.
Strict pullups 8, 8, 8, 7, 5
Bench press x 8: 95# 3 sets ran out of time.

DU were 20 in a row for first round then devolved to double-single combos for the rest.
So 16 DU = 16 big jumps and 16 small jumps.
DU: 25/16/15/21/16/13/20/16/14/18=174
Row: 7/7/5/5/5/5/4/6=44

Done the option B workout. 14 mins of rx’d

24/15/20/17/12/20/23/26/18/24 = 199
6/6/6/5/5/5/4/5 = 42
Total = 241

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