Saturday, July 26, 2008
3 rounds for time:
800 m Run
35 KB Swings
Coach’s notes: Guys use 1.5 pood (55 lbs) and gals use 1 pood (35 lbs). Post time to complete to comments.
Want to learn to kip? CrossFit Calgary will be hosting a kipping pull up seminar on August 16, 2008 at 3:30 – 5:00 pm. Cost is $35/ person.
Contact Leighanne at optadmin@optimumtraining.ca to register. Spots are limited to 12.
WOD
For Loads
Thrusters 5,5,5,5,5 :90 = 76.5,86.5,96.5,101.5,106.5
Chin ups 2,2,2,2,2 :90 = 35,45,50,55,60
DB Swings (30 reps) :90 = 30#, 35#, 40# (max I had for DB without hitting the 1.5Poood)
Amrap Clap Push-ups = 21,15,11
Off to Maui and Honolulu for some Roller-Blading and WODS!
Subbed 800m row. Swings were done with 55lb DB.
1st row – 2:51
2nd row – 2:52
3rd row – 3:00
Time – 16:26
18:14 as rx’d on treadmill
As Rx’d
15:05
All KBS sets were straight through…was shooting for sub 15 min…possibly 14:30 but my last run was terrible…felt like I was hit by a truck…hard to breathe and could barely run…but I was close to goal…
Just got back in town, been away on vacation for 2 weeks
As Rx’d, with my new 1.5 pood KB
16:28