Saturday, June 21, 2014
A1. Overhead Walking Lunges – 10 steps (5 per leg) X 5 sets, rest 2:00-3:00
Compare to August 20, 2013
A2. Weighted Pull-ups – 5 reps X 5 sets, rest 2:00-3:00
Compare to July 10, 2013
Coach’s notes: Post loads per set to comments.
CFC’s Open House is happening today from 4-8pm! Bring a friend and a side dish and meet Brett at the grill! He’ll be serving Spolumbos!!
Run club…..Brutal!
3mins @ 85%, 3mins @ 50%, then 2, 2, 1, 1 and repeat for 24mins (or in my case when I finished 2 circuits) of up a fantastically steep hill from the lake to the FP, then across the top, down again and around the rest of the lake.
Those of you who know me, know I have 2 speeds….stop and go! The best bit was down the hill and around the lake at my one pace (until Laura jumps out behind me for my 1min fast……I did, then I stopped gassed! And that was only the 1st rnd!)
Still I made the 2 laps and I did run most of the last part from the downhill section, progress?
Thanks Laura, good job everyone
A1. hmmmm. these all felt like warm up sets…took a long time to get my shoulders stable.
65/70/75/85 (ran out of time, definitely had more in me)
A2. 7.5#/12.5/17.5/20/25 (last sets were in 2s and 1s).
erin and neil, very strong today!
thanks todd and OG
Had some fun with OG doing cleans, DUs, KBS, T2B and running 1k!
Then run (walk?) club as described. Followed Cory for the most part and dreamed of being as fast as Erin and Joanne. Thanks Laura!
Now I’m getting ready for the CFC sausage party 😉
Super sad news about Blaine and Rebecca…
Run club as above. Did two loops, and I am sure it took me more than 24 mins. I am also not sure that I have more than one speed…. That being said I am going to go out on a limb and say that my running maybe improving…
Then today’s WOD. Legs were shot so I did handstand holds instead of lunges.
PU: Worked up to the 5# although kipper a couple of those….
Thanks coaches
I could not make it in today so I trained in the garage:
5 sets of strict pullups, resting 2 minutes each between sets:
21, 14, 12, 8, 10. 65 total.
Then I tried to find my 5RM bench press, just to see where it is right now as I have not done it in forever:
225, 255, 275, 295. 295X5 is a PR in this era of my life so I am happy with it.
A1: 75/95/115/125/135 – was able to get the weight overhead fine but stabilizing on the lunges was the tough part with the heavier weight
A2: 18/25/35/35/35 – sets 4 and 5 started to break up into sets of 2 then 1
Thanks Todd and OG
Did today’s WOD in open gym.
A1. 45/65/85/95/105 (last time 85#)
A2. 12.5/15/20/15/15 (all unbroken)
A) 1 round
100 alt DB Power Snatch 50#
100 push-ups
100 Deadlifts 95#
100 box over jumps 20″
26:02
B) 3x 200m plate carry 25# only pinching the top of the plates rest 2 min
C) 5×10 strict T2B rest 1 min
Thanks Gord and OG for the encouragement.