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Lifting Ourselves and One Another

Sunday, April 25, 2010

A.  10 Power Clean – touch and go x 5 sets, rest 90 seconds

B.  30 Unbroken Back Extensions x 5 sets, rest 60 seconds

C.  20 Unbroken KB Swings x 5 sets, rest 30 seconds

Coach’s notes:  Increase load per set on power cleans and KB swings if you acheive sets unbroken.  Only use body weight for the back extensions.  Post loads for power clean and KB swings to comments and if you made back extensions unbroken.

Comments: 16

Great pic! Happy Birthday Keane!!!

Congrats and good luck to the “Team”….

PC: 75/80/85/90/95
BE: 30/30/17+7+6/14+7+5+4/14+8+5+3
KB: 0.7/1.0/1.0/1.25X5, 0.7X15/1.0
Expected to get up to 1.5 with KB but couldn’t get legs involved in the swing after the back extensions.

A 65/67.5/70/75/80
B 30/15+15/10+10+10/10+7+5+5+3/10+10+5+5
C .7/1/1.25x 2 sets of 10/1/1
Thanks Gord!

PC: 65/85/95/100/105
BE: All unbroken
KB: 1pd for all; last set was broken (15+5) ….I had expectations of working my way up to 2pd buuuuuut I was sorely mistaken. After the first set I realized I’d be lucky to complete the remaining 4 sets as rx’d with 1pd :o) YIKES!

Nice work Don, Jeff, Karen, Audra, Krista, Tamara & Gina!
It was great to actually participate in a class; FUN TIMES.
Thanks Gord!

PC: 50/55/60/65/75…think i could have gone to 80 or 85 maybe
BE: all unbroken
KB: .7/.7/.7/1.0/1.0….all unbroken
Ali, fun to have you join us for a wod!
Thanks for the tips Gord! Good work 9 am class!

Happy birthday Keane! Cute pix!!

A. 50/55/60/65/75 *should have started and gone heavier – thinking more about form – but was happy with it today
B. All unbroken
C. 1 pood all sets, unbroken rounds 1,2,3 then 10/5/5 & 10/7/3 *was hoping to go to 1.25 pood but wasn’t feeling it today!
after yesterdays ugly SDLHP my back was seizing by KBS’s!!!
Thanks Gord!!! Glad you joined class Ali!! Great job everyone!!!

Congratulations to everyone who made CFC team!!! That’s a pretty impressive team!!!

A. 56/61/65/70 (broken 7/3)/70
B. Unbroken
C. .7/.7/.7/1.0/1.25(broken 10/5/3/2) *felt that my grip was the biggest challenge.

A. 115/125/135/145/150 Last couple sets I dropped the weight for the last few reps.
B. Broken rounds 4 and 5 at 25 and 20.
C. 1.25/1.5/1.5/2/2 KB swings were only done to eye level, but were unbroken each set.

A: 42, 52, 62, 72, 77
B: As rx’d
C: .7, .7, .7, 1. 1

Just wanted to say a big congrats to everyone yesterday, that was a lot of fun to watch. Everyone put forth an incredible effort and it is an amazingly strong team, with extremely strong alternates. Great picture, happy birthday Keane.

I echo Chelsea’s comments – congratulations to everyone who competed yesterday, and to the 6 who made the team! That last WOD was awesome to watch, amazing performances all around!

I meant to say congratulations to EVERYONE who tried out – not just those who made team!!! you are all impressive!!! Chels is right, we have an amazing team and amazing alternates!

A. 95/105/115/125/135 Hard! Legs were gone at the end
B. Easy, all unbroken
C. 1.00/1.25/1.5/1.5×10/1.25

Great class everybody. Great Job everybody at the competition yesterday

Krista …. Laura will be there Mon 4-6 and Wed 9:30 am. Thanks a lot. It is much appreciated….bring back Scott!!!HA


Congrats to everyone who participated in the affiliate team try outs! Stacey, TLaw, Taylor, Ali , Blaine, and Rebecca…Have fun with the team training!!! You have the amazing energy of the CFC community behind you!!!

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