Sunday, July 10, 2011
A. Run 400 m, rest 3:00 x 3
B. As many rounds in 8 minutes of:
5 Front Squat – 225#/135#
Strict Pull ups – 8/5
Coach’s notes: Post times for runs in A. For B, post rounds and reps complete. Guys do 8 strict pull ups and gals 5.
A. Run 400 m, rest 3:00 x 3
B. As many rounds in 8 minutes of:
5 Front Squat – 225#/135#
Strict Pull ups – 8/5
Coach’s notes: Post times for runs in A. For B, post rounds and reps complete. Guys do 8 strict pull ups and gals 5.
A. On rower. 1:45/1:44/143
B. 5 plus squats and 4 chin ups
Used 65# for first 3 rds then dropped to 45#. Thick purple band for chin ups. Good class 9 amers. Thanks Trevor.
a. 1:15/1:26/1:24
b. 3 rounds as rx’d – still sore from it all…
A. Row – 1:32.8 / 1:33.9 / 1:34.6
B. 4 rounds + 2 squats @ 105# and purple band
Thanks Trevor! Powerful class today
1:20
1:22
1:21
1rd @ 225
1rd + 1 @ 130
A: 1:21.59/1:35.73/1:33.43 (Swiss timing)
B: 95lbs 4 rnds + 5+4
Thought I’d join Jeff with this one.
A. 1:33.34/ 1:54.51/ 1:55.00
B. 7 rds using 65lbs and purple band for strict PU’s. I noticed I had to kick last four rds to get out of the dead hang.
A. 1:10/1:15/1:17
B. As rx’d: 4 rounds + 2 squats
All front squat sets unbroken; pullups: 8/4+2/4+4/4+2+1+1
Stampede Road Race with Mike and Joanne.
53:58 min
As always Joanne just rocked it!
Stampede Road Race 10k
Fun times on the pavement today…!
Nice work Mike and Alvaro!
Neasa, omg, you killed it!! Awesome!!
A. 1:17 / 1:18 / 1:21
B. 3 rounds + 3 front squats. Scaled front squats to 185#
Thanks Trevor
10km @ 51:03 (PR)
Good job everyone!
A. 1:29/1:27/1:29 (if my math skills are correct)
B. 7 rounds as rx’d *squats felt slow, legs tired I think
Thanks Trevor!
a. 1:42/1:42/forgot my final time
b. 4 rounds @75# strict pullups as rx’d except Round 3 final 2 and round 4 skinny purple band.
A.1:22;1:24;1:23
B. 7 rounds @ 115-left wrist couldn’t hold 135 this am…
Thanks Trevor