Sunday, March 7, 2010
Part 1- For time:
400 m Run
20 Burpees
400 m Run
15 Burpees
400 m Run
10 Burpees
5 minute Rest
Part 2 – For time:
75 Box Jumps
Coach’s notes: Guys use 24 inches and gals 18 inches for box jumps. Post time to complete Part 1 and 2 and total to comments.
On march 20, 21 I’ll be competing at the Atlantic sectionals… if all goes according to plan, I’ll be seeing y’all at CFC at the end of May, and hopefully some CFC faces in Okotoks too!
Rx
Part 1
8:23
Part 2
Total including 5 min rest 17:21.
Rick – part 1 8:13 part 2 17:43 including 5 min rest
Adelle – part 1 9:30 part 2 19:12 including 5 min rest
part 1: 9:13
Part 2: 18:13, incl. 5 min rest.
yay Matt! Good luck and we’ll see you in May!
Part 1 8:28
Part 2 – forgot to look at the time
Part 1: 6:50
Part 2: 3:48
Total: 11:40
Oops! My total should be 10:40.
Part 1 – 7:51
Part 2 – 4:01
Total – 11:52
Barbell targeted training results.
Thursday
Power Clean 5 RM: 125 (PR)
Bench Press 5 RM: 130 (PR)
Front Squat 5 RM: 130 (PR)
Sunday
Front Squat 4 RM: 140
Bar Dips 4 RM: 30
Dead Lift 4 RM: 250 (rnd 4 of 6 – ran out of time)
TT Strength Class
Dips (4RM): BW/BW/BW/+5lbs/+5lbs/+5lbs/+15lbs
Deadlift (4RM): 185/195/215/225/230×2
Front Squat (4RM): 115/125/130/135/140/150 still had some more here.
Thanks Chantel and Todd.
Barbell TT Class
Front Squat 4rm – 115/125/130/135/137.5 failed @ rep 4/ 137.5 failed @ rep 2
Dips – band-assisted first set then BW for all other sets. I have never done dips without a band until today. Perhaps I baby my shoulders too much. I will try some weighted ones next time.
Deadlift 4rm – 175/180/185/190 and ran out of time.
Front squat 5rm was 125
Dips 5rm were only done with purple band
Deadlift 5 rm was 185
Thanks Todd and Chantel!
TT Strength Class:
FS – 75/95/105/110/112.5
DL – 145/175/185/195 (f) – slightly off for PR
Dips – Blue band / 2x purple band / 1x purple band / played around with no band and one side of the purple band, not quite there yet.
Good work today, Yas and Katrin!
I think someone took my running shoes by mistake this afternoon. I put on a pair I thought were mine – mostly white with some blue – but realized upon closer inspection that they weren’t mine. If you wore the wrong shoes home, please bring them back to CFC. Yours are still waiting there for you. Thanks.
Part 1) 9:08 yikes slow runner/running!
Part 2) oops forgot to look at time
Matt! Yippee good luck look forward to seeing you and cheering you on when you get here
TT Strength:
deadlift: 145/165/185/195 *cut this short wasn’t feeling it*
FS: 85/115/125/135/140/145×3
ring dips: BW/10/15/20/25/35x2only
thanks Todd & Chantal
TT Strength class:
FS 4RM: 95/115/125/135/140/145
DL 4RM: 115/165/195/215/230/240
Dips on bar: 4BW/4BW/4BW/2BW and 2 Todd assisted/1BW and 3 Todd assisted/2BW 1 Brittany assisted and 1 Todd assisted. Thanks for that!
Thanks Chantel and Todd for your super coaching and help! Also thanks to the girls on FS – I know I wouldn’t have gone as heavy without the peer pressure!
TT Strength Class
FS 4RM – 60/65/70/75/80/95 (ugly but not max)
Thanks for the push to go heavier, Katie!
DL 4RM – 145/155/165/170/180 (not max)
Dips on bar with double purple band
Thanks for the coaching and encouragement, Todd and Chantal!!
Total time: 17:30. Got to work on the running.
WOD – as rx’d
Part 1 – 8:18
Part 2 – 3:02
Total – 16:20
TT Strength Class
FS – 115/135/155/175/185/195
DL – 205/245/275/295/315
Dips – 25/35/45/55/65/80