Thursday, January 22, 2009
As many rounds in 20 minutes of:
15 KB Wallking Lunges
15 KB Swings
Coach’s notes: Guys use 1.5 pood and gals 1 pood. Use only 1 KB for both walking lunges and swings. For the lunges hold the KB in either hand. Post the number of rounds to complete to comments.
We finally and officially have a new box!! Click here to find out more about the new CrossFit Calgary Headquarters!
Short row fun – Tried to go all out from the start of each, even if it meant gassing before the end. (which did happen on 400 and 300)
500m in 1:35.1 (PR)
400m in 1:23
300m in 1:02
200m in 0:38
100m in 0:18
3 min rest between all
Did yesterday’s wod: squats and dips
11:28
used bars for dips.
finished with 2 sets of 50 unanchored situps 1 min rest between.
final round of dips took 3 mins… need to work on those
14 rounds w/ 35lb DB
9 rounds as rx’d – the lunges were tough with the un-balanced load of a single KB.
Neil 7 rounds plus 12 lunges
Judy greater than 1 less than 10 I think around 5 rds – had lots of trouble with 1 pood and not able to count reps if not high enough….lunges tough..ended up carrying KB like a baby
9 rds + 5 lunges as Rxd. Enjoying the rest day!!!
24 yom
157 lbs.
7 rounds as rx’d