Thursday, June 11, 2009
32 Back Squat
9 Ring Dips
21 Back Squat
15 Ring Dips
15 Back Squats
21 Ring Dips
9 Back Squats
32 Ring Dips
Coach’s notes: Guys use 155 lbs and gals 105lbs for back squat. Post time to complete to comments.
Compare to January 21, 2009
CrossFit Teens at CrossFit Calgary HQ starts this Sunday at 1:00 pm. This is an introductory and scalable strength and conditioning program for 12+ to 17 year old, enhancing general fitness and focuses on improving; strength, power, speed, agility, balance, stamina, flexibility, accuracy, endurance and coordination. The group setting enables teens to train with peers in a supportive environment where every participant experiences success, learns fundamentals, including safety in the gym and eventual progression to the adult CrossFit classes. Membership is $85/month or$20 for a drop-in.
6am class
200m run
+
3 rnds;
8 pull ups
16 OHS squats
+
200m run
+
3 rnds;
8 KBS
16 lunges
+
200m run
+
3 rnds;
8 pull ups
16 squats
+
200m run
front squats instead of OHS – 22lbs, blue band assisted for pull ups, 1 pood for KBS
21:24
6am class, per Amy’s description
KBS at 1.5 pood
OHS at 32 lb
10:46
AM session was also wrapped up with 100 GHD Sit-ups.
29:50
subbed bar dipps 1:1
6 am class (thanks Amy!)
OHS at 22 lb
KBS at 1 pood
13:03
plus 70 GHD Sit-ups
14:45 for the 9:30 am class.
Used 44# for back squat and did jumping ring dips.
*Coaching from Chantel and Evan was great! They were very encouraging and Chantel provided excellent instruction on the exercises!*
26 Minutes to Complete. I feel like I could have gone faster, yet I’m still really pooped.
PS
Used 105lbs for Back Squats.
Modified: BS 95#, Push-ups for ring dips. 18:22
8 minute mark with “only” 32 push-ups to go. Took me 10 minutes – couldn’t put 2 together by the end. A lot of “oh darn” coming out those last 10 minutes…..
as Rx’d 20:18. I will admit that I am still just dying from monday and tuesday, even with a rest day yesterday. Managed 22 squats on round 1, and did all 9 dips unbroken. Never did less than 4 or 5 squats, but was doing single ring dips for the last 23.
Scaled to 125# squats and jumping ring dips.
20:41
modified: 17:09…… BS 105 as Rx…..ring dips 9 and 15 done as Rx ( may not have got down to bicep with each, 21 and 32 reps- eccentric lowering to bicep touching ring.
20:03
Scaled to 135# squats
Ring dips were a few singles here and there, but were mainly ring lowers.
14:14
did 205lb dead lifts instead of squats…
19mins… 135lb squat, toe touch on dips
17:44
155# squats
bar dips replaced ring dips 1:1.