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Lifting Ourselves and One Another

Thursday, June 26, 2008

CFC Kids

4 rounds for time:

30 Pistols (alternating single leg squats)

20 Box jumps (20″ box)

10 Ring dips

Coach’s notes:  Post time to complete to comments.


Comments: 7

Modified as follows:
– Pistols were done with full ROM, but using a wall for balance (sideways and front to back)
– No rings at the gym, so did 3:1 bar dips (30 bar dips/round)
– Box jump as rx’d.
22:47. Overdue for a couple of rest days, camping should take care of this.

outdoor class:

100 pushups
100 situps
100 squats
100 ball slams (16lbs)
100 push up burpees

~13 minutes…got through the first 400 in about 5 minutes…the burpees then killed me…

I was late to class (thought it started at 7pm but was actually 6) and wanted to say thanks to everyone in class tonight…they did not have to but they waited for me to finish and even did an extra 40 burpees to help me get through mine!! That is a testament to the type of people involved with Crossfit Calgary….again thank you guys for the extra work and push…

Neil as Rx’d – 22:18

no rings so did 30 bar dips/round
otherwise as rx’d
34:07 – spent at least half the time on the dips, it was good to get the practice.

single leg squats off box/assisted bar dips

Sub’d 24″ box jumps for 20″
Used med ball on botton of pistols (not sure if that counts as Rx’d or not)

actually not quite as RX’d used a hand on the jump box for a bit of control near the bottom of the pistol with a bit of push off at times to get back up…. really feeling the muscles afterward which probably means I will need a wheel chair in 48 hours… devious Mr. Marshall, very devious…NP


used a 3″ box to stand on for pistols

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