Thursday, June 4, 2009
Part 1
7 Weighted Pull-Ups on the minute for 10 minutes
No rest
Part 2
As many rounds in 10 minutes:
5 K to E
10 KB Swings
15 Back Extensions
Coach’s notes: Guys use 30 lbs for the pull-up and gals 15 lbs and 2.0 pood and 1.5 pood respectively for the KB swing. In part 1 you have the entire minute to complete the reps (i.e. you can break up the set). If you are unable to get all 7 reps continue for the full 10 minutes noting the number of reps completed each minute. Post reps completed and weight used for part 1 and number of rounds for part 2.
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POSE Running classes will be offered starting June 14. Click here for more details.
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There are some changes to the class schedule effective June 1st. Click here to view.
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CFC HQ is hosting a number of certifications and seminars this summer/fall. Click here to check them out.
6 a.m.
7 rounds for total points
1 min row for calories
1 min of 3 push ups/6 squats
1 min rest
13/14/15/14/15/16/17 = 104
The secret was in the row.
Followed by some GHD work. Great way to start the day!
6am class.
7 rounds of
(1 min Row for calories, AMRAP in 1 min 3 push-ups + 6 squats, 1 min rest)
Score = Calories + complete rounds
25, 26, 27, 25, 26, 23, 27. Total = 179
After, GHD sit-ups. Did 70 reps.
part 1
well tried to do the pull-ups weighted with 10lbs but db kept shooting out on the kip every other rep… so first 1 1/2 rds were weighted pull-ups then after i just did unweighted, all in allowed 1 min.
part 2
5 rds + 7 reps scaled kb to 1.5pd but knees were to elbows
I am glad I am not doing this today! Rest day and some soccer!
Part 1 – no weights, just negative pu’s – 35 in total
Part 2 – 6 rds + 15 reps, mostly rx’d…elbows were in the general vicinity of the triceps
Did she just give birth to a brand new baby kettlebell?
Back in the gym at lunch.
Squat cleans
5 singles at 135, 145, 155, 165
3 singles at 170. Felt surprisingly easy given that my PR is 175 and the 6AM WOD.
Stopped there because I had no bumper plates. (Bwt=160)
See 6 am
14/15/15/15/16/15/17 + 107
my rowing needs help! or at least that would help my score
50 reps GHD situps
Second attempt at a Crossfit workout:
-Part 1-
7 assisted pullups/minute (78% of weight) for 10 minutes:
7-7-6-6-5-5-4-5-4-5
-Part 2-
As Many Rounds in 10 minutes:
5 Knees to Elbows
10 Kettlebell Swings (30lbs)
15 Back Extensions (only got 10 on the last go)
4 Rounds
Did the knee to elbow/KB/Back extension first.
Made 6 full rounds and completed back extensions of 7th round.
Two rounds of pullups with the 30#, all other rounds done @ body weight.
Neil – started with body weight pullups
Part 2 – 4 complete rounds plus 5 K2E & 7 KB – 1.5 pood
Judy – started with Part 2 – 5 complete rounds plus 5 K2E & 5 KB – 1.25 pood
Part 1 – blue band assisted – struggled trying to get chest to bar – averaged around 3 per rounds
I started with part 2, and did 7 rounds as rx’d.
Got to the 30# weighted pullups on the minute and only got 5 the first round, and 4 the second. I decided to switch to BW strict pullups for the remaining rounds.
Part 1: from round 1 min to 5 min completed 7 pull ups as Rx
from round 6-10 min completed 5 pull ups per round with 15 lb Rx wt.
Part 2: 6 rounds + 5KE + 5 KBS as Rx ( i did 10 Back ext in first round then caught error).
Yucky!
Part 1 – blue band, 2 or 3 per round. Thanks for the coaching on the kip, Brett!
Part 2 – 5 rounds, 1.25 pood, k2e not to elbows yet.
Did part 2 first.
Scaled KB’s to 1.5 pood.
4 rounds + 5 K2E/10 KB’s/9 Back Extensions.
Part 1
Rounds 1&2 – Blue band
5/3
Remainder with Green Band
7/6/6/5/3/5/7/6
Part 1 – Started with strict pull-ups & went straight to kipping in round 3. Missed 3 reps in round 4, but got the rest.
Part 2 – 4 complete rounds using 1.5 pood. K2E not quite to elbows though.
Did 12 reps for 10 mins as there was no weight belt
12-12-12-12-12-8-10-10-12-12
4 rds + 5KE & 10 KB swings
Part I
Started with 30lb, but dropped down to 0 sets 6-10
Part II
6 rounds
Part 1 could only do 4 to 5 pullups using a green band
Part 2 used a 1 pood and did 4 rounds and 5 K2E & 10 KB swings.
K2E were only about to chest height