Thursday, May 23, 2013
5 rounds for time(s):
40 Kettlebell Swings 1.5/1.0 pood
30 Kettlebell Sumo Deadlift High Pull – 1.5/1.0 pood
20 Calorie Row
Rest 2:00
Coach’s notes: Post time per round and total working time to comments.
Reminder that Coffee with Coach is coming up on Sunday, May 26 at 3:30 pm!
The 6:00 amrs rocked today…sorry about the timing of the wod( should have listened more to Whitney :)). Special props out to our sista Joelle for completing her first rxd wod…Martine stayed in the pain tunnnel a long time and finished strong in the true Crossfit spirit. All you guys inspire me!
Managed three rounds with .7 pood
5:16, 5:06, 5:08
Time was a factor, but also a factor was the total exhaustion of my arms and shoulders from Cindy yesterday. Tomorrow is definitely a rest day for me. 🙂
Nice job Joelle doing the WOD as rx’d, it was tough.
Thanks Colin.
And Congratulations Old Guy on your teaching award. Details are here:
http://www.cbe.ab.ca/new/spotlights12-13/130521_three_CBE_educators.asp
Long Time Reader First time Poster
Awesone job Joelle – congrats
The morning crew was inspirational once again
Got through 4 rounds 1st as rx’d then dropped weight for last 3 rounds –
Time was a factor for me — A nice excuse
I will definitely feel this one for a few days as this work out kicked me hard – Hate to admit it but I kinda liked it
Thanks Colin
38 minutes?!?
This definitely took longer than I expected, but on the other hand I got to hang out with Joelle, Martine and OG.
I’m hoping for a Starbucks WOD tomorrow….
As Rx’d
1-5:00
2-5:20
3-5:33
4-6:05
5-5:34
Total Working Time: 27:32
Holy smokeroni’s, this WOD was a mental toughie….just kept breaking my reps into smaller reps.
After round two, I would have given anything to find a .7 Pood. I am glad I didn’t, Coach Michelle taught me that if you have an alternate or lighter weight in front of you, you are more apt to use it. In this case I would have and glad I didn’t, and I am so happy to have completed this WOD as Rx’d.
Great work 9:30!
Thanks for the great coaching Todd, feel better! Thanks you Aly for your coaching and encouragement today!
PIMP music made this WOD tolerable, you know I be gangster like dat! You rock girl!
4:50
4:34
5:19
5:39
6:05
Total working time: 26:27
This was mentally tough, thanks Todd!! Fun to have a full 10:30 class today:). Thanks Todd!
3:36/3:34/3:35/3:40/3:30 as rx’d everything UB just slow and steady. 25:53 total time 17:53 working time. Thanks Todd and Aly. Great push by those in the 10:30 class!!!
4:12/4:25/4:40/5:03/4:30 Rx’d total working time 22:50
Thanks Todd and Aly!
Joelle, congrats on completing the WOD as rx’d. You have been looking strong lately, so I am not surprised!! 6 am crew, I am missing working out with all of you. I haven’t been very consistent over the last few months as my back has just be a —- 🙁 . I’ve decided to take a few months away and do some serious rehab. My plan is to join you again in September – you are such a fun bunch to work out with. Happy wodding.
5:35/5:40/5:45/6:03/ 5:45 total working time 27:53.
This WOD was ugly. Started with 1pod then switched to .7
Thanks Todd & Aly.
And I shall call this WOD: “Soul Crusher.”
as rx’d:
4:50
5:29
6:26
5:59
5:05
Total working time: 27:49. However, that plus the 8 minutes of “rest” does not equal the time that was on the clock when I finished. Given that I couldn’t even remember my name when it was over, it’s not surprising that I made a mistake somewhere.
Way to dig deep 9:30 crew. We rock! Thanks Todd and Aly!
I did the “Cindy” WOD from yesterday in open gym today.
15 rounds + 5 pullups + 5 push ups.
3:45/ 3:50/ 4:10/ 4:08/ 4:05 Rx’d
Thanks Todd and Aly
4:11/4/4:17/4:22/4:04 Sweet class, Thanks Erin.
Did “Cindy” from yesterday as well cause back is feeling flared.
21 rounds + 1 pull-up.
4:29/4:30/5:05/5:30/5:30
Round 1 @1.25 pood, the remainder @1.0 pood.
That was one of the tougher workouts I’ve done so far at CFC. I don’t feel quite so guilty about only making it once so far this week.
Thanks Erin!
Scaled to 1 pood and 4 rnds – plan was to focus on stringing reps together
1: 4:09 – unbroken
2: 6:12 – broken – grip was shot from first round
3: 5:58 – KBS 30+10, SDLHP broken
4: 5:42 – KBS 30+10, SDLHP broken
Could not find any oomph for SDLHP’s. They were the time-eaters in this WOD.
3:45/3:47/4:28/5:00/5:04
as Rx’d, not sure how my first two rounds were so fast, last couple seem much more realistic…. Was able to do the first round and most of the second unbroken, that changed in round 3, tried to keep it to sets of 10. This was a tough one!
Thanks Erin!
This WOD took me approx 1 hour and 45 mins to complete…well not quite but it sure felt like it! Thanks Colin for the extra push to use the 1… I really would have dropped to the .7 had you not been “encouraging” me to keep going. And thanks Scotty for noticing that I am jerky… on the rower. I’ll work on that next time I don’t think I’m about to pass out – I was visiting Martine in the pain tunnel on this one! See you at Starbucks for tomorrows WOD Scott!
Janice take care of yourself… sad that we would see you until September!
As Rx’d – 4:15/4:44/4:57/5:21/5:07 – 24:24 total working time
at least my callus didn’t rip until the very last row. Rounds wouldn’t have been nearly as fast either had I not been going head-to-head with Matt the whole way.. that definitely helped. Nice work buddy!
Thanks Erin!
As rx’d
3:20/ 3:24/ 3:43/ 4:04/ 4:30
total working time 18:58
Thanks Erin!!
As rx’d total time 45:25 min. Tough!
37:33, as rx’d. thanks for the push at the end guys and gals,
i was going to my happy place and there are no kettle bells
there!
Performed “CINDY” from yesterday.
14rds + 5 Pull up +10 push up + 12 Squats
PB by 4rds + 12 Squat
Thanks OG
“Grip Killer” as rx’d
3:50/4:36/5:34/5:37/5:17
total working time: 24:54
Row times all around 1:00
Stayed and did some oly club with Kevin. Good to see you back in gym! Worked on some power snatch and a clean/jerk combo.
At home doing amrap bicep curls with the water bottle and I keep missing my mouth my hands are shaking so bad.
Great job 7:00pm class! Thanks Erin. I won’t tell Jason that you think he has small arms!
4:28/4:32/5:20/5:15/4:55 rx’d – 24:30
Mike, I second that; pushed way harder than normal trying to catch you. Nice job 6PM class!
Thanks for coaching Erin!
4:13/5:13/6:26/6:37/6:09
Rx’d. Thanks Todd & Aly!
Really tough one.