Thursday, November 19, 2009
For time:
50 Walking Lunges
20 Clean and Jerk
30 Ring Dips
25 Wall balls
30 GHD Sit Ups
30 KBS
75 Double Unders
Coach’s notes: This one’s from OPT’s Big Dawgs’ challenge last Saturday. Guys use 135 lbs and gals use 95 lbs for the clean and jerk and 20 lbs and 14 lbs respectively for the wall balls to 10 feet. Guys use 1.5 pood and gals 1.0 pood for the kettlebell swings. Post time to complete to comments.
CFC Kids Program is pleased to announce that as of Wednesday, November 25, we will be adding an additional CF Kids class from 4:15 to 5:00, every Wednesday.
Please note that as of January 01, 2010 CF Kids monthly membership at CrossFit Calgary will increase to $60/Kid. At this time membership will be unlimited to the four classes offered throughout the week, with the exception of Mondays class which continues to be reserved for 9-12 year olds:
Mondays 4:00-4:45 (this class is still reserved for 9-12 year olds)
Tuesday 4:15-5:00
Wednesday 4:15-5:00
Saturday 8:45-9:30
At 6:00 a.m. with the gang
This was a tough WOD
Rick – 15:43 95# Clean, 16# WB, 1.25 pod
Adelle – 15:56 52# Clean, 8# WB, 1 pod
I think it helped my head cold! Thanks!
16.04 as rx’d
Scaled to 70# Clean n’ Jerk, blue band ring dips…the rest as rx’d. 26:50 (DU’s took the longest but I got 75, woo hoo!)
Scalled to 115# clean/jerk, swapped ring dips for dips – finished in 17:40 and added 2:00 of jump rope as much DU as possible.
17:01 as rx’d. The slow point of the workout was definitely the ring dips, but there was no excuse for me breaking the KB swings.
Alvaro, I’m sure we rode you hard enough during class, but use that to push yourself harder while on vacation! 🙂
Modified version due to shoulder injury.
50 Walking Lunges
20 Cleans @ 55lbs
30 Ring Dips (purple band assisted)
25 Wall balls (8lbs)
30 GHD Sit Ups
30 KBS ( .7 pood)
75 Double Unders
Time: 12:58
19:58 – slow 95lb clean and jerk (I think a few were slow clean and press) and then even slower ring dips with use of purple band – at the half way point I would drop down and then not be able to lift myself back up so I switched to the blue band ( I forgot Brett’s earlier reminder to just pull more of the purple band through the rings for added support- geesh). I liked that workout for the mix up of exercises.
11:58 as rxd, first wod back after vacation. Ring dips were pretty damn slow, shoulders were smashed by the double unders. Legs pretty close to jello after the lunges, so watch out for that before you put weight overhead
21:25 as rx’d. Lost count on the DU’s, but I think I did enough extra’s to get anything I may have missed.
Shoulders and upper body are completely fried from working with ladders all week, so did yesterday’s WOD instead and paced myself a bit. 1:52/1:54/1:55/1:55/1:53, did 15 push-ups for all 5 rounds.
16:46
Ring dips were garbage, down to singles after like 15.. ugh. GHD situps ruin me too, just not as bad. KBS, wall ball straight through. DU 25×3, should have tried for 40/35 at least.
Ingenious workout. The lunges made the cleans suck, the ring dips made throwing the med ball suck, the KBS made flipping the rope suck, and GHDs just suck. Very cool workout, can’t imagine doing this after 3 other workouts! Big Dawgs rock.
24:41
the rings and the jump rope were the slow parts.
rings were sets of 2 through 26 then sets of 1
jump rope sucked singles through 17 the got sets of 26-6-26 to finish
19:15
Scaled clean and jerks to 65#; probably could have handled 70# though. Purple band for ring dips (first 10 with one strand, last 20 with both). Rest as rx’d.
Did my first unassisted ring dip today!!! 😀 Managed to do a total of 3 during warm-up!!! Soooooo excited!
This was a fun workout! Loved the variety of exercises!
22:10 Disaster
You left off your scaling!
15:50 Rx’d