Thursday, October 2, 2008
“Fran”
21, 15, 9 rep rounds for time:
Barbell Thruster
Pull Ups
Coach’s notes: Guys use 95 and gals 65 lbs. Post time to complete to comments.
Compare to July 17, 2008
“Fran”
21, 15, 9 rep rounds for time:
Barbell Thruster
Pull Ups
Coach’s notes: Guys use 95 and gals 65 lbs. Post time to complete to comments.
Compare to July 17, 2008
Well, since it’s my b-day, I decided to choose my own WOD. So I did the WOD from Sep 30…
Subbed jumping pu’s, “girl” (i hate that expression) push-ups & 15# DB. Total rounds – 8 + 5 jumping pu’s.
Did my first few pull ups in a long time today in warm up. Injuries are on the mend.
Work out:
21 thrusters 95lb – 1:30
2 min rest
15 thrusters 95lb – 1:15
2min rest
9 thrusters 95lb – 0:35
Been a while since I posted,
In the middle packing the house up to move to the NW of Calgary again. Cannot wait!
Today’s WOD
5-5-4-4-3-3-2-2-1-1 Thrusters
Loads – Reps
76.5 / 99.0 – 5
106.5 / 111.5 – 4
116.5 / 121.5 – 3
126.5 / 131.5 – 2
136.5 / 146.5 – 1
Anyone needing a Crossfit style workout on the 13th is welcome to unload a truck in Edgemont.
It can be done for time or as many rounds of boxes from truck to house in 30min as possible!
3-2-1 Go!
13:12
As Rx’d
8:15
Shaved almost two minutes of last try for my first sub 10 min.
Neil as rx’d 13:02 Congratulation Liz for getting on the board!!! Well done!
10:53
thursters as Rx’d
Kips were assisted with a red tubing
Followed by 5/5/5 handstand pushups with head to 3 yoga foam blocks…it’s a start
Good Job Blaine!
Outdoor Class:
4 rounds (1 minute rest b/w rounds)
10 thrusters (30lb dumb bells)
15 deadlifts (30lb dumb bells)
25 jumping squats (full squats required)
45 squats with PVC pipe (15 back squats, 15 front sq, 15 overhead squats)
1 round – 2 min
2nd round – 1:54
3rd round – 1:52
4th round – 1:47
12:20 subbed 65lb for thrusters
Outdoor Class:
4 rounds (1 minute rest b/w rounds)
10 db thrusters – 15lbs/h
15 deadlifts – 15lbs/h
25 jumping squats
45 air squats
3-4 min ea. round
Hey question for anyone – I feel a slight sharp (but not super painful) twinge in my left knee at the bottom of thrusters (I didn’t notice this for air squats). I checked my form/alignment in the mirror and it seems fine – my feet are turned out slightly and the knee tracks over the foot. I’ve never had an issue with the feet or knees collapsing inwards.
Has this ever happened to anyone? The last thing I want is a knee injury.