Wednesday, October 28, 2009
4 rounds for time(s):
10 Deadlift
20 KB Swings
30 GHD Sit Ups
Rest 3:00
Coach’s notes: Guys use 275 lbs for deadlift, gals use 185 lbs and 2.0 pood and 1.5 pood for KB swings. Post time for each set and total to comments.
4 rounds for time(s):
10 Deadlift
20 KB Swings
30 GHD Sit Ups
Rest 3:00
Coach’s notes: Guys use 275 lbs for deadlift, gals use 185 lbs and 2.0 pood and 1.5 pood for KB swings. Post time for each set and total to comments.
Fetal!
this is wednesday’s wod, sorry about the error on the date.
Ooooooh, I’ve SO been there!
Scaled DL to 154#, .7 pood & varied the sit-ups w/ GHD & regular…23:06
Mommy, it hurts!!
Ah Chantal such a trooper you are…I remember taking that picture 🙂
I have an offer to any 1 person out there who is free tonight. I have a ticket to a “Puppet” show at 7:00. My wife was supposed to come in, she is unfortunately unable to.
If anyone is interested email me at
rsifton at hotmail dot com or call me at 403-827-9768
I am leaving via Ctrain at around 6:15 from Dalhousie. It is at the Jack Singer theatre.
Rob
Oh by the way it is not a show for kids, just in case you were thinking it is a way for me to baby sit while you go to a CFC class!
This workout was brutal! 14:40 as rx’d. Deadlifts with 275 was a killer and swings weren’t much better….. loved it though!
That is a great picture the “dear God just make it stop”.
2:04, 2:44, 3:49, 4:18
Total working time of 12:51
Deads unbroken for two rounds, swings for two rounds, ghd for 1 and a bit. After round two just got a brutal headache. I think ten reps at that weight is too long to hold one breath and do the reps. I think the pressure from the deads and swings really caught up with me.
Coach, can you comment on appropriate breathing in this workout? Was one breath the right way to do the deads? Should breaths have been taken at the bottom after 2 or 3? Appreciate it
Rick Rnd 1 DL 195, 1.5 pdKB, GHD
Remaining 3 rnds, dropped to DL 175, 1.25 KB
15:11 excluding rest breaks
Adelle DL 90lbs, 1 pd KB & GHD
14:46 excluding rest breaks
Thanks for the coaching on the DL Michelle.
Great photo Chantal!
Note to self – Arrive early and WARM UP! Tonight was hard – first round only as rx’d and then second round DL was rx’d and kb went down to 1.25, 3rd and 4th round DL 175 and kb 1.25. The kb swings felt really tough tonight and the DL I need to focus on not rounding my back. Thanks Michelle for your help and good coaching! Good job everyone at the 6pm class. oh – times – 4:33/6:04/5:50/5:12 – slowww like cold molasses!
Neil – 2:57, 3:11, 3:46, 3:44 hopefully that adds up to 13.38 (22.38 – 9) at 185# DL and 1.5 poodles KB, 10 GHSU and 20 abmat SU’s – sounds a little too scaled but I had a 3 alarm headache after so it was probably just about right for me.
Alyssa- 13:10 at 95# and .7 poodles, 10 GHSU and 20 regular SU
Great effort Grant and to everyone else that did this as RX’d…
13:16 … holy hard .. DLs @ 165(I think- Brett just kept piling on weight!) mostly unbroken… KBS were toughest.. 5s, 4s, 3s, 2s, and that was only at 1.25
GHD… not too bad
Rounds 2:40, 2:46, ?? and ?? about 4 and 4
Thanks Brett! great job everyone – from what I can see!!!!
Sit ups on floor w anchored feet.
Deads unbroken until last set 5 and 5
KB’s new weight for me. All broken with 8 or so best set
2:54
3:25
4:04
4:47
24:10-9=15:10
For those who have excel… it is an excellent tool for adding and subtracting time.
28:16 total as Rxd
As rx’d 26:42 – 9 min= 17:42 total
Thanks for the good class Michelle, this was a toughy!!
Scaled DL to 115# & KB swings to 1 pood
3:26, 4:04, 4:52, 5:25 – total working time 17:47
DL felt ok & KB swings awful as usual. GHD sit-ups were tough; I have only done them in a workout once or twice before.
Thanks Michelle for your coaching and encouragement!
Awesome work by everyone in the 8PM class!
225DL (80% 1RM), 1.5 poodle swings
2:55/9:24/16:26/23:26
2:55+3:29+4:02+4:00 = 14:26 work
Well, holy smoke, was I napping during rounds?? My times are super slow. Tomorrow is a new day.
KT…. you were going as rx’d!!! that is huge heavy weight! you did awesome! NICE!!