28:45. Rowing due to smoke
5 band assisted pull-ups 5 GHD sit-ups 10 GHD back extensions, 1-2 rope climb attempts.
Thanks Colin!
August 25th, 2015 - Gillian
32:38
Scaled the pull-ups to 10, otherwise as Rx’d
Nice work 7am crew – and welcome to all the visitors!
August 25th, 2015 - Cody
31:46
Assault Bike instead of run due to smoke
Pull ups RXd
3 rope climbs first 2 rounds, 2 rope climbs for the last 3 rounds
Great mobility warm up Todd
August 25th, 2015 - Coach
26:50.
All climbs touch to beam, no chalk entire workout, white rope (except 2 due to room). Remember that training is your opportunity to challenge YOUR highest standards, which makes for easier life (and competition, if that is your thing).
August 25th, 2015 - Chelsea
26:05 as rx’d. Didn’t push any one element just tried to keep it consistent. Thanks Todd:)
August 25th, 2015 - NRomanow
31:17 – scaled pull-ups to 10 per round as per Colin’s advice. Probably a wise move. Great push 7AM!
August 25th, 2015 - Sarah
28:05
Scaled rope climbs to 2 per round
Thanks Todd!
August 25th, 2015 - sharonhow
Scaled 34:38 something like that.
5 rounds
400 m run
10 Pull ups (5 pull ups on rounds 4 & 5)
2 Rope climbs (3 on round 1)
Great job 5 pm!
August 25th, 2015 - Derek P
That was tough.
4 pull-ups short of 5 rounds.
32:00 (may have been 33:00)
– substituted rowing for the run.
– pull-ups and rope climbs rx’d.
Thanks Tania and Jay
August 25th, 2015 - Karen
27:30
Scaled to 4 rounds of:
400m run
10 pull ups
3 rope climbs
Thanks Jay and Tania!
August 25th, 2015 - JeffL
Rnd 1 – 400 m, 20, 5 – 6:19
Rnd 2 – 400 m, 16, 4 – 7:40
Rnd 3 – 400 m, 12, 2.9 – 7:10
Rnd 4 – 400 m, 8, 2 – 6:31
Rnd 5 – 400 m, 4, 1 – 4:33
Average of 5 rounds of 400 m, 12 PU, 3 RC – 32:13
August 25th, 2015 - Ken
Went a little something like this:
Round 1:
20 cal Air Bike
15 Pull-ups (3-3-3-3-3)
3 Rop Climbs (top to the blue bar)
Round 2:
20 cal Air Bike
15 Pull-ups (3-3-3-3-3)
3 Rop Climbs (top to the blue bar)
Round 3:
20 cal Air Bike
15 Pull-ups (3-3-2-2-1-1-1-1-1)
3 Rop Climbs (to the black coupling)
Round 4:
20 cal Air Bike
12 pull-ups (singles)
3 Rop Climbs (top to the blue bar)
August 25th, 2015 - Ken
Went a little something like this:
Round 1:
20 cal Air Bike
15 Pull-ups (3-3-3-3-3)
3 Rop Climbs (top to the blue bar)
Round 2:
20 cal Air Bike
15 Pull-ups (3-3-3-3-3)
3 Rope Climbs (top to the blue bar)
Round 3:
20 cal Air Bike
15 Pull-ups (3-3-2-2-1-1-1-1-1)
3 Rope Climbs (to the black coupling)
Round 4:
20 cal Air Bike
12 pull-ups (singles)
2 Rope Climbs (top to the blue bar/coupling)
Round 5:
20 cal Air Bike
10 Pull-ups (singles)
1 Rope Climbs (top to the blue bar)
This fell apart quickly and had nothing left in my arms by the end of the 3rd round
Thanks Jason and TNash!
August 25th, 2015 - Ryan S
31:15 as Rx’d, this was a bit of an ego crusher.
As usual this was a mental battle between me and the rope, get back on the rope! Actually had a few pulls properly with my legs which is exciting.
Thanks Jason and Tania.
August 25th, 2015 - Barr
24:38 perscribed. I don’t know how you did this one without chalk Coach, I used a lot! Good push at the 6pm class.
Thanks Jason and Tania
August 25th, 2015 - Derek P
Correction, I was 4 rope climbs short of 5 rounds, not pull-ups. I completed all of the pull-ups.
August 25th, 2015 - Alex Barr
I was the only person in for the 7pm class.
31:40
15 pull-ups and 4 rope climbs per round
good suggestion on the scale Jason
And thanks for runners my with me Tania!
August 25th, 2015 - Alex Barr
Running with me*
August 25th, 2015 - sueg
Forgot to look at the clock… 35:00?? Rowed instead of running, blue band for pull ups (10 per round), 2 rope climb attempts per round. Thanks Jay, Tania and Sarah
August 26th, 2015 - Janeen
33:00
This one hurt after 3 weeks off!
12 pull ups for rounds 1-3 and 10’s for 4 and 5
2 rope climbs each round – only once to the top, varying heights afterward but minimum 1/2 way each time
runs as prescribed – subbed rowing in round 5 – smoke was getting to me
Thanks Jay and Tania
28:45. Rowing due to smoke
5 band assisted pull-ups 5 GHD sit-ups 10 GHD back extensions, 1-2 rope climb attempts.
Thanks Colin!
32:38
Scaled the pull-ups to 10, otherwise as Rx’d
Nice work 7am crew – and welcome to all the visitors!
31:46
Assault Bike instead of run due to smoke
Pull ups RXd
3 rope climbs first 2 rounds, 2 rope climbs for the last 3 rounds
Great mobility warm up Todd
26:50.
All climbs touch to beam, no chalk entire workout, white rope (except 2 due to room). Remember that training is your opportunity to challenge YOUR highest standards, which makes for easier life (and competition, if that is your thing).
26:05 as rx’d. Didn’t push any one element just tried to keep it consistent. Thanks Todd:)
31:17 – scaled pull-ups to 10 per round as per Colin’s advice. Probably a wise move. Great push 7AM!
28:05
Scaled rope climbs to 2 per round
Thanks Todd!
Scaled 34:38 something like that.
5 rounds
400 m run
10 Pull ups (5 pull ups on rounds 4 & 5)
2 Rope climbs (3 on round 1)
Great job 5 pm!
That was tough.
4 pull-ups short of 5 rounds.
32:00 (may have been 33:00)
– substituted rowing for the run.
– pull-ups and rope climbs rx’d.
Thanks Tania and Jay
27:30
Scaled to 4 rounds of:
400m run
10 pull ups
3 rope climbs
Thanks Jay and Tania!
Rnd 1 – 400 m, 20, 5 – 6:19
Rnd 2 – 400 m, 16, 4 – 7:40
Rnd 3 – 400 m, 12, 2.9 – 7:10
Rnd 4 – 400 m, 8, 2 – 6:31
Rnd 5 – 400 m, 4, 1 – 4:33
Average of 5 rounds of 400 m, 12 PU, 3 RC – 32:13
Went a little something like this:
Round 1:
20 cal Air Bike
15 Pull-ups (3-3-3-3-3)
3 Rop Climbs (top to the blue bar)
Round 2:
20 cal Air Bike
15 Pull-ups (3-3-3-3-3)
3 Rop Climbs (top to the blue bar)
Round 3:
20 cal Air Bike
15 Pull-ups (3-3-2-2-1-1-1-1-1)
3 Rop Climbs (to the black coupling)
Round 4:
20 cal Air Bike
12 pull-ups (singles)
3 Rop Climbs (top to the blue bar)
Went a little something like this:
Round 1:
20 cal Air Bike
15 Pull-ups (3-3-3-3-3)
3 Rop Climbs (top to the blue bar)
Round 2:
20 cal Air Bike
15 Pull-ups (3-3-3-3-3)
3 Rope Climbs (top to the blue bar)
Round 3:
20 cal Air Bike
15 Pull-ups (3-3-2-2-1-1-1-1-1)
3 Rope Climbs (to the black coupling)
Round 4:
20 cal Air Bike
12 pull-ups (singles)
2 Rope Climbs (top to the blue bar/coupling)
Round 5:
20 cal Air Bike
10 Pull-ups (singles)
1 Rope Climbs (top to the blue bar)
This fell apart quickly and had nothing left in my arms by the end of the 3rd round
Thanks Jason and TNash!
31:15 as Rx’d, this was a bit of an ego crusher.
As usual this was a mental battle between me and the rope, get back on the rope! Actually had a few pulls properly with my legs which is exciting.
Thanks Jason and Tania.
24:38 perscribed. I don’t know how you did this one without chalk Coach, I used a lot! Good push at the 6pm class.
Thanks Jason and Tania
Correction, I was 4 rope climbs short of 5 rounds, not pull-ups. I completed all of the pull-ups.
I was the only person in for the 7pm class.
31:40
15 pull-ups and 4 rope climbs per round
good suggestion on the scale Jason
And thanks for runners my with me Tania!
Running with me*
Forgot to look at the clock… 35:00?? Rowed instead of running, blue band for pull ups (10 per round), 2 rope climb attempts per round. Thanks Jay, Tania and Sarah
33:00
This one hurt after 3 weeks off!
12 pull ups for rounds 1-3 and 10’s for 4 and 5
2 rope climbs each round – only once to the top, varying heights afterward but minimum 1/2 way each time
runs as prescribed – subbed rowing in round 5 – smoke was getting to me
Thanks Jay and Tania