20:14
14lb wallballs to the 9ft target
Scaled to 50 double unders a round
Thanks Gord! Great work 10am
December 29th, 2015 - Alayne
22:06
14# WB to 9ft target
A few double attempts mixed in with singles (think I got a couple!), but by rnds 3 & 4 I could barely skip let alone try doubles……arms were fried!
Thanks Gord
December 29th, 2015 - Audra
17:52 as rx. 200 wb are icky. Double unders unbroken each round
December 29th, 2015 - Audra
Thanks Gord! ☺️
December 29th, 2015 - Jeff W
19:14 rx’d
Split the WB into 10’s and the DU into 25’s.
Thanks Gord!
December 29th, 2015 - Whitney E
Open gym 19:17 as rx’d.
December 29th, 2015 - curtis N
19:17 as Rx’d
Everything was all over the place, but a fun one to say the least.
Thanks Gord!
December 29th, 2015 - Coach
5:54
Wallballs – 40/10, then 10s for the rest.
Double unders – stupid plastic rope from fire hall broke in first round so this round was sloppy, then went 50/25 purposely in round 2 and 3 to give a little break before wallballs, last round 75.
December 29th, 2015 - Coach
Oops, missed a one in front of the five, 15:54.
December 29th, 2015 - JeffL
14#, 35 WB, 50 DU
24:24
There was destructive interference between the two movements.
December 29th, 2015 - Karen
3rm bench press tonight:
75/80/85/90/95/100
That’s a 10lb PR!
Previous 3rm:
May 2014: 85×3 and 90×2
Feb 2013: 90×3
Further back shows I’ve never been able to do more than 90lbs for 3 reps.
Between sets I did a few 15 calorie sprints on the assault bike to keep warm.
Really happy with this lift tonight. I’m staying away from skipping, jumping until my torn calf muscle heals a little more.
December 29th, 2015 - Aimes
27:44 omg I’m in so much pain !
12# wall balls for all the flippin 200
A mix of singles and doubles but I was getting about 20 unbroken 🙂
Thanks for the brilliant count down tip Ken 🙂
December 29th, 2015 - Storbakken
30:19
Never done 200 WB in a workout before. Definitely an efficiency improvement required.
Sets of 3-4 for rounds 3/4.
DUs were a nice distraction. Sets of 15-25 throughout except for last round 54/21.
Wanted sub 30 but couldn’t push out 75 dubs in the 40s I had.
Stellar coaching by Ken and Greggor.
December 29th, 2015 - Alex Barr
18:11 RX’d
Legs feel like jello
Thanks Greg and Ken!
December 29th, 2015 - Cracker Jack
Open Gym
After yesterday’s big volume front squats 200 WB was not in the cards today. Focused on some other movements
Weighted strict pull ups
GHD sit-ups
Wall hand stands
Some D/U practice
December 29th, 2015 - Mark B
thanks Ken & Greg good cardio event – I was following in Derek’s wake, good times.
December 30th, 2015 - Chelsea
Did at the fire hall so had to sub in 20# DB thrusters 14:07
20:14
14lb wallballs to the 9ft target
Scaled to 50 double unders a round
Thanks Gord! Great work 10am
22:06
14# WB to 9ft target
A few double attempts mixed in with singles (think I got a couple!), but by rnds 3 & 4 I could barely skip let alone try doubles……arms were fried!
Thanks Gord
17:52 as rx. 200 wb are icky. Double unders unbroken each round
Thanks Gord! ☺️
19:14 rx’d
Split the WB into 10’s and the DU into 25’s.
Thanks Gord!
Open gym 19:17 as rx’d.
19:17 as Rx’d
Everything was all over the place, but a fun one to say the least.
Thanks Gord!
5:54
Wallballs – 40/10, then 10s for the rest.
Double unders – stupid plastic rope from fire hall broke in first round so this round was sloppy, then went 50/25 purposely in round 2 and 3 to give a little break before wallballs, last round 75.
Oops, missed a one in front of the five, 15:54.
14#, 35 WB, 50 DU
24:24
There was destructive interference between the two movements.
3rm bench press tonight:
75/80/85/90/95/100
That’s a 10lb PR!
Previous 3rm:
May 2014: 85×3 and 90×2
Feb 2013: 90×3
Further back shows I’ve never been able to do more than 90lbs for 3 reps.
Between sets I did a few 15 calorie sprints on the assault bike to keep warm.
Really happy with this lift tonight. I’m staying away from skipping, jumping until my torn calf muscle heals a little more.
27:44 omg I’m in so much pain !
12# wall balls for all the flippin 200
A mix of singles and doubles but I was getting about 20 unbroken 🙂
Thanks for the brilliant count down tip Ken 🙂
30:19
Never done 200 WB in a workout before. Definitely an efficiency improvement required.
Sets of 3-4 for rounds 3/4.
DUs were a nice distraction. Sets of 15-25 throughout except for last round 54/21.
Wanted sub 30 but couldn’t push out 75 dubs in the 40s I had.
Stellar coaching by Ken and Greggor.
18:11 RX’d
Legs feel like jello
Thanks Greg and Ken!
Open Gym
After yesterday’s big volume front squats 200 WB was not in the cards today. Focused on some other movements
Weighted strict pull ups
GHD sit-ups
Wall hand stands
Some D/U practice
thanks Ken & Greg good cardio event – I was following in Derek’s wake, good times.
Did at the fire hall so had to sub in 20# DB thrusters 14:07