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Lifting Ourselves and One Another

Tuesday, December 7, 2010

5 rounds for time(s):

Row 300 m

25 Box Jumps

Rest 2:00

Coach’s notes:Β  Guys use 24″, gals 20″ for box jumps and post times per round and total to comments.

Comments: 20

6 am tabata row for lowest calories
Rick. 5. Adelle. 4
2. Rnds in 3 min of
10 reverse lunges and 10 sit ups
Rick with 25# 5. Adelle with 15 4+5 rl
3. Rnds in3 min of
10 switch lunges and 10 Pushups
Rick 5+4 pu. Adelle 4 with all strict pushup but 3
4. Rnds in 3 min of
10 Russian step ups 10 ring dips
Rick with 25# 2+2 rs. Adelle with 15# and purple bands 1+5 rs
That’s a lot to record. That last rnd was tough but I was happy with my Pushups
Thanks Laura & Colin


Total time 22:33.
2:53/2:54/2:53/2:55/2:58
Great class Michelle!


This was a tough one.

2:48/2:56/2:57/2:58/2:59

Rowing got faster each round, box jumps slower each round.

Thanks Michelle


As Rxed, Total Time 22:50
1:04,1:11,1:05,1:14,1:.07

Yuck…not a great a work-out for morning after..


21:09 total time (started @ 2:15)
Row times: 1:04/1:07/1:11/1:10/1:11
Round times: *if my math is correct* 2:35/2:37/2:40/2:43/2:36
This was awful – Rebecca you were unreal! Nice work! You look like the energizer bunny doing your box jumps!
Michelle, you rock! Great class & energy today


Opps! Posted my row times instead.

Time per rounds: 2:53/2:51/2:59/3:14/2:53


Rebecca:
18:14 total time
Nice work 930 class! Thanx Michelle!!!


23:27 TT; Rd 1: 100.9 / 20″bjs, Rd 2: 106.9/ 24″step ups (whoops), Rd 3: 108.9/ 20″bj, Rd 4: 107.7 followed by 10 24″, 10 20″, and 5 24 ” bjs Rd 5: 104.9 followed by 5 24″, 5 20″ and 15 24″. Great class.


21:38 total time
2:25/2:58/2:51/2:44/2:42
Based on my times, had a hard time finding a good pace and sticking to it. Now I’ll know what to expect for next time.
Thanks DJ!


2:07/2:13/2:13/2:13/2:09 18:55 total time. 10:55 working time. Great job everyone in the 6pm class, especially Katie for the extra work;) Awesome job Rebecca, I have to learn to do box jumps like you. Thanks DJ.


As rx’d

Rows:1:03/1:09/1:11/1:11/1:06
Rnds: 2:47/3:05/3:06/3:03/2:44
Total: 22:45
Working: 14:45


Did yesterday’s WOD at home and posted there…


Rows: 1:00.4/ 1:01.4/ 1:01.0/ 1:00.7/ 1:00.4
Rounds: 1:56/ 2:05/ 2:06/ 2:22/ 2:24
Total 18:53

rounds 4 and 5 took a short rest between rowing and jumping. bad move. πŸ™‚


as rs’d Total time 21:37


Total Time 21:40
Rows:1:12.7/1:15/1:14.7/1:16.8/1:17.9
Rnds: 2:47/2:49/2:39/2:53/2:49
Great class Michelle


Well, I knew I was sleepy tonight- I woke up in round four and realized I had been doing MORE than I should have- GASP! I did 30 box jumps in the first three rounds and then 25 for the last two. I pretty much crashed and burned after row 1- total time- 22:13.
Thanks DJ for the encouragement tonight, it helped!


Oh, Chelsea your box jumps are the same as the energizer bunny/Rebecca- beeping fast!


22:14 total time
Box jumps, the killer!


19:45 total time


18:55 total time; thanks DJ


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