Tuesday, December 9, 2008
6 rounds for times and reps:
400 m Row
AMRAP Pull-Ups
Rest 2:00
Coach’s notes: Post time for all 6 rows and number of pull ups per round to comments.
CROSSFIT CALGARY HAS BEEN CHOSEN TO HOST THE CF GAMES 2009 QUALIFIER! Click here for more details.
First time in a long time I met with Pukie…..
Annie (Part Deux)
Time = 5:36
No abmat this time. only 1 week after the last meeting with Annie. 5th day in a row of WOD’s. Really happy with the results on this one!
well done then Rob but I guess a few more times to get to sub 5
my metcon day was warm up with 1-10,10-1 bodyweight deadlift ladder, 1-10,10-1 9kg slam ball ladder, 1-10,10-1 30″ box jump ladder
followed by Annie with anchored abmat sit ups in a new pb of 6:01 unfortunately I was in such a hurry to ditch my rope on the round of 10 that I failed on the last rep and had to do it again. All reps unbroken otherwise.
pre wod – Annie 8:58 (pr)
Calgary wod as rx’d:
1:18/1:23/1:23/1:24/1:22/1:22
13/9/8/9/8/9
OPT Workout
Alternate between Hang Squat Clean x 3 and Assisted Dips x 5
HSC – 55/65/75/80/85/90 (felt I could have done more, but had a 20 min max time)
Dips – 90/80/70/60/60/60
Then….
As Many Rds in 10 min
3dbl unders and 9 Hip Smashers
4 + 3 dbl unders (was aiming for 8 – 10rds, harder than it looked)
1:20/1:28/1:31/1:31/1:35/1:34
18/9/8/8/8/10
Nice work Rob and Intent.
1:35/1:40/1:34/1:35/1:44/1:42
10/10/6/7/5/5
I modified to jumping pull-ups
16.4/22.0/25.7/23.3/19.6/27.4
6/4/4/5/5/4
1:16/1:19/1:24/1:25/1:25/1:25
push ups instead of pull-ups 35/18/18/19/19/17
It’s been a long time since I rowed. I felt ill from the second round onward…