Tuesday, July 5, 2011
A. 3 rounds for time:
Run 400 m
10 Power Snatch – 135#/85#
B1. GHD Sit-up – 10-15 reps x 3 sets, rest 90 seconds
B2. GHD Raise – 10-15 reps x 3 sets, rest 90 seconds
Coach’s notes: Post time to complete A to comments. In B1 and B2 progress the load if you reach 15 reps and post results to comments.
Important Reminder – A new pull up seminar with Brett Marshall is happening on July 10. Click here for more details and to register. Spots are limited.
Slow 5 km run in PEI this morning…got up to late to make it to the Crossfit PEI 6:00 am WOD.
Rick 9:47 using 75# for snatch
Adelle 10:14 using 42# for snatch and rowing instead of running as my calf is really sore. Knead a massage! Thanks Ali.
a: 12:30 as rx’d – i enjoy’d this a lot more on friday when i was using 95#s
b1: 11 reps per round
b2: 7 reps per round
A: 10:10 @ 42
B1: 12/12/12
B2: 10/10/10 – modified
Thanks Aly!
Did crossfit in Edmonton, bit different structure
3 rounds for time 3 tire flips, 7 renegade rows, 9 tuck jumps 200 m run. Ladder work x5 mins. 3 rounds of same above. Core work x3 mins. One round for time.
Cumulative Time 15:18 using 15# for rows.
A. 10:16 @42#
B1. 15/15/12
B2. 10/10/10 – some went almost parallel others about 15 degrees or less haha. great pracitice
thanks Ali….go to the doctor 😉
A: 10:16 with 42#. I’m glad Ash and I were close because it made me hustle. Felt really good the last round because I was finally warmed up.
B1: 15/15/10 whoah dizzy
B2: 12/12/12 slowly, working on form.
Thanks Ali and Mark!!
9:41 as rx’d, slower then I wanted due to a bit of a sore knee feel like I am getting old or something:)
B1) 15 for each
B2) 15 for each
Thanks Michelle.
A: 12.26 with 75 lb snatch and actually ran today and felt ok
B: did 13 each set
thanks michelle
9:40 with 62#- went down in weight because it was early (6am class), last time with 75#. This time was much more pleasant:)
B1: 15/15/15
B2: 15/10/10
Great class, thanks Ali and Mark!
Weather was too nice. Biked 50km just in case I decide this week to enter Osoyoos 1/2 Ironman. I’m not ready but I’m going to be there anyway….
After 3 days of mtb racing in Fernie the legs/hips were TIRED!
A: 10:40 @ 95lbs
B1/B2: 15
A. 10:14 @ 75lbs (did hang power cleans instead of the snatch)
B1. 10 (not sure why I stopped here)/15/15 (tried 5 with 6lb ball)
B2. 10/10/10
Thanks Michelle, great coaching:)
Great job everyone in the 6pm class!!
A. 10:06 – 52 lbs-should try 5 lbs more next time, at least.
B1. 15 for all sets. tried increasing load with 4lb MB on 3rd set, but too hard on the back
B2.15 for all
thanks michelle
11:50 as rx’d
B1 15*3
B2 8,10,0 felt like I shredded something:)
A. 10:43 as rx’d
B1. 15/ 15/ 15 with 4lb med ball
B2. 10/10/10
Thanks Michelle!
A: 11:05 @ 42#
B1: 10/10/7
B2: 10/10/10
Thanks (again), Michelle!
13:23
A1. 12:18 as rx’s
B1. 15, 10 with 6 pound med ball, 15 with 6 pound med ball
B2. 5/5/3
12:04 @ 115 should have maybe done 120 or 125 this go around
B1 15 for all
B2 15/15/10
A. 12:13 @ 67#
B1/B2 all 12s – did back extensions instead of GHD raises
Thanks Michelle!
24 something @ 115#. Shoulder feeling better
A. 14.09 @ 110#
B1. 15@BW/ 15@4#/ 14@6#
B2. 15/8/8
A: 11:35 w/ 15kg (compared with 20:15 for 5 rounds on Thursday)
B1: 10/10/10
B2: 10/10/10 tried GH Raise, scaled to Back Extensions.
A) 32# in 13:38, worked on tech- go heavier next time..
B1) 15/15/15
B2) back extensions 13/10/8
Thanks Michelle!