Tuesday, June 1, 2010
A. Touch and Go Clean and Jerk – 5 reps x 5 sets, rest 3:00
B. 500 m Row for time
Coach’s notes: Post highest load for clean and jerk and time for row to comments.
A. Touch and Go Clean and Jerk – 5 reps x 5 sets, rest 3:00
B. 500 m Row for time
Coach’s notes: Post highest load for clean and jerk and time for row to comments.
That’s the only photo where you’ll see Gord leading in run. Great work!!
at 6a.m.
4 rounds for totals
45 second row for calories 15 sec rest
45 second Russian step ups to 20″ rx 20/30 lbs (rd 1/2 used 12.5 to 18″, rd 3/4 used 13″ box) 15 sec rest
45 second bar hang cleans rx 65/95 I used 56lbs
45 second switch lunges
2 minute rest
rnd 1 = 11, 9, 9, 30
rnd 2 = 11, 9, 7, 33
rnd 3 = 11, 12, 9, 33
rnd 4 = 11, 13, 10, 34
Total = 252
Thanks Laura and Colin.
Clean & Jerk – 70#
Row – 1:58 Thanks kindly, Michelle.
A. 45×5/55×5/65×5/87.5×3 (I thought this was 74, apparently I can’t add and couldn’t figure out why this felt so heavy…opps!)/ 80×5.
B. 2:03.9 on damper 5
Is Gord actually running? Looks like he is just strapped to the hip of Rob C.
95#, 105#, 110#, 115# x 1, 115# x 2… 115# just didn’t feel right in setting the bottom and pulling so shut it down on those sets.
1:33.6 for 500m row. PR by 3.4 seconds… and some good post row pics for the site. thanks michelle, chelsea, audra, krista and brett for the encouragement!
Kris…AWESOME row!!!! I’m also really happy that Krista did not drop the rower on your head while you were lying there in a altered state of conciousness…guess if I was really concerned I could have helped her move it, but I was way too busy laughing!!!!! Seriously…great work….Brett has some work to do to catch you!!!!!
Rock awwn Kris!!! That is bad ass!
Was this picture taken before or after Gord tried to take out Team CFC?!? Great job today Kris, you killed it. Also, thank you to Krista for the entertainment after that row, very glad you didn’t kill Kris. I think it may have been easier, and a little safer, to drag Kris over to the rower.
WAIT til you see the picture of Kris AFTER the row!!!! he actually didn’t even remember I was there!!!! and that was about 4 hours after his row!!! (he texted me to ask if I saw!!!) I think he’s messed up!!! (still!!) as for providing entertainment, I was TRYING to get the “shot” for michelle with Kris sprawled on floor and rower with his time in the background!
thanks for helping everyone! NOT!
Kris – that was sweet!!! beat Brett’s PR I hear…. hhhmmmm challenge ???
A – 65/70/75/80/90 – weak link was getting up out of bottom of squat
B – 139.7 (few seconds short of PR) – damper 7 – went into it tensed up and grimacing – should have been more relaxed
A:65/75/85/95/95- form(pulling) wasn’t good at 95..still need a lot of practice on this lift.
B: 1:43 PR by 1 second – very happy – rowing frightens me – I was ready for a stretcher after this.
Kris, wow – NICE time! Cory and Jeff great times too!
Neil A – 95/105/110/115/125 – not all rds touch and go
B – 1:43.0
Judy: A – 33/43/48/53/58(3) – not touch and go – there are times I wish I had shorter arms and legs
B – 2:07.7
Thanks Laura, you are one crazy coach (crazy in a good way)!
OOPS – Thanks Laura for the great coaching as always!!
Jerks weren’t feeling good, so after the first 2 sets I just did cleans.
115/135/145/155/165
Row 1:24.5 at damper 4.5
I’m sure the cleans took a lot out of me on the row. After the first 350m, I just couldn’t use my arms anymore. This was the first time my biceps were sore after a row.
Wow great row Cory!
Smoking row this am Kris!!!! (Brett’s got a little work ahead of him I’m thinking)…..and the post wod pic is sheer perfection! I love it !!
75×5/95×5/105×5/115×4/115×2. Clean felt good but jerk let me down.
Row 1:29.8 at damper 7. PR by 7 seconds. 40 minutes to regain normal vision.
95/115/125/135 broken/135 broken
1:34:?
Great job on the PR’s Katie, Kris and Davidq
95×5/115×5/125×5/135×2 (laughing)/135×5
1:35.3 – dizzy, fuzzy vision and the whole nine yeard afterwards…
Hey, where is the Hulk’s post today? Did he survive the row?
75 x 5
95 x 5
115 x 5
135 x 5
145 x 5
500 M Row 1:41
Great Class Michelle!
115/135/145/155. Only did 4 rounds as I could feel my form going and I hurt my back doing only cleans a few months ago.
132.5. Damper at 5 I think. Was off on my PR with the lower damper setting. I feel more comfortable with a higher damper. Guess I have to work more on my efficiency.
55×5/65×5/70×3 hit my chin/70×3/70×5/70×5.
2:03 for the row at 5.5 damper Thanks all that night.