Tuesday, June 22, 2010
3 rounds for time:
Run 200 m
15 Back Squat
Run 400 m
15 Pistols/leg
Coach’s notes: Back squat is bodyweight for guys and 75% of bodyweight for gals. Post time to complete to comments.
Compare to April 15, 2010
3 rounds for time:
Run 200 m
15 Back Squat
Run 400 m
15 Pistols/leg
Coach’s notes: Back squat is bodyweight for guys and 75% of bodyweight for gals. Post time to complete to comments.
Compare to April 15, 2010
28:28 Back Squat w/ prescribed weight – 115# Band assisted pistols. Thank you so much, Michelle. Great job to everyone in the morning class…Leighanne, please come again. It was great to see you 🙂
22:00
back squat as rx’d (100″)
sub’d band assisted pistols (need practice!)
Maria, nice performance – your progress is absolutely amazing!
19:32 as rx’d (100# for back squat BW 133)
Michelle, thank you! You are always so great at pushing me!
Good work 9:30 class! Fun – but quads may be sore tomorrow!
20:17 w/175lbs (BW) and blue band pistols.
Busy, busy, busy session tonight!
Great cheering for the Hulkamaniac!
Couldn’t decide if I should struggle through this or scale it. Decided to do both.
105 lbs – 66% BW, purple-band pistols
26:42
Last time was 95 lbs and lots of band – 18:35
Decided to do Annie instead, which turned into a very entertaining experience. Squeezed into a corner by the door, started my sit-ups by smacking my head against the weights. Moved over a bit and nearly had Alvaro sit on my head while doing pistols (thank you for not by the way, hope I wasn’t in your way too much!!!). Then tried to switch positions only to come very close to hitting my head against a box jump, of which I then proceeded to knock a water bottle off of and have spill all over the floor (thanks Kelly for cleaning that up). Then had my shoelace come untied (thank you Blaine for tying those up while I was doing my sit-ups). In the end 6:49, 12 seconds off of my PR. Great job tonight everyone.
18:39 as rx’d….. Back squat 90 lbs…..pistols VERY ugly-looking….thanks for the push Katie……Fun class tonight…LOTS of energy! As always Michelle….great coaching! Yummy shakes Team CFC!
23:29.
Back Squats as Rx
Pistols scaled with purple band.
YUCK!
20:51
Back squats at Rx at 90#. Pistols blue band assisted.
Thanks for the shakes and bars Team CFC!
Well, what a relief, I thought I was slower this time but I forgot that I started in the second group and started at 2:00. April: 18:49 Today: 17:56 as rx’d. Back squat was 102. Thank you Audra for the push and Michelle for the great coaching. I love the packed classes! Shakes as always were yummy – thanks team CFC- keep it up!
Hey Katrin, not sure if you’re reading this..the meat I was telling you about has no gluten, no nitrates, no phosphates and no dairy. It’s a quick solution if you have no time.
Neil – 29:00 Back squats at 155. Pistols green band
Judy – 28:27 Back squats at 45. Pistols green/purple band. Row instead of run.
21:26
2 x Backsquat sets as required
1 x Backsquat set at 94% Bodyweight
0.8 sets pistols as required.
2.2 sets banded
17:37.
Did just over 75% of my BW. 165lbs. Since hurting my back, I’m scared to do heavy weights still. And also I need to be able to walk normally on Friday for my tournament.
Substituted 30 jump squats for my pistols. I tweeked the ankle which I sprained a month ago, so pistols were impossible. The jump squats were a horrible substitute! They bled my cardio an fried my legs!!
I never stopped on the runs.
Thank you for the great coaching and the great push tonight, Michelle. And also thank you to Ali and TLaw as well for their encouragement! I am honestly going to miss everyone at CFC!! Such great people!
19:49 165# BW Back Squats did band assisted pistols to save quads for my training
Michelle thanks for the great class as usual and to the CFC Team for the drinks and snacks in the foyer!
31:05 min with 155#(92%BW) and green band assisted pistols