Welcome to Calgary's original CrossFit facility  |  Join us  |  Try CrossFit
Lifting Ourselves and One Another

Tuesday, June 23, 2009


Back Squat on the Minute

  Coach’s notes: Guys use 65 lbs and gals 45 lbs.  Post number of minutes to comments. 

Compare to December 16, 2008


Comments: 21

6am class;
10,9,8,7,6,5,4,3,2,1 12# wall balls
30s wall sits (not so sure about the names here)
10,9,8,7,6,5,4,3,2,1 1 pood kb swings
30s ring holds
10,9,8,7,6,5,4,3,2,1 abmat sit ups with 5lbs
30s plank holds

Fun (painful) class!

6am class per Amy’s description above.
Wallball at 20#, KBS at 1.5 pood, Abmat sit-ups with 10lb held overhead.

6 a.m. as above
Adelle WB at 8#, .7KB, 5lbs for abmat situp
Shoulders are feeling it from the rings and planks, just wondering when the abs will start to kick in. I think the wall sit was toughest for me. This was a really tough class mentally. You had to really make yourself do those holds! Tuesday mornings are never dull.

6 am class was great. 20lb wall ball, 1.5 pood swings, 10 lb overhead ab mat sit-ups. The wall sits were the toughest for me…my left leg was like a sewing machine at 20 seconds by round four. Love the surprises of these 6 am workouts.

6 a.m. as above
WB at 10#,
1 pood KBS
Agree, love these classes (when they’re over!) – Thanks James, Rob
wall sit toughest for me too, shaking legs! by the end of planks going to knees, hard to hold myself up!!!

As rx’d…21 min + 22 reps

At noon, part of last Friday’s WOD
4x400m row, 2 min rest.
1:17, 1:19, 1:21, 1:22. Felt difficult after 6AM session.

D 6am sweat-fest w James and Rob; 20lb wall ball, 1.5 pood swings, 10 lb overhead ab mat; wall sit and plank holds toughest for me. Thanks!


as rx’d 22 plus 21 last time was 22 plus 15

As rx’d 23 rds + 22…thanks to everyone for the encouragement tonight!

20 rds plus 20 reps. Buzzer hit before I could get 21 but I was pretty smoked at this point. Hit the wall around 15 or so where my pace slowed dramatically.

22 + 16 as rx’d Thanks Brett and Evan

17 as rx’d…. YAY! finally one that is requested!

Neil 19+10

19 Rounds + 11 Reps

as rx’d 23 rds + 20 (3 less reps than last time)

20 + 15 reps.

22 rounds + 17

I don’t want to jinx it, but I think I might even be able to walk tomorrow…

21 rounds + 21
That last one was so close yet so far…

RX 19 rounds …barely finished.
Form started becoming weak and therefore did not even attempt round 20.

Log in to comment