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Lifting Ourselves and One Another

Tuesday, June 9, 2009

5 rounds of each:

1.  30 seconds Weighted Back Extension

30 seconds Rest

2.  30 seconds Jumping Pull Ups

30 seconds Rest

3.  30 seconds Squats

30 seconds Rest

Coach’s notes:  Guys use 25 lbs and gals use 15 lbs for weighted back extensions.  Post reps for each exercise and total to comments. 

The POSE running classes will be dealyed to start July 5.  The class start time has also been changed to 4:00 pm.  Click here for more info and to register.

CFC will be hosting a number of certifications and seminars this summer/fall.  Click here to check them out.

Comments: 19

I am the first person back so I will post the workout for the 6am with James so everyone can just put their rounds.
AMRAP in 20mins:
10 alternating step ups (20″ box)
10 DB split jerks
10 Box Jumps
10 Pushups

Used 25# DB, made 8 rounds, and 5 split jerks of a 9th. Legs were feeling last night pretty hard this morning. Looking forward to a rest day tomorrow


As above – and for future reference, the step ups were done holding the DB (of course)
used 20# DB.
10 rounds even. Legs are trashed from last 2 days.


As above (thanks Taylor) 9 rounds used 10#DB – first 3 rounds of pushups regular – after that from knees


Weighted Back Extension:
(1) 12 (2) 11 (3)11 (4) 10 (5) 12

Jumping Pullups:
(1) 7 (2) 7 (3) 7 (4) 7 (5) 8

Squats:
(1)10 (2) 10 (3) 10 (4) 16 (5) 15

Thanks for the help and suggestions Ali!


lunch time
4 x 5 x bwt (161) bench press.


Worked out with the morning crew and wanted to thank especially Doug and Dave for the push. I promise to use 25 lbs next time Doug. 11 rounds


Can barely walk today from last night… tonight should be fun.


We are back from Peru and running a marathon on the Inca trail at altitudes of up to 14,000 ft. We haven’t run distance since last August and even with the altitude it was a blast. The first 8 miles we gained 5,600 vertical feet, i have to give credit to Crossfit and the training at CFC that got us through this one!

Can’t wait to get back to class next week, unfortunately off to Winnipeg tomorrow morning for work.


I can’t walk either from yesterday. thank God is day off for me today


BE with 25lbs – 88
JPL – 138
S – 107

Legs feel like jello.


As rx’d – BE – 23/22/23/20/20=108
JPU – 28/21/20/17/17=103
Squats – 26/26/25/24/24=125
I will avoid descending stairs quickly.
Thanks Brett for the always challenging but motivating workouts.
BTW, Judy you are VERY strong, your double unders are so fast it’s hard to see the rope!


Neil as rx’d – BE 6(late setting up)/12/11/8/5=42
JPU – 32/24/22/23/22=123
Squats – 24/22/23/23/23=115
Judy as rx’d – BE 20/22/21/21/26=110
JPU – 20/17/18/15/15=85 my chin didn’t clear the bar on some of my JPU’s
Squats -18/18/18/16/16=86
Thanks Katie for all your encouraging words, you are my inspiration!


BE – 21/22/22/21/22 = 108
JPU – 35/24/20/20/21 = 120
Squats – 26/25/24/24/25 =124
Total – 352

Everything but the jumping pullups felt pretty decent surprisingly. After the workout it was determined that I was about an inch too low for the jumping pullups, so I’ll blame their hardness on that.


JPU: 38/36/33/30/32 // 169
Squat: 25/22/22/21/22 // 112
BE: 10/14/15/15/17 // 71
352
BE at body weight only.


Back extentions total: 83 (did 60 with 10#)
Jumping pull-ups total: 79
Squats total: 98
Total: 260


BE with #15 DB: 21/15/12/12/14 = 74
JPU: 27/26/24/23/23 = 123
Squats: 34/27/25/24/24 = 134
Quads feel pretty messed up from yesterday and today’s workout, definitely will have difficulty walking tomorrow…


BE: 18/18/13/12/11 = 72
JPU: 26/26/26/26/30 = 134
Sq: 25/25/25/25/28 = 128
= 334

Carmen our scores are different by only 3 reps. Creepy 🙂


BE: 21/17/15 (w/25) 18/16 (w/20) = 87
JPU: 19/16/15/14/16 = 80
Sq: 23/23/22/20/22 = 110


BE: 35/30/23/20/17=125
SQ: 33/29/25/21/23=131
BE: 16/16/15/13/14=74 (as rx’d)
=330
hmmmm that hurt so good….


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