Tuesday, March 25, 2008
“Michael”
3 rounds for time:
800m Run
50 Back Extensions
50 Sit ups
Coach’s notes: Post time to complete to comments.
“Michael”
3 rounds for time:
800m Run
50 Back Extensions
50 Sit ups
Coach’s notes: Post time to complete to comments.
In Montreal today.
Did 5 rounds for time of
6 flights of stairs (2 steps @ time, up and down)
20 double unders
20 25lb/hand DB Thrusters
Time = 18:47
That was fun, the security people thought I was on crack.
2:43
3:47
4:37 Had a wardrobe malfunction
3:58
3:52
Yesterdays was modified:
5 km run on treadmill: 30 min.
3 rounds of 8 bench press @ 90lbs. (rom was limited due to ligament issue 🙁
3 rounds of 8 Jumping pullups
ran out of time…
Total: 24
17:39 – pb!
as rx’d:
ran outside, ghd back ext, anchored sit ups
for those interested in getting “on the board” at Crossfit Calgary for “Michael” @ OPT, 800 m is from the door frame, down the front concrete of the building entrance, onto the gravel, up the driveway to the road to the 400 and back; distance is cut by running on grass in front of facility by about 20 m per round, GHD back extensions and anchored or unanchored sit ups as long as you are all the way up and all the way down on each; all this makes it legit, have fun!
21:17
22:32 (Non-GHD back extensions, unanchored situps)
Way to go OPT Mommy! Unless pb means “pretty bad” instead of “personal best”
Paige:
Crescent Hills at noon – 4 times… 2:32, 2:27, 2:31, 2:34 with downhill recovery.
WOD in class as Rx’d (until I’d read James’ entry… we didn’t start at the doorframe 🙁 ) but I did do GHD back extensions and unanchored situps. I definitely lose time with situps 🙂
Time: 22:12
Julie:
WOD in class subbed knee down pushups for situps
Time: 24:10
Did anyone find out what UBT stands for on the warmup board?? 🙂
NICE WORK OPT Mommy!!!! 🙂
Anchored sit-ups before back extensions
Back exensions extreamly broken 2 sets on the non-GHD, one set GHD
29:04 PB
Paige — UBT = upper body twists, I think. (or Ugly But True)….
In class tonight, legit “Michael” per OPT’s instruction above. 19:56
Back extension is the weak spot. Room to improve there.
DJ- 22:something (subbed row instead of run)
Brittany- 25:34
well done Pierre; welcome to the board, congrats, you’ll be surprised how quickly that will improve when done a few times…and in warmer weather
Ah…UBT – Upper Body Twists. Thanks no_excuses! 🙂
Great work, Pierre!
WOD in class
22:59
Not so ‘legit’ for me-a few modifications…
23:31
800 m row
50 good mornings
25 knees to ‘as close to elbows as physically possible’
WC break
X 3 rounds, completed with 20 lb “baby Vest”
hey guyz! julie! im excited, i just got this account… bla bla bla…
anyway, thanks mom for posting for me, i just want to write it again so there is no mistakes,
3 rounds for time, 800m run, 50 sit ups (i did pushups due to back injurie), and 50 back ex.
time of 24:10.
thx again mama!
Congrats Pierre for taking me off the board. The 800m runs are what slows me down and the sit ups. I can do the back ext straight thru but the runs are my nemesis. well done again.