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Lifting Ourselves and One Another

Tuesday, October 22, 2013

5 rounds for time:

Run 400 m

20 Knees to Elbows

Coach’s notes: Β Post time to complete to comments.

CFC KIDS HALLOWEEN WOD – SAT, OCT 26

Get your costumes ready for a Spooktacular WOD!
All CFC kids who dress up will be entered into a draw to win one of two Cineplex Odeon movie passes ($25 value).

Comments: 28

15:51 – scaled K2E to 10 per round. first day with the new elbow….
thanks OG, your new kicks match your personality. πŸ˜‰


19:29 at 7:00am πŸ™‚


19:53 – did the first two rounds of K2E on the bar and then did the last three rounds as V-sit-ups.
Thanks Colin


20:31
Rowed instead of running. I swear I’m going to be the best rower CFC has had!
K2E-getting knees as high as possible, which wasn’t very. Hit a wall with these. Could not get any sort of rhythm going at all and got very frustrated.

Thank you so much for the encouragement Michelle. I needed it today!


Did 1hr of spin class at the office gym.


Recovery Day
5 rounds
500m row
Rest 3 min
Intention was to keep all of these sub-maximal at a 1:50 pace
1:50.5/1:50.7/1:50.8/1:50.8/1:50.0
Thanks for the encouragement Katrin.


18:30
Subbed banded (red/blue) pull ups for K2E 10 per round.
Managed to actually run all rounds, no partial walks for me…….having said that anyone speed walking would have been faster! Still, it is progress πŸ™‚

Thanks Michelle


A) OHS: Failed at 275lbs again, just a little forward coming out of the bottom
B) Alternating OTMx10: 6 HSPU/6Pistols
C) 21 Thrusters @135
800m run
15 Thrusters
400m run
9 Thrusters
200m
11:31


A. snatch pull/snatch shrug/power snatch 1.1.1 – up to 105#- focus on full extension
B. 1/4 snatch balance/full snatch balance 1.1 – tech – up to 105#
Thanks Brett!


Open gym with “The Gregger”.
17:48
I tried keeping up with “The Gregger” and in doing so I almost pulled a “Gregger”. πŸ™‚


20:45
thanks Michelle and Jason!


Today was hard for me. Foot started acting up during pose drills in warm up. Stuck to my normal run technique and managed to complete the wod but, it wasn’t pretty. 22:49. Ripped the crap out of my hands on K2E. Even though my hands are a mess I feel like I’m really progressing with my technique. Could string 10 together most of the time at the beginning of each set.
Thanks for the encouragement Michelle.


Open gym with Mark. 17:43. Barely able to stay ahead as k2e broke down to singles that were more desperate lunges of the knees upward than an actual proper movement. No shame in huggin the bowl Mark, accept it… Even embrace it! Well done.


23:11
Scaled to 15 K2E per round, some to knees, some to triceps, some….
Runs felt great at 6am!
Thanks OG…..nice shoes!!


20:48

K2E fell apart quicker than I expected. Ended with sets of two.


Modified to 400 meter run + 10 ring rows + 10 sit ups
17:44
Thanks, Jason!


20:06 – K2E as rx’d as possible in rounds 4 & 5
Thanks Jason


Filled my running quota a few weeks ago lol.
Performed yesterdays Back Squat WOD.
225/245/265/285/305/315 (Last attempt Dec 7/12 – 245lbs)
A little sore from Sunday but once I got going, the legs felt better. Maintaining low bar position for all sets – feel safer doing this


14:54


21:47


21:49 as rx’d
Thanks Jason!


16:57 rxd
Thanks Jason


13:38.

Thanks Jason.


18:48 … only did 10 K2E , but worked on getting them higher.

Thanks Jason.


3km run with the dog = 15mins and did session 1 practice for the gymnastics course, once this am and again tonight. Why do push-ups suck so much?!


18:17, scaled to 10 k2e per round.
Thanks for the coaching Jay and giving us the ok to scale quantity- I’m so happy to have no tears !


14:54.
Thanks Jason


21:35
WOD kicked me Thanks
for me running sucks plan and simple
K2E were ok for first 3 rounds , round 4 struggled and round 5 was more K2A ( knees to Air)
Thanks Colin


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