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Lifting Ourselves and One Another

Tuesday, October 28, 2014

Oct.28.14

Tabata Intervals for Reps:

1.  Ring Support

2.  Back Extension

3.  Medicine Ball Clean – 20#/14#

4.  Chin Over Bar Strict Hold

Coach’s notes: Post results to comments.

Compare to July 22, 2014

Comments: 13

Back extensions 11/10/10/10/10/10/10/10
Med ball cleans with 6lbs 3/5/5/5/5/5/5/5
GHD sit-ups 0/5/5/5/5/5/5/5/5
Switch lunges 10/10/10/10/10/10/10/10
Lots of modifying to keep my shoulder out of the action.
Thanks for the coaching Colin.


Back extensions 12/10/10/10/10/10/10/10
Med Cleans Rxd 6/5/5/5/5/4/4/5 –
Chin Over Bar – Ya right these were tough 4 sec / 2 2sec a round
Ring Support 4sec hold *2 per the 8 rounds –
This was tough
Thanks Colin


I love Tabata workouts and doing them at 6:00am is so, so extra special…

1. Ring Support – 4sets of 20 seconds/1x12secs/1x15secs/1 x10secs/1x15secs
2. Back support Situps – 15/10/10/10/10/6/5/5
3. Med VBall Clean (14#) – 6/6/6/6/6/6/6/6
4. Chin Over Bar – 20sec/20 sec/20 sec/20 sec/10sec/10/sec/5sec

For the “cool down” – 40 minutes on a hot & sweaty C Train

Thanks OG.


1. Ring support 20sec x 4 sets/15sec x 4 sets
2. Sit ups instead of BE. 110
3. MBC 6 x 8 sets with 12lbs
4. 20/20/12/10/10/10/10/10 – Not much left after the first 2 sets.
Did this one at home.


At CrossFit DV

Snatch Balance
3-3-3-3-3-3-3
Worked up to 115 but didn’t do all sets. Legs were not a fan of me today after yesterday’s heavy squats and a nice 3.5 hour drive this morning.

21-15-9
Toes to Bar
Power Snatch 115lbs
13:16
Took longer than I thought but my toes to bar are starting to come along. thanks TT Gymnastics!


1. 16/16/12/12/13/10/12/12
2. 6/8/8/8/8/8/6/8
3. 6/7/6/7/7/7/7/8
4. 15 sec for all

Thanks Michelle. Great talk about intentions and backing them up. Made me approach the WOD a bit differently.


3. Med. Ball Cleans: 8/8/8/8/8/8/8/8 = 64
4. Chin Over Bar: 15/15/15/15/15/12/12/12 = 111
1. Ring Support: 15/15/15/15/15/15/15/15 = 120
2. Back Extension: 11/11/11/11/11/11/11/13 = 90
Total = 385
Thanks Erin and Jason.


1) 3 @ 20, rest close to 15
2) few at 10, none less then 8
3) 7 or 8 on first then rest 5 and 6s
4) most around 15
thx Jay n Erin


TT homework volume
3×5 @85% Deadlift at 425
3×5 @85% Bench at 185
max strict pull ups


1. 20×8=160
2. 4×10, 1×11, 3×8=75
3. 6×6, 2×5=46
4. 20×8=160

441 total


You’re welcome Ken!


1. 20/20/20/19/19/18/20/20 = 156
2. 6/9/9/10/10/10/10/10 = 74
3. 4/3/3/3/3/4/4/5 = 29
4. 20/20/13/12/14/10/10/20 = 119

Total = 378


1. 20/20/20/20/20/15/15/16 = 146
2. 13/14/15/13/14/15/14/15 = 113
3. 6/6/5/6/7/6/6/7 = 49
4. 10/10/12/12/10/10/12/13 = 89

Total = 397

Thx Erin and Jay


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