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Lifting Ourselves and One Another

Wednesday, April 21, 2010



As many rounds in 16 minutes:

15 Unbroken Wallballs

10 Deadlift

Coach’s notes:  Guys use 185 lbs and gals 115 lbs for deadlift and 20 lbs and 14 lbs for the wallballs.  Post rounds and reps to comments.

Comments: 13

8 full rounds… but might have been 9. even though i kept track on paper i think i forgot to check off the 3rd round. anyways wallballs as rx’d, deadlift scaled to 145 lbs. i warmed it up and it just didn’t feel right at 185 so i backed it off. wallballs went surprisingly well- i thought i would be scaling the unbroken part. took lots of rest before them, prob 30 seconds or so.

The Tibetan orphanage that I traveled to last summer (the photos and videos you’ve been seeing on here) was hit by an Earthquake on April 14th. All of the kids survived, but the orphanage is now unsafe so all of the kids are sleeping outside. The surrounding villages were hit hard and getting supplies to the kids is difficult. It is estimated that over 2,000 people have died, 12,000 are injured, and over 90,000 people are without food, water, and shelter.

We are collecting donations that will be sent over with Calgarians traveling to Tibet to help with emergency relief efforts in Yushu Village and at the orphanage. If you would like to make a donation, please write out cheques to “Compassion in Deed” and leave them at CFC for me to pick up. Tax receipts will be available for donations over $100. As always, thank you for your support.

http://warithang.wordpress.com/ <— if you want to make a donation online, there’s a link on this site. Thanks!

7 rounds + 15 + 2
I did this one from home. We only have a 20lb wallball so I only did a 1 foot toss in the air (low ceiling in our basement) followed by the full squat. Unbroken until round 5. All the deadlifts were unbroken using 115lbs.

8 rounds as rx’d. Would have had 9 if I hadn’t let the ball land on my face on the 13th rep of the 8th round. Had to rest and redo the wall balls. 🙂

Judy – 115lb DL, 6 lb WB, – 5 rds + 15 WB + 7 DL
All wallballs unbroken – next time I will use 8 lbs and try to not rest as long between rounds.

As rx’d
5 rounds plus 3 WB
Wallballs were:
15 unbroken
15 with couple very minor pauses
15 with several brief pauses and a few not to line
9, puff, puff, 6 – kept moving most of time but several not to line
6 rest, 4 rest, 3 rest, 2 – many not to line – tried to keep moving but rests were taken when ball failed to leave my hands
DLs were kinda 6 + 4 most rounds
Next time go lighter on DL and WB and go for more rounds.

Scaled wall ball to 12lbs. I should have done rx!
10 rounds + 9 wallballs

As rx’d
Took way to long to get going at the wall balls!
Didnt feel very strong at my deadlift today either

A. Floor press 155×3, 160×3 165×3, 170×1, 175×1, 180×1, 185×1 (PR)
B. WOD: 9 rounds as rx’d, unbroken wallballs.

6 rounds
2 rounds 20lb, 4 rounds 14lb
185lbs on dead lift

115 lbs for DL and 12 lbs for WB
7 rnds + 8 WBs. Really only 4 rounds counted as WBs were broken after that. All sets of DL were unbroken and felt good but the WBs were VERY difficult.
Thanks Brett!! This one was very difficult for me!!

7 Rds + 15 Wallballs + 5 DL. (Used a 16# ball)

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