Wednesday, August 31, 2011
A. Snatch Balance – 2 reps x 5 sets, rest 2:00
B1. Handstand Holds – 45 seconds x 4 sets, rest 90 seconds
B2. KB Swings – 15 reps (unbroken) x 4 sets, rest 90 seconds
Coach’s notes: Post loads for snatch balance, time for handstand holds and loads for KB swings.
Compare to April 15, 2011
Important Notice: Labour Day long weekend hours for holiday Monday September 5 are as follows:
Adult classes – 9:30 am and 6:00 pm ONLY
CFC Kids classes run as scheduled
Nice picture krista:)
A) 52/72/82/92/102 these felt good today.
B1) as rx’d
B2) 1.5/1.5/2/2 the last two were to forehead level.
Thanks Brett fun class. Great job Alok and Yasmin nice handstands!
Strong pic, Krista!
A1: Worked up to 32 – focus on form – chest out…
B1: A bumped head and exploration of childhood trauma…
B2: .7/1/1.25
Thanks Brett and 9:30 class!
Hey everyone I have registered a dodgeball team and for those who are interested in playing you need to go register for our team. Even if you can’t make all of the games still join up so you can come out for at least a few nights. The registration process is easy. Go to calgarydodgeball (dot) ca and click on Register. Select Register to an existing team and fill out the information. We are Team Blue Balls. Once you have done that please let me know so I can keep track of who is all on the team. Thanks everyone, this is going to be lots of fun. As always feel free to contact me with any questions. Also don’t forget Capture the Flag this Saturday at 2pm in the Tuscany Ravine. I will be posting the meeting/parking place tomorrow.
A) 95,115,135,155,175
B) as Rx’d
b2) 2.5*4
Neil –
A1: worked up to 105 lbs – should have worn my lifting shoes
B1: as rx’d
B2: 1.5/2.0/2.0/2.0-all unbroken
Judy
A1: worked up to 32 lbs – actually enjoyed this for once
B1: from wall – 45 secs/20 secs/45 sec/43 secs
B2: 1.0/1.25/1.5(to forehead level)/2.0 – 3 tiny baby swings went back to 1.5 and did 9 reps and then 6 reps
Brett it would be great if there was a weight between the 1.5 and 2.0 poods.
Great class..thanks DJ for your instruction on the snatch balance it helped alot.
A) 95/115/125/135/145×1
B) as rx’d
C) 2.0 x 4
Good class DJ!!!
Last thing we are in div 2 if it asks.
A. Stuck at 125# tonight. My shoulders were failing me yet again..
B1. Maxed out a 40 seconds ish
B2. 2pood for all
A. 65/ 75/ 95/105/ 110 x1 failed 2nd
B. as rx’d
B2. 1.25/ 1.5/ 2/ 2
Thanks DJ
A. worked up to 125#
B. as Rx’d for 3 rounds (ran out of time)
B2. 1.5/2/2
Thanks DJ
A: stayed at 65# and worked on technique
B: as Rx’d and then tried to come off the wall for the last one, lasted about 3 sec
B2: 1/1.25/1.5/1.5
A. up to 95-wrists not happy tonight
B1. as rx’d
B2. 1.25/1.5/1.5/2 think i managed 3 (ugly) reps before the KB “flung” me about 10 feet across the room!
Nice pic KP!!!
Thanks DJ-always good tips
A: 52/62/67/72/77 x1 (fell during the second lift; definitely have it in me though)
B1: all four sets 45 sec
B2: 1/1.25/1.25/1.25 (chose not to increase as the 1.25 seemed tough enough today)
Thanks DJ! It was great to have a one-on-one during the snatch balance! You gave me some great pointers!
A: 45/55(ugly – decided to go back to 45 to work on form)/45/45/50
B1: First time trying these on the wall – lasted about 15-20 secs each time
B2: .7/1/1 (ran out of time)
Thanks for the pointers DJ
A: 40/50/60/70/80
B1: as rx’d
B2: 1/1.25/1.5(failed after 6)/1.5 (failed after 2)
Thanks DJ, loved the warm up! Good job 5:00-ers.
A. 45, 50, 45, 45, 45kg
B1.50kg weight
B2. 25kg
Worked up to 75# and B1 was for 30,30,45,40
B2 worked up to 2.0