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Lifting Ourselves and One Another

Wednesday, June 10, 2009

For time:

Run 200 m

Run 400 m

Run 800 m

Run 400 m

Run 200 m

Coach’s notes:  You have the full hour to complete this WOD.  Rest as you see fit between sets.  Post time for each run and total to comments.

CrossFit Teens at CrossFit Calgary HQ starts this Sunday at 1:00 pm.  This is an introductory and scalable strength and conditioning program for 12+ to 17 year old, enhancing general fitness and focuses on improving; strength, power, speed, agility, balance, stamina, flexibility, accuracy, endurance and coordination.  The group setting enables teens to train with peers in a supportive environment where every participant experiences success, learns fundamentals, including safety in the gym and eventual progression to the adult CrossFit classes.  Membership is $85/month or$20 for a drop-in.


Comments: 14

0:40 / 2:02 / 4:50 / 2:05 / 0:42

:34.59 / 1:24.31 / 3:02.94 / 1:23.16 / :32.19… hill was tuff! quads feel better after though!

Total time…8:49

It felt a little odd having trouble walking after the past two days and then voluntarily coming to a running class… :38/1:43/3:52/1:43/:36 Strangely though, my legs feel a little better.

Made today a strength day instead.
Box squats 5x5x135
1 – 1/4 squats 4x5x155
Shoulder press, singles @ 125
Planche progression (tuck) practice, 5×3-5 seconds.

Stacey and I did RANDY…75 power snatch for time, 6:20 and 6:10, Thanks Brett–still feeling effects of all of those *&^% med balls on monday and Staceys Killer wod from yesterday too!

Track was closed so I had to try it on a treadmill… It was weird.

200m: 1:02
400m: 1:49
800m: 3:28
400m: 2:18
200m: 0:50

Neil – 0:36/1:36/no time for 800m lost count of number of times around tree and back/1:40/0.38
Judy – incorporated POSE into some of my runs

0:38 ? (stopwatch didn’t start-lousy fingers!)

First POSE lesson tonight, so I tried to incorporate it into the runs.

0:32/1:24/3:22/1:22/0:30 = 7:10


Total run time: 6:13

My quads were pretty fried from Monday, but the runs still felt okay. I’m looking forward to a rest day tomorrow though!

800m run felt really long. Time sure reflects that!


I tried POSE and it felt awkward, awkward like your first steps awkward…awkward like your first kiss…maybe i’m just awkward….hmmmm

Stairs were the enemy today, so I was not up to sprints, plus my dad was in town which was a good excuse not to make my way to CF.

Instead warmed up with 2x 800m run to make Brett happy. 3:15 and 2:53.

Press 45×10, 65×3, 75×3, 85×3, 95×3, 105×2+F, 105×3 (PR for reps), 110F, 110F.

Then did 5 rounds
20 pushups
20 bench dips
30 situps.

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