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Lifting Ourselves and One Another

Wednesday, May 11, 2011

A1. Weighted Pull-ups – 5 reps x 5 sets @ 20×1, rest 10 seconds

A2. KB swings – 15 reps (unbroken) x 5 sets, rest 3:00

B. 3 rounds:

60 second Handstand Hold

20 Tuck Jumps

Coach’s notes: Post loads per set in A1 and A2. In handstand holds keep perfect position. For tuck jumps, jump as high as possible and bring knees into chest – work on explosiveness off floor.

Compare to November 27, 2010

Comments: 15

A1) BWx5/7.5×5/10×4/10×4/10×3
A2) 1.25×15/1.5×15/1.5×15/2×15/2×15. 2 pood was around chest height and broken.

B) 50/60/35s

Thanks Brett

A1. 5 sets of three with 5lbs
A2. .7/1.0/1.0/1.25/1.25
B. 6:25 total time. HS holds 60 sec first set, then fell apart after that.
thanks ali for the 1 on 1 @ noon!

A1: BWx5/5×5/7.5×4/7.5×59 supinated(sp.)/10×4
A2: 1×15/1.25×15/1.5×15/tried 2 and could only get up to my stomach..so dropped back to 1.5×15/1.5×15
B: longest hold was 50+10/35++/43+17-that was hard..the practice was needed.
Thanks Chantal, great coaching and encouragement!!

A1: 15==>25
A2: 1.5 pood – barely made last 15

B: Rested between rounds

A1: 5 sets of 5-started with pink & purple bands then went to pink only
A2: 1 pood unbroken
B: Handstands 101! (Thanks Taylor & Michelle) Just getting upside down was a challenge…
Fun Wod, Thanks Taylor!

A1) 5 sets with 18lb. Last rep of last set was maybe an inch short.

A2) 3 x 1.5 pood, 2 x 2.0 pood – unbroken

B) 48 seconds, 46 seconds, 42 seconds
Tuck jumps unbrokern

A1. 4 sets @ 25# 1 @ 30#
A2. 2pood all unbroken
B Handstands= disaster 30-40 seconds
Tuck jumps unbroken

Did hill repeats with Hulk in Tuscany after.. 1)?? 2):56 3):58 4):57 5)1:02 6):52 (not fun!)

A1: BWx5/5#x5/7.5#x5/10#x4/10#x5
A2: 1pd/1.25pd/1.25pd/1.25pd/1.5pdx7 all unbroken
Thanks Taylor!

A1: 25/30/30/35/40 all @ 5 reps.
A2: 1.5/1.5/2.0/2.0/2.5 all unbroken except last set (2.5) x 10 (tough)
B: first 2 sets of handstands as rx’d, 3rd set 40 sec/20 sec, tuck jumps all unbroken.
Thanks Chantal!
@Kimmer, nice work with the 2pd!

A1: 10/15/20/20/20
A2: 1.25/1.5/2.0/2.0/2.0
Hand stands: 60s/60s/45+15s
Tuck jumps as Rx’d
Trev, nice job on your 2.5 KB swings
Thanks Chantal

Did yesterday’s wod in 26:10 as rx’d. Horrible!!!
Then drove to Tuscany to do hills with Mike (Stoney Trail and Nose Hill)
1. ??
2. 1:04
3. 1:13
4. 1:24
5. 1:12
6. 1:06
Horrible experience as well!!!:)
Can someone explain why we do this to ourselves?

Wasn’t having a good day today. Had to drastically modify this workout. Won’t write it all out here. Notes are in logbook.

Thanks Taylor for your modifications and help with the handstand holds!

Alvaro..did you run the hill by the ravine?


A1. BW x 3 for 5 sets. Still struggling with pull-ups with no kip. Although I could only do it with the purple band 2 months ago.
A2. 1pd, 1pd, 1.25pd,1.5pd,1.5pd all unbroken
B. as rx’d with rest in between rounds

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