CF WOD "Angie"

2009-10-6 angie
Pull-up (assisted) x 20 Reps
Push-up (honest) x 20 Reps
Sit-up (floor) x 20 Reps
Air Squat (honest) x 50 Reps
CW Time: 7:28Comments: Scaled. I did one kipping, but only got eyes to the bar. BrandX scaling

says 25 assisted, but I forgot. I tried a couple more kips after, no better.

KW time: 6:24 - kipping pullups! Manly pushups! She's an animal! : )

Ciao,

Charles

The Sunday WOD

2009-10-4

Helen

3 rounds of:

• Run x 200 Meters
• Kettlebell Swing x 12 Reps @ 1 Pood
• Pull-up (assisted) x 6 Reps

Time: 8:26

Comments: Sunday WOD. Time to start doing kipping pullups unassisted! : ) 

Others' scalings and times: Kirsten: run 400m, KB 15 x .75p, 9 kpullups; Time: 11:30 

David: run 400m, KB 12 x .75p, 6 strict pullups; Time: 11:59 

I'll be gone next Sunday, but I'll post a WOD you can do in the park with a stopwatch and running shoes on your own.

CF WOD Saturday

2009-10-3
As many rounds as possible in 12:00 of:
Thruster x 5 Reps @ 45 Pounds
Clean (hang power) x 7 Reps @ 45 Pounds
Sumo Deadlift High Pull x 10 Reps @ 45 Pounds
Score: 6 rounds + 9 reps

Comments: Moderate pace, hanging back just a little for form's sake; still pretty tough.
KIrsten's score: 5 rounds + 10 reps, 35#

Ciao,

Charles

A-a-a-a-a-nd...

I almost forgot to tell you, I got my first strict pullup today! from
a dead hang to chin over the bar. I told Kirsten, who was inside
starting on dinner. She said, "I didn't see it," so we went out
together and I did another one! Woo-Hoo! I've been trying to get
that since July. I watched a video of trainer Adrian Bozman saying
that before a person works on kipping pullups, they should have at
least one strict pullup. So kippers, here I come!

Ciao,

Charles

CF WOD

2009-10-2

• 
  
• 
  
• Clean (squat) x 10 Reps @ 55 Pounds
• Sit-up (abmat) x 25 Reps
• Clean (squat) x 8 Reps @ 55 Pounds
• Sit-up (abmat) x 20 Reps
• Clean (squat) x 6 Reps @ 55 Pounds
• Sit-up (abmat) x 15 Reps
• Clean (squat) x 4 Reps @ 55 Pounds
• Sit-up (abmat) x 10 Reps
• Clean (squat) x 2 Reps @ 55 Pounds
• Sit-up (abmat) x 5 Reps

CW time: 7:33

KW time 6:36

Comments: Worked on squat clean form; room for improvement. Kirsten subbed 26# kettlebell swings (overhead.) 

Good luck To Deb & Dennis at the Tail of the Fox this weekend.

Also to MTU Crew at the Head of the Miss.

Ciao,

Charles

Sunday WOD & weekend racing

Helen this Sunday at our house, 11am. Bring your running shoes.

Coaches Deb & Dennis Kamrad travel to DePere, Wisconsin in their
pursuit of single scull glory this weekend at the Tail of the Fox
Regatta.
I'll get you all the skinny after.

Ciao,

Charles

Indoor Time Trails

Hi!

Since today marks the beginning of a new season for me, I thought I would begin with a baseline 2K test.  Kirsten wants to do hers next week, so she did a 15 minute time trail.

Here are the stats:

Charles:
TT 2K  Time - 7:45.6  28spm@1:56.4/500m
500m splits (spm@time/500m:)
28@1:56.5
27@1:59.2
29@1:56.3
30@1:53.7
I'm pleased with this as a starting point; last year's best was 7:43.something. Must be the outdoor rowing and the Crossfit!   :)

Kirsten wants to do her 2K next week, so...
TT 15 min
3307m  29spm@2:16.0/500
3 min splits (spm@time/500:)
29@2:13.9
29@2:16.3
29@2:16.1
29@2:18.4
30@2:15.0

I've set goals for the Winter and have been corresponding with CFE people about putting together an effective workout schedule. I'll post more about that soon, once I get it settled.

Ciao,

Charles