Tuesday March 2, 2010

feel the burn

Today’s WOD was a two-part, with the first part being one of the Austrialian qualifier workouts. Idea is use the the weight for all movements and clearly separate each of the movements. For shoulders to overhead, you can pick your own poision….shoulder press, push press, push jerk from the front or bar rack position. I was surprised to see most picking push press this morning, thought for sure we would see alot more jerkin’ going on. Deadlifts were your chance to catch your breath and crowd seemed spilt between hang power cleans and front squats for the toughest part.

AMRAP 10 mins
7 deadlifts
7 hang power clean
7 front squats
7 shoulders to overhead – any way you like ‘em

part 2 was

tabata sit ups

Half the class did the tabatas before the amrap and half after. Thanks to the lovely Sarah for helping out to enable us to do that. Pretty neat looking in the gym to see 8 going hard on the barbells and 9 going hard on the tabatas all at once. Very impressive looking group if I do say so. Thanks also to Sarah for working out with me after the crowds dispered. Probably woulda wimped out without her.

Cash out (to many groans and moans) was 10 one-legged squats (yes, each leg).

Thanks to everyone for putting up with me a little more than normal over the last couple of weeks. You will be pleased to know that Joey is on his way home, Dave is home from his running cert and Mike is ready to rock after hosting a very successful Taekwondo provincials. Now that all the boys are home, I am off searching for sun to Florida for a week.

I did take a pic of the weights and times, but must have been still shaking from the WOD, cant read a damn thing…hoping Dave will record them for us later today. Lot of 5 and 6 rounds, just cant read the names.

Thanks Lacey….here are the rounds and weights:
Stewart 6 (85)
Heather 5+(65)
Spencer 5+(95)
Mary Lynn 6 (55)
Kent 5 (75)
Sheri 6 (65)
Chris F 6+ (95)
Pammy 6+ (50)
Gary 6+ (65)
Carol 6 (55)
Tom 4+ (95)
Val 4+ (55)
Jason 6 (75)
Ellen L 6+ (65)
Susan S 6 (65)
Monique 6 (55)
Peter 5+ (750
Jeff 6 (75)
Cheryl 6+ (65)
Sarah 5 (45)
Mike 7 (95)
Kelly 5 (65)
Chris L 5 (85)
Suzanne 4 (65)
Linda 6 (95)
Allan 5 (65)
Keith 4 (75)
Ellen S 5 (65)
Corena 6 (65)
Amanda 6 (65)
Tracy 6 (55)
Gerry 5 (95)
Greg 4 (85)
Christine 5 (65)
Danny 5 (65)
Dixon 6 (95)
Megan 7 (65)
NIgel 7 (95
DW 5 (95)
Bish 7 (95)