CFP 117 (Time)
Run 1 mile
5 max handstand holds
-30 seconds rest between attempts-
Weighted DB/KB Single Leg Box Lunge Squat
10-8-5 (each leg)
Post score as: run time, max hold attempt, weight per set.
*30 minute time cap...
|Chad H||7:00,1:26, 20-0-0 (worked on form) 4:10 combined on hand stand ||substitued run for row|
|Kevin||6:37, 1:25, 70-110-110 ||row, modified weighted lunges and suitcase squats|
|Deloss||7:58, :36, 50-60-70 Rx||Total all 5 holds 2:17.|
|Sarah D||11:52, 30, 20 Rx|
|Sean||7:48, 58, 40 Rx|
|Melissa V||11:30, 0:45, 0, 20, 40 Rx||Bad form on the lunges|
|Keith||6:11, 1:34, 1pd Rx||27 second PR on mile run|
|Bill||6:24, 0:45, 10,20,35 Rx|
|Scott H||5:12, 0:45,20 ,40 ,80 Rx||out 200m and back 200m run, dumbbells|
|Reba||11:35, 0:30, 0, 0, 20 ||modified hand stand|
|Pat Ma||11:21, 30, 20-36-36 Rx||happy with the mile time...|
|Amanda P||11:13 Rx||0:20, 20|
|Keller||7:23, 2:20, 1 pd Rx||52 second pr on mile|
|Kim P||11:21, 40, 0-0-DNF ||No weight on squats only completed 10 and 8 on each leg|
|Liz N||11:51, 10# db, 2:07 Rx||Goal was to finish run under 12|
|Pablo||9:22, 38,42,35,18,19 ||Lunge squats were ugly. Started w/8'box, 35lb. kb. scaled down to 20lb. kb DNF|
|Alicia||9:05, 1:23, 0,10,10 Rx|
|Edie||8:34, 1:00, 27.5, 30, 35 Rx||Ugly squats; need to drop the weight a bit.|
|Joe Co||6:56, 1:20, 25-35-40 Rx|
|Joe D||8:08/1:10/15lbs. ||Didn't do all reps.|
|Janelle||10:33,30 sec.,5lbs. Rx|
|Brian C||8:12 / 1:32 / 40 Rx|
| Edie 12:10am|
O.k, working out at ''the other gym'' today. What exactly constitutes a single leg box lunge squat? I can make one up, but would rather do it correctly. Couldn't find a video.
ryan l 7:05am
@ Edie, hope this picture helps. Only diference is hold the KB/DB in your hands along your side. Same rules apply to form. Go below parallel, keep your chest up all the same good stuff. Good luck!
@Chad...Sorry, I had something come up and had to change my time.
@ryan I might be 10 min late for 1030 class.
Liz N 8:52am
Pat, are you planning on switching to the 7pm class on Thursday? Just sayin'...
Pat Ma 9:52am
switched...when i signed up for the week it wasn't there so thanks for pointing that out for me...
Good work Richard...looks like that was a tough WOD.
Thanks Kevin. Lea, just emailed you my horrible diet log. I think I may have negative points for this week. Traveling and diet don't work well for me
Sarah D 12:08pm
Thanks Kyla for running the end of the mile with me! And for helping me with handstands!
@Sara, way to rock those hand stands, you were looking strong, keep it up!
Sorry not going to make tonight - have a stomach bug and am leaving work early. I removed myself from the class schedule. happy training.
You are awesome Sarah! Way to yourself!!
on another note, does anyone happen to have a verizon smartphone that they would like to sell me? Cash zapped mine in the microwave at the gym for 3sec and now my touchscreen will not work. Woops!
I agree Rick. Traveling and dieting sucks.
Brian C 4:13pm
@rick: I have been experimenting with 'paleo kits' for flights or when you dont have time for 'good' food: homemade jerky, almonds and some dehydrated fruit in a vacuum sealed bag. hard to get 3-4 blocks worth, and variety is lacking (my creativity lacks anyway),but better than fried chicken, burgers or a subway sandwich.
Thanks Brian. The problem isn't with the food, it's with my lack of discipline in regards to dieting and eating right. I'll get it figured out soon.
Matt V 4:48pm
@Kyla, I do have a verizon blackberry curve at home somewhere. I will try and dig it up tonight and leave it at the box after the 6:15am class.
@Kyla, I have a Verizon HTC something or rather...its one of the first Android models. I'll see if I can find the charger.
@Amanda...I tried the Orange Bell Peppers with Tuna...not bad...I just need to force myself to like them because they are so easy. I haven't been able to try the spinach in the protein shake yet. Just doesn't sound good at all!
I sure hope I have a 6 pack when this is all done. Oh and calves like Kevin...but that's only bonus. I didn't even know we had that many different muscles in our calves. Might look a little funny though if my claves are larger than my thighs...Okay, I'll be happy with a 6 pack and 25 double unders.
@Deloss @Matt V, I think I have found a phone through a guy at the fire department. Thank you for offering to find them for me! If it happens to fall through or not be what I thought I will let you know. Thanks!!!!!
Hey does anyone know of people in the area that train locally for the highland games? We checked a club in Aurora and will likely join, but wondered if anybody around here got together to practice.
Amanda P 9:52pm
Bell peppers and tuna, hmm sounds alright. I think the best mix was nitrate free hormel turkey. I want to try red next, their pretty sweet. Try frozen spinach instead of fresh. It barely affects taste.