We are less than 24 hours away from the start of the Canada Regionals Qualifier.
Please be advised, the 6.7k X-C run Friday night will happen - come rain, snow or shine. Please plan accordingly. Extra shoes, warm clothes, rain jackets and harsh weather gear are all strongly recommended. Team members will find themselves waiting at points in the course for their turn to run - there will be no shelter at these locations. If team athletes leave clothes, gear, or other belongings at their starting point the team member that is running to them will be able to collect those items. A bus will be used to shuttle athletes to and from these relay points.
Athletes, spectators and volunteers travelling to Okotoks are encouraged to please travel carefully and leave yourself extra time- road conditions are not the best right now.
8 comments:
For time
Row 750 meters
50 unbroken KBS 1.5 pd
Row 750 meters
Time 8:55
WOD:
A. 1 1/4 Back Squat 4-6reps* 5Sets
6 reps each @ 45lbs/50lbs/55lbs/60lbs/65lbs
B.DB Split Squat 10/leg * 3 Sets
Loads: 5lbs/10lbs/15lbs
C. 3 Rounds for Time
20 GHD Sit ups
15 Russian KBS - 24kg
Time:9.49
(KBS - 1.5round -24kg & 1.5round - 16kg, mind failed it. I could not bring 24kg up to my eye level.. Was feeling as if i am going to collapse...)
WOD:
A. Thruster@ 20X0, 12-10-8-6-4
12/37#,10/37#,8/42#,6/42#,4/47#
B. AMRAP push ups from toes in 3 minutes
19
+ 2 rounds for reps
1 min R leg Russian step ups 20"
1 min L leg Russian step ups 20"
Round 1 R/26 L/22
Round 2 R/22 L/19
friday wod
20 press 45#
30 step ups 45#
20 push press 45#
30 step ups 45#
20 push jerks 45#
30 step ups 45#
20 push up burpees.
Time : 18.58 3minutes worse then last time.
saturday wod
row sprint 500m 2.08
rest 3min
50 box jumps 2.51
rest 3min
3rds 50 jump rope
15 unanchored sit ups 3.08
rest 3min
75 squat to balls 2.58
rest 3min
row sprint 500m 2.08
total time 25.13 took me 1 minute more then last time.
diet has been super crappy though so what can i expect.
May 31, 2010
AMR in 10 minutes:
7 hanging squat cleans - 115#
20 unanchored Situps
7 rounds
May 29th
28km bike ride
May 31st
WOD:
10 Power Clean n Jerk - 75#
Row 250m
20 Box Jumps - 24"
15 Power Clean n Jerk - 75#
Row 250m
15 Bow Jumps - 24"
20 Power Clean n Jerk - 75#
Time: 8:26
Watched Mike compete on the weekend, what an awesome job. We should all be proud to have him to learn from. Great job Mike!!! Next stop, World's!!!
out
WOD - 15mins
Row 2000m - 9.14
Wall Ball 8# - 52 reps
A1. BENCH PRESS 60# 6 REPS X 5 SETS
A2. DEADLIFT 3 REPS X 5 SETS
6&120, 6&120, 6&120, 6&120, 6&130
B1. LOW INCLINE DB PRESS 20 REPS X 3 SETS 15#
B2. KBS 16KG AMRAP X 3 SETS
20&21, 20&16, 20&21
Sorry i was yelling and literally pushing you Arti. i love you.
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