Coach TJ Cooper - in dreamland!!! :-)Warm-up:
10 KB swings
10 Air Squats
10 Push ups
10 Sit ups
(3 rounds)
WOD:
Either -
Row 2k (or)
"Grace"
-30 Clean and Jerks for time
-M = #135 - W = #65
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CrossFit Athletic Development
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CrossFit Kids
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Every Wednesday at 3:30pm
Charge is $5 per child per visit. Please sign your child in each day for the 45 min class and pay at the front desk of Club 14 Fitness.
Tuesdays and Thursdays at 3:30 pm
Ages: 9-12
Focus: Athletic Development
Young men and women invited
Single Day = $15
Discounts available for entire month
*Please fill out medical form for your child on the Main Site under the forms page...
CrossFit Kids
Ages 5-9
Every Wednesday at 3:30pm
Charge is $5 per child per visit. Please sign your child in each day for the 45 min class and pay at the front desk of Club 14 Fitness.
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11 comments:
Grace: 8:40 with 65 lbs. Weight felt about right. Chart on wall says last time was 7:27 with 75 lbs so I have gone backwards. richard
7:44 with 115 lbs. If this workout had been after a rest day, I might have been able to do 135lbs as rxd.
L1 8:29 I think. That weight is still crushing, but feels a little better each time!
6:14, 65 lbs. felt every one of them. I'm pretty sure this was my first time at that weight, so was pretty proud.
Tina
06:30 w/115 lbs - had to go lower on the weight tonight - I just wanted to avoid damage...
4:00 with 65#. My quads still hurt from Monday. Thank goodness we have a rest day tomorrow.
8:09 for the 2k. did not feel up to 'grace'.
5:36 with 45lbs. Not too bad at the beginning, by the end my 45pds was feeling heavier. This was my first time doing Grace.
Congrats to Clay and Katy. Please let them know, if you are proud to be their freind! :-) They both completed the minimum requirements for a "White" level shirt. This top level shirt within CFAI means that they should be able to do any CFHQ workout that is placed on the Board. I guess that now means...."NO MERCY"!
I am very proud to be their coach.
Doug
Grace: 8:23 with 135 lbs. Great fast workout. Still hurt from Mondays workout...
All of you need to go heavy with commitment on your strength days.
expect all of you to go 5 lbs heaver the next time this WOD comes up
TJ Cooper CFE ( not anonymous)
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