Wednesday, May 14, 2008

WOD - Wednesday

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
at

11 comments:

  1. toggle26May 14, 2008 at 8:20 AM

    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

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  2. joe waldropMay 14, 2008 at 11:11 AM

    7:44 with 115 lbs. If this workout had been after a rest day, I might have been able to do 135lbs as rxd.

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  3. CDMay 14, 2008 at 3:01 PM

    L1 8:29 I think. That weight is still crushing, but feels a little better each time!

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  4. kaze2ttMay 14, 2008 at 6:40 PM

    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

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  5. DON_MMay 14, 2008 at 9:46 PM

    06:30 w/115 lbs - had to go lower on the weight tonight - I just wanted to avoid damage...

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  6. Coach TannerMay 14, 2008 at 10:24 PM

    4:00 with 65#. My quads still hurt from Monday. Thank goodness we have a rest day tomorrow.

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  7. kate wMay 15, 2008 at 6:00 AM

    8:09 for the 2k. did not feel up to 'grace'.

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  8. alisaMay 15, 2008 at 7:23 AM

    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.

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  9. Coach LaneMay 15, 2008 at 7:31 AM

    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

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  10. ChrisMay 15, 2008 at 8:42 AM

    Grace: 8:23 with 135 lbs. Great fast workout. Still hurt from Mondays workout...

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  11. AnonymousMay 15, 2008 at 9:53 PM

    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)

    ReplyDelete