Thursday, August 13, 2009

Friday August 14 09 G

Warm Up:

3 x CFHQ omit Pull Ups


Pull Ups progressions/band work


With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.


  1. Fun morning,

    Vanda 10
    Sandra Sandra worked squats and ran. Bad shoulder.
    Victoria 10
    Aurora 17 + 3
    Shawntell 11


    Darryl 10-exactly what he said he would get.
    Shawn 17. Could have gotten more but hands looked like hamburger. Don't forget to take a pic Shawn.

    The boys and I did a Tabata squat after the pull ups.

    Darryl 147 Great first effort.
    Shawn 135
    Mike 160

    Mac, 4 pm class consists of one young man. His name is Ty he is 12 and he is going to be a keeper. If you could do the class I would be very grateful. He will likely need a band but he knows his way around the box well so there is very little work to do with him in preparation for the wod. However if you can do it I will leave it up to you. He is game for anything. If you end up changing the wod just make a note and let me know so I can post it. Cheers buddy. And yes in a perfect world I am looking to cover the 5 and 6 as well although there are new people coming at 6 so unless Tracey can come in I will be there.

    Cheers buddy.

    P.S hope that e mail I sent was not to odd but it freaked me out a little when I saw it so...

  2. rog, no problem

    should be OK for 5 ... have to throw that by my boss ...

  3. Thanks Mac, let me know what she says.

  4. just went to the track

    400m best time 1:04
    100m time 14 seconds .... was really slow .... hammy's are realllllly tight

  5. Hey, if it helps at all my new guy ended up bailing for some family thing today but still wants to come in sometime soon, maybe next week?

  6. 17 minutes then hands ripped to shit