100901 – OHS & 10 min Cindy & Who’s Who 10
August 31st, 2010
Aimee L.
A. Overhead Squats 5-5-5-3-3-3
Compare to 100630.
B. 10 Minute Cindy
As many rounds as you can in 10 minutes of:
5 Pull-ups, 10 Push-ups, 15 Squats
*Assisted Pull-ups and knee Push-ups are doubled.
Compare to 090911.
For S’toon competitors double day at least 3 hours after 1st WOD: Do Thursday WOD
*You will find out what it is once you’ve completed today’s WOD.
Post loads for OHS and # of rounds of Cindy to comments.
Long Weekend: CLOSED Saturday and Sunday; Monday team workout with Paul at 10am or 11am.
Who’s Who: Aimee, her sister Kim Fly and their friends all have added spice to the CrossFit Regina morning classes… with Neon clothes, funky socks, music and dancing!! In addition, Aimee joined our ComTeam training program last winter and has seen accelerated gains over the last year. She can now do standard pull-ups and push-ups, and workouts like Fight Gone Bad as rx’d. She is also involved in our CFR community, from volunteering at Sectionals in Edmonton to joining our Dragon Boat team. See what else Aimee has to say HERE.
FIRST hint is up on the Saskatoon “Prairie CrossFit Challenge” blog!
There will be PROWLERS!!!
OHS: 125-135-145-155-160-165
10 Min Cindy: 10+1
OHS 135-145-155(PR)-160-165(F)-165(PR)
10 Minute Cindy: 10+5+3
Harlan,
Sorry for the 6 am no show. No good excuse. Just didn’t hear my alarm this morning. Sorry.
Blair, I hope you slept well.
Good job all 6 AMers, everyone was as Rx’d this morning.
A question for you supplement and nutrition guru’s.
Is all fish oil created equal? Is there any brands that people swear by?
At the cert they were telling us a starting doese of 3g per day and it was the only supplement they would all, without reservation, endorse.
Hopefully, Tunison will post because he knows more about this stuff than I do. Different brands contain different amounts of EPA and DHA so the more potent your fish oil, the less you’ll need of it.
Whole 9 has a fish oil calculator based on Robb Wolf’s recommended n-3 intake. It’s nice because it allows for adjustments based on how potent your fish oil is, how banged up you are (you’d need more), what your diet’s like (if you’re into the grass-fed meat and avoid vegetable oils, you don’t need as much), etc.
http://whole9life.com/fish-oil/
Don’t jack up your dosage too quickly unless you’re into surprises, though.
Another great morning at CFR! Nice to see all the mamas back from summer vacations and then the papas at noon! Great work on OHS everyone!
My numbers 65-85-95 X5 and 105 X3, 115 X1 Tied my previous PR
Nice profile Aimee! Thanks for thinking I’m 30.
started with 1km run 4:20…..didn’t push myself into uncomfortable, but still very tired.
95-115-135×5
145-155×3 matched old PR, 165×2 PR for ones!!, tried again 165×2….just couldnt quite get that last one, shoulders kept giving out.
…weirdly I push press this weight up without a second thought because my goal is to OHS it, but when my goal was behind the head Max Rack Jerk, I couldn’t even split jerk this.
I didn’t read the white board and did 5×5 OHS instead: 85, 95, 105, 115 and 125 (PR for 5)
Mini Cindy as rx’d: 13+2
Then, we did Oly Club after about an hour of rest. Oly club is good times!
Oly Club #9:
Snatch 60×3-88×2-90x1x3
Clean & Jerk 83×2-113×2-120x1x3
Hadn’t done Oly Club in awhile, lifts felt good.
It was fun lifting with you, Leya and April!