Tomorrow is Change For Change! Bring $5 to switch up your workout.
AMRAP in 14 minutes
7 Deadlifts
7 Hang Squat Cleans
7 Push Jerks
Weight is 60% of your clean or jerk (the lesser of the two)
Every round must be unbroken. If the bar rests on the ground, you must start that round over.
Compare to Dec.8/10
Clean Lesson: One common violation in the clean is pulling to early with the arms, as shown below. Trying to ‘muscle’ the bar up with your arms will limit your ability to clean a maximal load. Adding more weight to your clean will not improve it. You must practice this with lower weights to burn it into your muscle memory. Need some extra help? Try our new Olympic Lifting class every Tuesday night at 6:30!
Below, Darrell is keeping his arms more straight on the pull
Are you kiddin me??!? My 2 favorite lifts and I can’t I can’t make it??!!
Deadlifts and Push Jerks are two of my favourite lifts *separately*. This was…not that. There’s always “Change for Change”!
This Sunday, we’ll be hosting a Member Appreciation BBQ and Pool Day! More details will be sent in an email later this morning. Hope many of you can make it.
Long weekend/Monday is a holiday…we’ll be away
Shoot! I’ll be in Montreal… Have fun!
We will also be away
Sorry to miss this.
Wux2
No Strength- Lacrosse Ball
WOD @ 50#
AMRAP in 14 minutes
7 Deadlifts
7 Hang Squat Cleans
7 Push Jerks
Total 6 Rounds 3 HSC
Nicely done Leesa!
CWx2
Deadlifts (10) 85-105-125-145
WOD @ 55lbs
8 rounds + 3 deadlifts
Wow…what a grip killer. My forearms feel like they are going to rip open.
Awesome score!!
Nice work Gillyon! You killed it!
WOW! Awesome score Gillyon!
wu x 2
strength – Dead lifts x 1
100, 115, 135, 155, 175 no rep drop to soon, 175 no rep rounded back
WOD : AMRAP in 14 min
7 Dead lifts (45#)
7 Hang Squat Cleans
7 Push Jerks
Total rounds = 6 rounds ( and one failed at 6 HSC)
cach out – arms stretch
Way to push through the wod Rachel. If I would have had half your determination I could have added a couple more rounds.
Agreed!
Nice work Rachel. Tougher than it looks on paper!
wu x 2
strength – Dead lifts x 5
135, 185, 235, 255, 275×1 (arms did not feel right)
WOD : AMRAP in 14 min
7 Dead lifts (95#)
7 Hang Squat Cleans
7 Push Jerks
Total rounds = 8 rounds & 7 Dead lifts
cach out – arms stretch
I thought you did great before Gilles, but after doing it I think you did AWESOME!
Super-Human!
WOW! Wicked score Gilles!
Strength Push Jerks
55x 5-65×3-75×1-85×1-90×1-95×1-100 (PR)
7 Dead lifts (60#)
7 Hang Squat Cleans
7 Push Jerks
6rounds + 5 cleans
Man this was toughh!!
WU x 2
Strenght – 5x Front squats
95-105-115-125-130
WOD @ 75#
6 rounds + 1 HSC
My forearms are crying in the fetal position as I am typing this!
WOW Chantal! Nicely done. Hope your forearms stopped crying.
Strength OHS 3′s
85-90-95-105-110
7 Dead lifts (95#)
7 Hang Squat Cleans
7 Push Jerks
5 rounds + 3 cleans
Still not back to pre vacation fitness levels but happy I came close to my goal of 6 rounds.
WU x 2 / Skipping
Strength: Push Jerk x 5
85-105-115-115-115
Couldn’t nail the form down (landing on toes) so I kept it at 115 (PR is 135×5). Last two sets I was nailing 3/5 but no better. I think another round of 5′s will be in order to get that down as well as my “hook grip” for some other lifts.
WOD:
7 Dead lifts (95#)
7 Hang Squat Cleans
7 Push Jerks
5 rounds + 4 cleans
Very difficult. Didn’t have to restart any rounds but had some very awkward balancing acts to not let the bar drop!
HAHA! I hear you on the balancing acts…I did a few of those myself.
Great job!
Yup! Same here. Way to go buddy! Great job, as usual…
Strength: cleans; started too high by mistake : 65, 70, 80, 85
I think that’s a PR for reps, though
Wod @ 50
4 rounds, 1 failed round, 14 DL
WU x 2
Strength
Push Jerks 3′s
70-75-80-85-90
WOD
@ 65 lbs
= 7 rds + 1 HSC
A good one!! good job everyone!!
Nice score Elba! You’ve gotten so strong!
Noon Express Class
WU x 2
DU practice for as long as my shins could handle the whipping.
Worked on lift technique at WOD weight.
7 Dead lifts (85#)
7 Hang Squat Cleans
7 Push Jerks
6 Rounds plus 7 Deadlifts.
Mobility
WU x 2
Strength Over Head Squats 5 x 20-25-30-35-40
WOD AMRAP (14 minutes)
- 7 Deadlifts
- 7 Hang Squat Clean
- 7 Push Jerk
(35lbs)
Total : 8 rounds exactly !
My arms were still killing me since yesterday’s kettlebell mania !! Now, I can barely type this comment as I just want to hug myself in a stretch for the rest of the evening… Haaa ok still loved it
wu x 2
strength – push jerk x 5
110-130-150-165-165
WOD : AMRAP in 14 min
7 Dead lifts (95#)
7 Hang Squat Cleans
7 Push Jerks
Total rounds = 6 rounds + 7 deadlifts
forearm killer!
Great work Frankie! Way to push through!
nice job frankie.. you gave this one a ship kicking! lol..
wu x 2
strength – worked with 15# bar on the clean technique
WOD : AMRAP in 14 min
7 Dead lifts (45#)
7 Hang Squat Cleans
7 Push Jerks
Total rounds = 7 Rounds + 2 push jerks
Very hard to type right now! My forearms and wrists are sore!!
Wicked score Sarah! Well done
WOD @ 78# (exactly 60%)
7 Rounds even
Last time used 55# and had 8 round + 2 HSC
Great Job Joanna!!!!
Well done Jo!! Great score
Wod with 135#
6 + 3 squat cleans
Forearms are ouchie!
“Ouchie”? What are you? 5? LOL
Nice work on the WOD. Heavy!!!
MOB
WU X2
Strength: Deadlifts x 5 Re-training my lower back. Felt great, no pain! Thanks Jeff S. for the coaching.
95-115-135-165-185
WOD @ 80#
6 Rounds + 7 DLs
Thanks for the encouragement Jeff S.. Kevin & Coach Kevin. It helped alot tonight!!!
Awesome job tonight man.
Welcome back
Happy I got to see you. Not happy that I saw you RIGHT AFTER that WOD! You scared me a little! LOL
Great work tonight!
HAHAHAHA! Sorry…
Welcome back Eric! Nice score!
Thanks guys!
1xmob
2xWU
Strength back squat x 3
135-145-155-170-175-180-195
Thanks for sharing the bar lance!!
WOD Rx @ 120#
5 rounds plus 7 Deads..
&$&&))&@&)($& I thought last night killed the grip.. Tonight burned like hell!
Great week of WODS kev and Jo
Always happy to share! great job tonight.
Yesterday was a warm-up
Great work on the WOD! 120# is freakin’ heavy!!!
mob, WUX2, Strength
Shoulder press. 70,75,80 for 4 + some good tips from coach, then 85 for 5 thanks Kev
WOD @ 65#
7 rounds, + 6 push jerks….dropped it on my seventh. sorry for the giant F bomb everyone. then did 6 Dead Lifts to finish the time.
great work 6:30 nice bar sharing amanda.
I couldn’t hear your F-bombs over my own F-bombs! LOL!
Great job tonight! Crazy score!
Nice score man!!!
well done kevin.. and like everyone else i didn’t even notice the F bomb, had enough of them going off internally at the end of this one to notice anything on the outside!
Mobility
Warmup x2
Front Squat
160-165-170-175-180(pr for 10 pounds)
AMRAP 14 mins
7 Dead-lifts #95
7 Hang Squat Cleans
7 Push Press
6 rounds
great job everyone and after yesterdays forearm buster way to push through.
WOW! Nice Front Squat PR Lance. I’ll say it again…your strength amazes me
Nice job on the WOD too.
WU x’s 2
Strength: Dead Lifts at 55,65,75, 85, 95, 105 x’s 5 each.
WOD at 35#: AMRAP 14 mins
6 rounds plus 1 push jerk.
My form started off o.k….at the end I looked like I was trying to be a Jack in the Box.
Had Fun. I will say hi to Corinna who is on the boat to NL. She is likely rowing it herself!
Hahaha!
HAHA! I just got a great visual of you as a Jack in the Box. You are wearing one of those crazy clown collars…its red and yellow.
Nice job on the WOD. My form got a bit wonky near the end too
LOL!! I got a visual of our strong Corinna rowing something the size of the titanic all the way to NL by herself! Haha!!
Great job on the workout tonight Laura!
OOPS that was my comment! ^
HAHAHA! Too funny!
HAHAH! OMG! that was funny! I also got a visual, headband and all!
Mobility
WU x 2
Strength: OHS (x5) Kept these light to work on technique and give my body a little break
35(10)-45-65-75-85
WOD
AMRAP 14 min
7 Deadlifts @80# (60% of max push jerk)
7 Hang Squat Cleans
7 Push Jerks
*must do all 21 reps without letting bar rest on the ground, or start that round over!
Total = 6 rounds + 1 HSC
Well that got interesting in the 4th round. My grip was shot! Had to “pocket” the bar a couple of times to get through the HSC’s and had to rack it on front of shoulders to get through the push jerks. Made the mistake of letting go of bar once while it was in rack position and had to become a contortionist to get a hold of the bar again (there was no way I was forfeiting those reps!!!)
Great job 6:30 crew! Everybody worked their butts off!!
I did the EXACT same thing! There should be bonus points for creative bar resting!
Awesome score!
I have a few awesomely funny pictures from today
Will post soon.
Funny pics of Blake? Right??????
Great job Lora, fun working out with you
Awesome job Lora!!! I wish I could have seen YOUR face after this one
No you don’t…
You did awesome on this one again Lora, knew you would, this WOD required perseverance and you stuck to it! Great work!
WU X 2
Strength – Front Squats X 5
95-115-135-145-155
WOD
AMRAP 14 min
7 Deadlifts @ 95# (60% of max push jerk)
7 Hang Squat Cleans
7 Push Jerks
*must do all 21 reps without letting bar rest on the ground, or start that round over
Total – 5 Rds plus 7 DL’s
nice work on this one jeff, squeezing out the last few reps to the buzzer! great work.
Row 250m
Mobility
WUx2
WOD @ 105: 5 rounds
Not the greatest because of stiff neck. Shouldn’t have done the WOD at all. Push Jerks made it worse
Awwww. Hope your neck feels better soon.
Strength: Front squats
5x 90-100-105-115
WOD from hell @ 65#
= 6 rounds + 1 deadlift
Nice score!
Well done Amanda
It WAS the WOD from hell….