This October, Nadine and her family will be participating in The Children’s Wish Foundation of Canada’s Wishmaker Walk for Wishes. By pledging her, you will be helping to create the magic of a wish for children with a life threatening illness. Please, follow the link
below…Every little bit will help to grant the wish of a deserving child. Thanks!
Strength: Deadlift x 5
225-235-235-245-245
Was thinking I was going to shoot for a PR on this one, but worked on Kevin’s suggestions a bit more. Thanks for the coaching sir!
Ended up doing all OHS in two sets each round. Lost my balance each time when I tried to rush. DEAR FUTURE ME: MAINTAIN A GOOD consistent PACE…DON’T RUSH TO FAILURE.
Most of the pull-ups after the first 20 were 2′s and 3′s, but I managed to get back on the bar pretty quick.
WOD: Josh
21 Overhead Squats 80#
42 Pullups
15 Overhead Squats
30 Pullups
9 Overhead Squats
18 Pullups
Time: 13:33
OHS felt good, mostly unbroken. pullups were slow, the last 18 were done individually, thanks for the push at the end evryone!
nice job Frankie.. you did awesome buddy, and one at a time just means each time you do one you have one less on the pile.. chip away just like you did and the end comes around fast!
Mobility
WUx1(instead of sit ups did toes to rings)
WOD: “Josh”
21 OHS at 55
42 pull ups with medium band
15 OHS at 55
30 pull ups with medium band
9 OHS at 55
18 pull ups with medium band
I had so much discomfort in both my wrists during my OHS today that I had to break my first set of 21 up into 4 rounds. Still happy with my time. Thanks Jeff for encouraging me to do this one as RX.
mobility
wu x 2 (1 round of pull ups)
strength – Push Jerk x 3
55, 55, 60, 60, 65, 65 (worked on my form Thanks Kevin)
WOD : Josh 15 min cap
21 OHS (35#)
scale – 30 Pull ups (green & small bands)
15 OHS
scale – 20 Pull ups
9 OHS
scale – 10 Pull ups
Time = 9:46 (no PR this morning last time my time was 9:21)
cash out – Bar Drops 3 x 30 sec
mobility
wu x 2 (1 round of pull ups)
strength – Back squats x 5
135, 185, 205, 225
WOD : Josh 15 min cap
21 OHS (5#)
42 Pull ups
15 OHS
30 Pull ups
9 OHS
18 Pull ups
Time = 11:33 (37 sec PR with no band on my pull ups)
cash out – Bar Drops 3 x 30 sec
Wow. That’s a lot of pullups.
Mobility
WU x 2 (one round of pull-ups)
Strength:
5s 135-185-205-225
WOD: Josh
21 Overhead Squats 95#
42 Pullups
15 Overhead Squats
30 Pullups
9 Overhead Squats
18 Pullups
Time: 12:33
Mobility
WU x 2 (one round of pullups)
OHS x 5
45-55-65-75-85
WOD: “Josh” (scaled)
21 OHS 65#
30 Pullups
15 OHS
20 Pullups
9 OHS
18 Pullups
Time: 9:01
WU X 2(1 rnd pull up)
Overhead Squat X 5
45-55-65-75-85
Wod (Me)
21 OHS 60#
42 pull up
15 OHS
30 PUll up
9 OHS
18 pull up. Time 13:35
WU x 2 (one round of pullups)
Front squats x 5
95-115-125-135 felt really heavy plus everyone was setting up for the WOD so I stopped there.
WOD: “Josh” (scaled)
21 OHS 65#
30 Pullups – black
15 OHS
20 Pullups
9 OHS
18 Pullups
Time: 10:50, PR 2:12
WHOOP WHOOP! Big PR on the WOD, Chantal! Congrats.
OHS X 5 to 125
Wod ‘Josh’ Rx
11:49
Nice Rx Buddy!
Awesome time Darsey
Mobility
WU X2 (one round of pullups)
Strength: OHS 10-15-20-25-30
WOD “Josh” (scaled)
21 OHS 15lbs
30 Pullups (rings)
15 OHS
20 Pullups
9 OHS
10 Pullups
Time: 7:15
Good work Tara. Nice to see you posting
This October, Nadine and her family will be participating in The Children’s Wish Foundation of Canada’s Wishmaker Walk for Wishes. By pledging her, you will be helping to create the magic of a wish for children with a life threatening illness. Please, follow the link
below…Every little bit will help to grant the wish of a deserving child. Thanks!
http://my.e2rm.com/personalPage.aspx?registrationID=1568381&langPref=en-CA
Thanks again Kevin
Your help is really appreciated!!
WU x 2 (1 round of pull-ups)
Strength: Deadlift x 5
225-235-235-245-245
Was thinking I was going to shoot for a PR on this one, but worked on Kevin’s suggestions a bit more. Thanks for the coaching sir!
“Josh”
–21 OHS @ 80# / 42 Pullups
–15 OHS / 30 Pullups
–9 OHS / 18 Pullups
Time: 10:46
Ended up doing all OHS in two sets each round. Lost my balance each time when I tried to rush. DEAR FUTURE ME: MAINTAIN A GOOD consistent PACE…DON’T RUSH TO FAILURE.
Most of the pull-ups after the first 20 were 2′s and 3′s, but I managed to get back on the bar pretty quick.
Great job nooners!
DON’T RUSH TO FAILURE – like!
Nice work on the WOD Blake. Your future self is getting lots of great advice
He’s a lucky guy.
No strength
WOD RX’d: 14:48. Wow I’m proud of that!!
Thanks everyone for pushing me through this.. I got those last 18 pullups in because of you guys.
This was a good one for me; two of my strengths.
Nice work indeed Amanda!
Yay for Rx!
Very impressive Amanda.
Nice work Amanda, I admire your tenacity, there is no give up in you!
and sorry for the crappy tape job! lol..
Tape job was perfect!! Thank you!!!
Sweet!!! As Rx! Well done, my friend.
Awesome work!! I always love watching u workout!! U give it ur all everytime!!
Mobility
Row 250m
Warm Up x 1
Deadlift 5x
135-185-225-245 Felt pretty good considering I haven’t done deadlifts in more than 6 months
Josh (Modified due to shoulder injury):
21 Front Squats 95#
42 Pullups
15 Front Squats 95#
30 Pullups
9 Front Squats 95#
18 Pullups
Time: 10:14
Great job on the WOD. I’m impressed you can do that many pull ups inspite of your shoulder injury. Holy cow!
WU x 2
No strength foam rollin’
WOD
21 OHS @ 55#
42 pull ups
15 OHS
30 pull ups
9 OHS
18 pull ups
Time= 12:43
Hope to do this Rx next time!
Great work Maria! Keep practicing those OHS. Rx is not far away at all
WU x 2 (one round of pull-ups)
Strength:deadlifts
5s 165-185-225-250-275
WOD: Josh
21 Overhead Squats 80#
42 Pullups
15 Overhead Squats
30 Pullups
9 Overhead Squats
18 Pullups
Time: 13:33
OHS felt good, mostly unbroken. pullups were slow, the last 18 were done individually, thanks for the push at the end evryone!
nice job Frankie.. you did awesome buddy, and one at a time just means each time you do one you have one less on the pile.. chip away just like you did and the end comes around fast!
Great work Frankie! Way to push through the pain….
Wu x 2
Strength: practice OHS
WOD: josh
21 OHS @ 65#
42 pullups
15 OHS
30 pullups
9 OHS
18 pullups
Time: 11:44
This was a tough one. I underestimated how sore my arms were from yesterday’s muscle up high. Also must be using arms too much in burpees.
Well-earned soreness Jack! And nice time too!
Good job, Jack. Lots of pull ups to do with sore arms, but you got it done
Mobility
WUx1(instead of sit ups did toes to rings)
WOD: “Josh”
21 OHS at 55
42 pull ups with medium band
15 OHS at 55
30 pull ups with medium band
9 OHS at 55
18 pull ups with medium band
Time: 9:27
Wow Christine, AWESOME time!
Fast time Christine! Good job!
Ohhh and congrats on the 5 consecutive toes to rings Christine!!
Good for you doing toes to rings
Nice job on the WOD. That’s a fast time!!!
WOD ” Josh RX @ 65 lbs
Time:11:46
I had so much discomfort in both my wrists during my OHS today that I had to break my first set of 21 up into 4 rounds. Still happy with my time. Thanks Jeff for encouraging me to do this one as RX.
Good job 5:30 crew!
Congrats on the Rx Corinna! Nice time!
Fast time! Good job doing this Rx!
Wow your pullups must have been some fast!
awesome time Corinna, and I encouraged you cause I knew you would fly through it otherwise and be disappointed that it was too easy! you did great!
Well done Corinna! Great time! Congrats on doing Rx
Mob, WU x 2 (one round of pull ups)
Strength: Dead lifts 5 reps each of 85, 95, 105, 115, 120
Josh Scaled:
21 OHS at 20 lbs
30 pullups (thick band)
15 OHS at 20lbs
20 pull ups (thick band)
9 OHS at 20lbs
10 Pull ups (thick band)
time 8:49
Thanks Steph, Kevin and Joanna for the help. Geez Corinna had to give me tips also. I am high maintenance!
LOL! There’s nothing wrong with being high maintenance.
Nice work on the WOD,and your deadlifts seem to be coming along nicely. Way to go!
Mobility
WUx2 (One round of pullups)
Strength : OHS
10×5
15×5
20×5
25x5x2
WOD: “Josh” (Scaled)
21 OHS @ 20lbs
30 Pullups
15 OHS
20 Pullups
9 OHS
10 Pullups
Time : 8:17
Nice work Steph.
mobility
wu x 2 (1 round of pull ups)
strength – Push Jerk x 3
55, 55, 60, 60, 65, 65 (worked on my form Thanks Kevin)
WOD : Josh 15 min cap
21 OHS (35#)
scale – 30 Pull ups (green & small bands)
15 OHS
scale – 20 Pull ups
9 OHS
scale – 10 Pull ups
Time = 9:46 (no PR this morning last time my time was 9:21)
cash out – Bar Drops 3 x 30 sec
Great time Rachel
mobility
wu x 2 (1 round of pull ups)
strength – Back squats x 5
135, 185, 205, 225
WOD : Josh 15 min cap
21 OHS (5#)
42 Pull ups
15 OHS
30 Pull ups
9 OHS
18 Pull ups
Time = 11:33 (37 sec PR with no band on my pull ups)
cash out – Bar Drops 3 x 30 sec
Nice PR Gilles! Much more work done without the band!
Great job Gilles! Congrats on your PR and NO BAND this time! Awesome!
WU x 2
Dead Lifts x 3: 150-160-170-180-190
Scaled Josh:
21 OHS @ 65#
30 Pull Ups – Med. Purple Band
15 OHS
15 Pull Ups
9 OHS
10 Pull Ups
Time = 11:20
I was more than happy to scale the pull ups
That’s a LOT OF PULL UPs! Was very happy to be in the Oly Class when I woke up and saw the WOD for today was Josh.
Nice work Heidi!
Another great OLY Class
15 KBS +15 burpees + samson stretch
Burgener x 2 (as group)
Clean Rack Support x 3-5 seconds
100%-110%-115%-120%
210-230-240-250#
Hang Clean Shrug x3
75-80-85-90%
115-125-130-140#
Hang Squat Clean
60-65% = 95 (x3), 100 (x3)
70-75% = 110 (x2), 115 (x2)
80-95-90% = 125 (f), 125(x1), 130(x1), 140(x1)
I learned: to bring shoulders BACK at the top of the jump/shrug
I need to improve: releasing grip when I “catch” the bar
great job at OLY Lora, impressive numbers on the cleans
Great numbers Lora!
Stuck around after the Prep Course to try Josh.
Rx’d
7:14 (2 min PR)
wow, thats fast! I’m glad I declined your invitation as you’d have been driving home before I finished! lol
Holy crap! That’s fast! And a 2 min PR to boot? Congrats!
2 minute PR?! Awesome!
Great score Kevin!
OLY Class
15 KBS +15 burpees + samson stretch
Burgener x 2 (as group)
Clean Rack Support x 3-5 seconds
100%-110%-115%-120%
205-215-225-235
Hang Clean Shrug x3
75-80-85-90%
150-160-170-180
Hang Squat Clean
60-65% = 120-130 (x3)
70-75% = 140-150
80-95-90% = 160-170-180
the 170 didn’t feel great but Kevin noticed I landed too wide, so when doing 180 made sure I stayed narrow and felt much better.. good eye coach!!
Nice numbers Jeff!
Nice lifts, Jeff. That’s a lot of weight.
Josh Rx’d
9:11
PR of 4:26…I’ll take it!
That’s a HUGE PR! You are the Queen of OHS and pull ups! I knew you were going to kill this one
Holy, nice PR Jo!
Killer score Jo! Awesome!
mobility
WU x 2 ( 1.5 round pull ups)
front squat 5RM to 120# (aiming 125 but 120# felt plenty heavy this morning)
wod with #35 and small band (numbers not scaled): 12:13
thanks for tips on OHS Keven… first time EVER to have OHS feel right… hopefully will be able to add some weight now.
Oly Class
15 KBS +15 burpees + samson stretch
Burgener x 2 (as group)
Clean Rack Support x 3-5 seconds
100%-110%-115%-120%
205-215-225-235
Hang Clean Shrug x3
75-80-85-90%
150-160-170-180
Hang Squat Clean
60-65% X 3
120-130
70-75% X 2
140-150
80-95-90% X 1
160-170-180
Nice job tonight buddy, thanks for sharing the bar!
WU x 2 (one round of pullups)
Shoulder Press 3′s
60-65-70-75-80
WOD: “Josh” (scaled)
21 OHS 55#
30 Pullups – green band
15 OHS
20 Pullups
9 OHS
18 Pullups
Time: 11:31 (I think)
Ohhhh OHS!! I have to work on them alot!! I have the worst form and it shows in a WOD like today!! Good job Everyone