Strength Day

Push Press x5
65-70-75-75-75%

Clean Pulls x3
70-75-80-85-90%

500m Row

Compare to March 7/14

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Categories: WOD's

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49 Comments on “Strength Day”

  1. Valerie Arseneau
    May 7, 2014 at 7:28 am #

    Push Press x5
    65-70-75-75-75%
    55-60-65-65-65
    Yeille Kelly!!!

    Clean Pulls x3
    70-75-80-85-90%
    85-90-95-100-110

    500m Row
    156.7
    10 second PR from not sure when but that’s what was on the PR board lol. I believe it was from the Alcock Gym.

    Liked by 1 person

    • Valerie Arseneau
      May 7, 2014 at 7:29 am #

      Then I played around with some MY progressions :)

      Like

    • May 7, 2014 at 11:03 am #

      Nice PR on the Row!!

      Like

    • May 7, 2014 at 2:23 pm #

      That’s a big PR! I’m trying to shave of fractions of a sec

      Like

    • May 7, 2014 at 6:12 pm #

      Nice work Val.

      Like

  2. May 7, 2014 at 7:35 am #

    50 no show burpees

    Push Press x5
    65-70-75-75-75%
    65-75-85-85-85

    Clean Pulls x3
    100-105-115-120-125

    500m Row 1.59.1

    YAY! First time getting under 2 min!! Great job this morning everyone!

    Liked by 1 person

  3. Kelly B
    May 7, 2014 at 8:12 am #

    Mobility
    WU x 1
    Group WU

    Push Press x 5 – nice sharing the bar with you Val!
    55, 60, 65, 65, 65

    Clean Pulls x 3
    95, 105, 115, 125, 135

    500 m Row
    1:57.6

    Great job 6 am’ers! Thanks Patrick :)

    Like

    • May 7, 2014 at 6:10 pm #

      Nice work Kelly. You were pushing hard on the row!

      Like

  4. Kevin
    May 7, 2014 at 10:40 am #

    Lab
    OHS x1
    115-135-155-185-210 (PR!)

    Push Press x5
    125-135-145-145-145

    Clean Pulls x3
    185-200-215-225-240

    Thanks for the cookies Lisa!

    Like

  5. Trent
    May 7, 2014 at 11:00 am #

    Wux1

    Lab:
    OHS x5 3 sec hold at bottom
    95-100-105-110-115

    5 reps of:
    Chinups
    Pullups
    20-35-20-bodyweight

    Class:
    Strength: Push Press
    120-125-135-135-135-135

    Clean Pulls
    155-165-175-185-200

    500m Row

    1:28.1 WooHoo PR and in the trophy case. Legs were wobbly after that one.

    Like

    • Kelly B
      May 7, 2014 at 11:06 am #

      Awesome! Congrats :)

      Like

    • Valérie Arseneau
      May 7, 2014 at 12:10 pm #

      NICE!

      Like

    • May 7, 2014 at 2:07 pm #

      Great job!

      Like

    • Gabriel
      May 7, 2014 at 2:21 pm #

      Way to go Trent!

      Like

    • May 7, 2014 at 3:22 pm #

      Congrats on the trophy case entry!

      Like

    • May 7, 2014 at 6:00 pm #

      Way to go Trent!

      Like

    • May 7, 2014 at 8:09 pm #

      good job Trent

      Like

  6. Amy Hayes
    May 7, 2014 at 11:37 am #

    No sitter for tonight so I did some at home.

    Mobility
    WU(no pull ups)

    Push press x5
    60-65-70-70-70

    Clean pulls x3
    65-70-75-80-85

    Liked by 1 person

  7. Steph L
    May 7, 2014 at 1:27 pm #

    Mobility
    WUx1

    Group Barbell WU

    Push Press x5
    65%-70%-75%-75%-75%
    65#-70#-75#-75#-75#

    Clean Pulls x3
    70%-75%-80%-85%90%
    85#-90#-95#-100#-110#

    500m Row = 1:56.5 (PR of 20sec) Very happy with that!

    Thanks Kevin!

    Liked by 1 person

    • Valérie Arseneau
      May 7, 2014 at 3:51 pm #

      REALLY!!! 0.2 sec faster than me? lol you little…..

      Like

      • May 7, 2014 at 3:59 pm #

        lol that hardly makes it faster I would say the same lol

        Like

  8. Amy Hogan
    May 7, 2014 at 1:33 pm #

    Mobility
    WU x 1
    Group WU

    Push Press x 5
    55, 60, 65, 65, 65

    Clean Pulls x 3
    80, 85, 90, 95, 100

    500 m Row
    time: 2:02.5

    Liked by 1 person

  9. May 7, 2014 at 2:06 pm #

    Mobility
    WUx1

    Group Barbell WU

    Push Press x5
    65%-70%-75%-75%-75%
    120#-130#-140#-140#-140#

    Clean Pulls x3
    70%-75%-80%-85%90%
    135#-145#-150#-160#-170#

    500m Row = 1:42:8 (0:0:8 slower than my PR)

    Like

  10. Gabriel
    May 7, 2014 at 2:25 pm #

    Mobility
    WUx1

    Group WU

    Push Press x5
    65%-70%-75%-75%-75%
    110-120-125-125-125

    Clean Pulls x3
    70%-75%-80%-85%90%
    145-155-165-175-185

    500m Row = 1:33.3
    PR of 2.1 sec from February 27 2013

    Liked by 1 person

  11. Jen Carty
    May 7, 2014 at 3:29 pm #

    I won’t be making it in to the 4:15 class today.

    Like

  12. Natacha
    May 7, 2014 at 5:01 pm #

    So sorry about the no show…. Will have burpees to do

    Like

  13. Terri-Lynn
    May 7, 2014 at 5:49 pm #

    Mobility
    WU x 1

    Push Press 5 reps
    65%-70%-75%-75%-75%
    65-70-75-75-75

    Clean Pulls
    70-75-80-85-90%
    Based off my theoretical 1rm I did
    80-85-90-95 – told Kevin we were getting bar too high, so he said to put 115 on, still too high, will have to go heavier next time. On a plus the bar was high enough to power clean it and did which was 20# more than I had done before.

    500m Row
    152.1 (so close, but my previous time was 2:04.9, so I will take it!!!!)

    Like

    • Terri-Lynn
      May 7, 2014 at 5:49 pm #

      .

      Like

    • Trent
      May 7, 2014 at 7:51 pm #

      Very Nice PR.

      Like

  14. Hannah
    May 7, 2014 at 6:00 pm #

    M+WU

    Push press – 5 reps
    65%= 30lb, 70%= 30lb, (realized I did my weights wrong so did a bonus set at 35lb), 75%= 40lb, 75%, 75%

    Clean Pulls – 3 reps
    70%= 25lb, 75%= 30lb, 80%= 30lb, 85%= 35lb, 90%= 40lb

    500m row
    Time: 2:14

    Like

  15. May 7, 2014 at 6:07 pm #

    WU × 1
    Group WU

    Strength:
    Push press -5’s

    65-70-75-75-75%
    40, 45, 50, 50, 50

    Fun to share the bar with Rachel and Ericka!

    Clean pulls – 3’s
    70-75-80-85-90%
    55, 60, 65, 70, 75

    500m row
    2:08 (last time was 2:26, so a nice PR)

    Thanks for the coaching Patrick!

    Like

    • May 7, 2014 at 8:10 pm #

      good job Jackie

      Like

  16. Melissa H
    May 7, 2014 at 6:09 pm #

    Mobility
    WU-ish
    Group WU

    Push Press x 5
    65-70-75-75-75

    Clean Pulls
    80-85-90-95-115 (was getting too high on others) Tried to power clean it but hands not getting around fast enough

    500m row 1:52.0
    PR of 6.4 seconds

    Like

  17. May 7, 2014 at 7:19 pm #

    - mob
    – WUx1
    – Group WU

    Push press x5
    85-90-95-95-95

    Clean pull x3
    100-110-115-125-130

    500m row: 1:32.8 … PR over 1:36ish but still a bit disappointed, I was on track for sub 1:30 until the last 80m or so when my muscles forgot how pulling is supposed to work… By the end of the summer I’ll get it :D

    Like

  18. May 7, 2014 at 8:14 pm #

    mob wux1
    group wu
    push press 5 rep
    110-120-125-125-125
    clean pull x 3rep
    115-135-135-155-155
    500 m row : 1:44.2

    Like

  19. Jen C
    May 7, 2014 at 9:44 pm #

    Oly Class
    Mob + Wup
    Group Bergener Wup
    Pause OHS with 3 sec holds
    60% – 60% – 70% – 70% – 70%
    50lbs – 50lbs – 60lbs – 60lbs – 60lbs

    Clean + Split Jerk (1 C and 2 SJ)
    50% – 55% – 60% – 65% – 70%
    40lbs – 45lbs – 50lbs – 55lbs – 60lbs

    Notes = Still need to work on lengthening the stride (thank you Amanada for the tip about thinking about touching your front foot), keeping the back heel up, squeezing shoulder blades together (thank you Rob), and flaring kness out slightly (thank you Lance)

    Cashout: 500m row
    time = 2.07.7

    Like

  20. Heather S
    May 7, 2014 at 10:10 pm #

    Push press 5’s
    75-85-90-90-90

    Clean pulls
    95-105-110-115-120

    500m row
    1:49.4 (0.5 sec pr 😳). Last 150m my legs were dying!!

    Like

  21. May 7, 2014 at 10:22 pm #

    Oly Class

    Mobility
    WU X 1
    Group Burgener WU

    Pause OHS with 3 sec holds
    60–60–70–70–70%

    75-75-85-85-85#

    Clean + Jerk (1+2)
    50–55–60–65–70%

    120-135-145-155-170

    Huge class tonight!!

    Great job tonight Keith!! Was fun sharing the bar tonight.

    Like

  22. Craig H
    May 7, 2014 at 10:55 pm #

    Oly class

    500m row
    1:27:5

    Almost came off my seat. Nice try Keith but you did come off your seat. Maybe next time.

    Like

    • Vanessa Champion
      May 7, 2014 at 11:00 pm #

      He was trying so hard haha

      Like

  23. Vanessa Champion
    May 7, 2014 at 11:00 pm #

    1.3km run
    WU and lacross ball calf and hammies

    3 sec pause OHS
    60%-60-70-70-70
    40#-40-45-45-45

    Clean and jerk. (1+2)
    50%-55-60-65-70
    55#-60-65-70-75

    500m row 1:56
    Old time was 2:52!!!!!
    That’s a PR :D

    Liked by 1 person

    • Jen C
      May 8, 2014 at 10:07 am #

      Great PR Vanessa :)

      Like

  24. Allisha
    May 8, 2014 at 7:49 am #

    - mob
    – WUx1
    – Group WU

    Push press x5
    45-50-55-55-55

    Clean pull x3
    45-65-75-85-95

    500m row
    1:58 – not a PR as I got 150.3 a few weeks back. I fell off my seat…grrrrr.

    Like

  25. May 8, 2014 at 10:00 am #

    (12:00)

    Mob + WUx1 + Barbell WU

    Push Press x5 (65-70-75-75-75%)
    155-165-175-175-175#

    Clean Pull x3 (70-75-80-85-90%)
    *used lower % to work technique
    155-160-165-185-190

    Row 500m = 1:32.5 (almost PR)

    ——————-
    (6:30)

    Mob + WUx1

    EMOTM 20 mins – Ring Dips
    20 x 4 reps

    EMOTM 10 mins – Wall Balls 25#/10′ + 20# vest
    10 x 7 reps

    Split Jerk 5×3 @ 135# (technique work)

    Like

  26. Jenn B
    May 8, 2014 at 2:09 pm #

    3 sec pause OHS
    70#-70-80-80-80

    C&J (1+2)
    80#-85-95-105-115-115

    I’m going to miss OLY so much

    Like

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