Take good care of the gym guys

7
Oct

Take good care of the gym guys

Reminder to check the “News” section for the updated times for some of the workouts this week.

Warm-up x 3

No strength

4 rounds of:
10 Burpees
20 Box jumps
30 Pushups
40 Squats
50 Lunges

Looks of determination from Jeff

Looks of determination from Jeff

28 Responses

  1. Hilary

    CFWUx3
    No strength
    4 rounds
    10 burpees
    20 box jumps
    30 pushups
    40 squats
    50 lunges
    Did a round and a half and could not finish. My thigh is on fire. The same leg that gives me problems was just not going to let me finish this workout. Thank you MC for coming for just me. You are so sweet and I am really sorry I wasted your time. I think I was more frustrated that I couldn’t finish than with the pain in my leg. Not a great start to the day:(

    1. MC

      You did not waste my time Hilary..stop saying that!! You still did the warm up, you tried the workout, your heart beat increase, you sweat, you practice box jump with both feet…see? You didn’t waste my time!!
      I know how hard it is for you…Been there done that! There are things you can’t control…Just be patient!!

  2. 40 squats followed by 50 lunges??? HOLY!!

    Hilary that sucks. I know the feeling. It is frustrating but it’s better to heal quick than finish the work out and make it worse. Know your body!

  3. Jeff

    Hi guys! I switched my schedule today. I took the last available 4:15pm spot. I was scheduled for 5:30pm so my spot at that time is now open.

  4. Warmed up with some yoga and stuff I don’t like…
    3 Rounds of:
    5 Ring Dips
    7 Pull-Ups
    10 Knees-to-Elbows

    Decided to keep with the theme of things I don’t like and did…
    “Death by Back Squat” (65% 1RM)
    9Rounds + 7reps (135#)

    I would rather do any other squat than back squat.

    Have a great week, Kevin. I was suppose to be a test subject at the L2 tomorrow but decided to pass and give my spot to a girlfriend. So I won’t be seeing you.

    Good luck this weekend, Heather. You’re lucky to have Kevin with you. He’s a seasoned L1 attendee now 🙂

  5. Jeff

    CFWUx3
    WOD: “Tyra Banks”
    4 rounds of:
    10 burpees
    20 box jumps
    30 pushups
    40 squats
    50 lunges

    Felt powerless with no energy today and only completed 2 rounds in 16:10.

    … Well I got to meet her… but I never really liked Tyra Banks that much anyway… 😮

  6. Jane

    CFWU x 3

    WOD: 4 rounds of…
    10 Burpees
    20 Box Jumps (Did 50 real Box Jumps and 30 Step Up/Step Down 🙂 )
    30 Push Ups (About 15 regular and the rest from knees)
    40 Squats
    50 Lunges (Sweet Mother!)

    Time: 29:37 ?? Crap, I think I left my journal at the gym!

    MC, you’re a great coach! Thanks for all the help on pull up technique everyone.
    Poor Carly looked pretty forlorn even though she was showered with attention. 🙁

  7. I know I say this after almost every workout, but is one of the hardest ones I’ve ever done.

    CFWU x 3

    WOD: 4 rounds of
    10 Burpees
    20 Box Jumps
    30 Push Ups (this is where it started to slow down)
    40 Squats
    50 Lunges

    Time: 26:33

    Thanks MC for being a really cool coach. Who needs Kevin anyways 🙂

  8. Gillyon

    CW x 3
    WOD: 4 rounds of:
    10 Burpees
    20 Step Ups
    30 Push Ups
    40 Squats
    50 Lunges
    Time: 21:33

    Pushups will be the death of me. I really really stink at them. :S
    Great job Marlene, Shallon and Dave. 🙂

  9. Kevin

    Finished day 1 and holy sweet Jesus. They are relentless, which is coincidentally what I need to work on. Just going out to eat now. I’ll post more later about my experience.

  10. Jamie

    Warm-up x 3

    No strength

    4 rounds of:
    10 Burpees
    20 Box jumps (two rounds of jumps, two rounds of steps)
    30 Pushups (at the knee)
    40 Squats
    50 Lunges

    32:15

    Great job MC! Rob, thanks for pushing me though my last few lunges, didn’t have a lot left in me. The workout challenged me the most so far, felt good to finish it.

  11. Rob

    Warm-up x 2.333

    4 rounds of: Tyra Banks (LOL – Jeff)
    10 Burpees
    20 Box jumps
    30 Pushups
    40 Squats
    50 Lunges

    Time: 23:10

    Bad Ass WOD. Everyone really went to battle with this one… GRAT JOB!! Thanks MC, you were an excellent coach today 🙂

  12. MC

    Thanks everyone for the encouragement…I really feel bad looking at you all hurting like that!! 🙂 I wasn’t planning to do the workout, but I need it to give it a try.

    Did some handstand during de warmup. 5 minutes total of handstand, fool=15 squats
    I did it in 6 rounds.

    4 rounds of:
    10 Burpees
    20 box jump
    30 pushup
    40 squats
    50 lunges

    3 rounds in 19:51 min

    Good job everyone!

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