Newsletter and Change for Change

2
May

Newsletter and Change for Change

May Newsletter

Bring $5 if you want to change up the workout!

100m Med Ball Run
21 Situps
21 Lunges
200m Med Ball Run
15 Situps
15 Lunges
400m Med Ball Run
9 Situps
9 Lunges

Compare to July 15/10

76 Responses

  1. Patrick

    Strict Pullups
    Body Weight x3, 15# x3, 20# x1, 25# x1, 30# x1, 35# x1, 40# (f)

    WOD:
    100m Med Ball Run
    21 Situps
    21 Lunges
    200m Med Ball Run
    15 Situps
    15 Lunges
    400m Med Ball Run
    9 Situps
    9 Lunges

    5:57

    Man people are getting fast at are gym. Nice work everybody!!

  2. Shawn

    push press x 5
    65,95,105,115,125

    WOD:
    100m Med Ball Run
    21 Situps
    21 Lunges
    200m Med Ball Run
    15 Situps
    15 Lunges
    400m Med Ball Run
    9 Situps
    9 Lunges

    5:35

  3. Amanda

    WUx2

    Strength: OHS
    5x 40-55-60-65-70-75

    WOD:
    100m Med Ball Run (16# basketball)
    21 Situps
    21 Lunges
    200m Med Ball Run
    15 Situps
    15 Lunges
    400m Med Ball Run
    9 Situps
    9 Lunges

    T = 8:17

  4. Maria

    WUx2

    Strength: Shoulder Press 5x 35-40-45-50-55

    WOD:
    100m Med Ball Run
    21 Situps
    21 Lunges
    200m Med Ball Run
    15 Situps
    15 Lunges
    400m Med Ball Run
    9 Situps
    9 Lunges

    T = 7:35

  5. Liam

    Please take a few minutes out of your day and vote today.
    I don’t care who you vote for, but please stand and be counted.
    I don’t have to tell you people will die around the world Today fighting for just that privilege.
    We all need to help shape our country’s future and this is how it’s done.

  6. Edward K

    Yesterday

    WU

    For time

    5-4-3-2-1
    275 deadlift
    Muscle ups

    Then right after
    5-4-3-2-1-
    185 Clean and jerk
    HSPU

    Then right after
    5-4-3-2-1
    115 Squat cleans
    burpees

    20:58

    15 mins later

    20-16-12-8-4

    Back extensions
    Burpees
    Pushups
    GHD situps
    squats

    12:43

  7. Elba

    WU X 2
    Strength
    Push Press 1’s
    50- 60- 70- 80- 90- 95(PR)

    WOD:

    100m Med Ball Run (14)
    21 Situps
    21 Lunges
    200m Med Ball Run
    15 Situps
    15 Lunges
    400m Med Ball Run
    9 Situps
    9 Lunges

    T = 9:47

  8. Tracey

    WU x2

    Deadlift x1
    135-155-175-195(PR)-200(PR)

    WOD:
    100m Med Ball Run(14#)
    21 Sit Ups
    21 Lunges
    200m Med Ball Run
    15 Sit Ups
    15 Lunges
    400m Med Ball Run
    9 Sit Ups
    9 Lunges

    Time: 6:53 (PR by 1:13)

  9. Martine S.

    WU x 2
    Strength: back squats
    45-75-85-95-105-115

    WOD: 16#
    time 9:25

    Not a good day for me, had a hard time with my back squats and of course I was last to finish the wod. Very disappointing. I tend to put too much pressure on myself. I’m my worst enemy, got to work on that.

    1. Lora

      Martine, I think you did GREAT! And didn’t you end up running with Darrell’s 23# medball?? That would have been the end of me right there!

    2. Gabrielle

      You did fantastic! That 23 lb medball would have did me in – I’m super impressed with your score! Give yourself a high five 🙂

    3. Darrell

      I am sorry I grabbed your ball, but you did real well considering….. If someone grabbed my ball I would be last to finish too. : )

  10. Lora

    WU x 2 (modified for shoulder…which is getting better…YAY!!)

    Strength: Front Squat (x5)
    80-90-100-120-130-145 (PR reps)

    WOD:
    100m Med Ball Run(14#)
    21 Sit Ups
    21 Lunges
    200m Med Ball Run
    15 Sit Ups
    15 Lunges
    400m Med Ball Run
    9 Sit Ups
    9 Lunges

    Time 6:38

  11. Shelley

    WU X 2
    Strength – shoulder press x 5
    35-40-45-50
    WOD
    100m med ball run (14#)
    21 situps
    21 lunges
    200 m run
    15 situps
    15 lunges
    400 m
    9 situps
    9 lunges
    time: 10:04

  12. Corinna

    Wu x 2

    Strength: Front Squat x 3

    110-120-130-140-150(2)and (1)

    WOD: Change for Change

    AMRAP 15 minutes:

    30 double under’s
    15 pushups

    8 rounds + 30 double’s + 8 pushups

    Good job 5:15 crew!

  13. Francis

    WUx2

    Strength: back squats
    1x 95-115-135-155-175

    WOD:
    100m Med Ball Run (20#)
    21 Situps
    21 Lunges
    200m Med Ball Run
    15 Situps
    15 Lunges
    400m Med Ball Run
    9 Situps
    9 Lunges

    T = 7:33

  14. Heidi

    Sorry I missed this WOD. I missed is last July too 🙁 I guess there’s always change for change next month.

    Great photo collage of strong bodies & strong spirit in the newsletter. I particularly enjoyed Heather’s photo.

  15. Gabrielle

    WU x 2 pullups on red, pushups on toes :), 10 situps, 10 toes to rings… Feeling tired and irritable today :s

    Strength goodmornings 5s

    35-45-50-55-65 (from the floor)

    WOD (14 lb medball for entire WOD)
    100 m medball run
    21 situps
    21 lunges
    200 m medball run
    15 situps
    15 lunges
    400 m medball run

    time: 8:01 – last time my score was 8:24 so I’m happy with my score today 🙂

    Great job on today’s WOD everyone! Congrats to everyone who had PRs 🙂

    Before getting to the gym, I was in a funky mood… As always, spending time with you all lifted my spirits 🙂 thank you!

  16. Jamie

    CFWU x 2

    Strength – Deadlift x 1
    235-275-315-355-395(F)-385(F)-375(F)-365

    WOD
    100m Med Ball Run
    21 Situps
    21 Lunges
    200m Med Ball Run
    15 Situps
    15 Lunges
    400m Med Ball Run
    9 Situps
    9 Lunges

    Time: 6:45

  17. Jeff

    “Nutts” (April 28th)

    10 HSPU
    15 Deadlifts (4 @ 250 / 11 @ 135)
    25 Box Jumps (30″)
    50 Pull-ups
    100 Wall Ball (20# / 10′)
    200 Double Unders
    400m Run with 45# plate

    Time —> 32:40

    Well this WOD didn’t start out well. Did 4 Deadlifts at 250# but have this groin/hamstring problem since very early Sunday morning. 😉 Anyway… I almost stopped the WOD, wasted about 3 minutes deciding what to do and then continued using 135# for the Deadlifts. Really glad I continued though cause Wall Balls are a goat for me. The 30″ box jumps were actually kinda fun too. Looking forward to trying it again Rx’d.

  18. Rob

    “Nutts” (April 28th)

    10 press 95#
    15 Deadlifts 225#
    25 Box Jumps (30″)
    50 Pull-ups
    100 Wall Ball (20# / 10′)
    600 Singles
    400m Run with 45# plate

    Time —> 30:37

    Thanks to Jeff and Liam for pushing and to Eric, my opponent,a big middle finger.

    1. Eric B.

      Just remember Rob, there is never any shame in second place. As long as there is more then 2 competitors. Better luck next time Number Two.

  19. WUx2
    Strength: front squats x 1
    115×2,135,155,175,195,200(PR10#)

    WOD:
    100m Med Ball Run (20#)
    21 Situps
    21 Lunges
    200m Med Ball Run
    15 Situps
    15 Lunges
    400m Med Ball Run
    9 Situps
    9 Lunges

    Time = 7:51

  20. Kerri

    Warm up x2

    Cleans X1
    55-65-85-95×3-100!! PR 🙂

    WOD:
    100m Med Ball Run (14#)
    21 Situps
    21 Lunges
    200m Med Ball Run
    15 Situps
    15 Lunges
    400m Med Ball Run
    9 Situps
    9 Lunges

    Time: 9:36

    Great job Martine with your extra # medball run.

  21. Eric B.

    “Nutts” (April 28th)

    10 press 95#
    15 Deadlifts 250#
    25 Box Jumps (30″)
    50 Pull-ups (Blue band)
    100 Wall Ball (20)
    600 Singles
    400m Run with 45# plate

    Time —> 28.48

    What a workout! 5 bucks well spent!

    1. Rob

      The requirement for the press was 75% of max. I believe your max is 140… my math, and that of the modern world, shows that 105# is 75% of your max.

      Disqualified

      Better luck next time.

  22. Liam

    WU x 2
    Strength = Cleans x 5
    80-85-95-105-120
    WOD: Heavy Run
    Time: 6:50

    Great work 6:30 Crew! Hats off to Eric and Rob!

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