Safety reminder

6
May

Safety reminder

10 Cleans (135/95), Run 200m
9 Cleans, Run 200m
8 Cleans, Run 200m
Etc…until you get to
1 Clean, Run 200m

Compare to July 15/09

We have a lot of new people at the gym, and some others that need a reminder about safety. Please take 59 seconds out of your day to watch this video.

[vimeo=http://www.vimeo.com/14676018]

51 Responses

  1. Kevin

    Felt good to workout with the morning crew again. Thanks for coaching Jo!

    Push Jerk x5
    85-115-135-155-175

    WOD @ 135#
    14:53

  2. Patrick

    Push Press x3
    95-115-125-135-145×2-145f

    WOD @ 135#

    17:15

    Not sure how I feel about this. I missed my old time by 2 seconds, but had 50lbs more on the bar. I was hoping for a faster time, but I’m excited that 135lbs power cleans are a lot easier than they used to be.

    1. Liam

      You’re not sure how you feel about getting virtually the same time but with 50 POUNDS more on the bar…. well, allow me to clear this up for you Pat… You feel great about this! *hehe* Or at least I would. Great job man!

    2. Marcel

      Pat, lets put this into perspective — I used the weight you should’ve used and you beat my time! I know I’m an old dude, but wow impressive weight and time!!

  3. Amanda

    800m run
    WU x1

    Strength: Front Squats
    3x 80-85-90-105-115

    WOD: (70#)
    10 Cleans, Run 200m
    9 Cleans, Run 200m
    8 Cleans, Run 200m
    Etc…until
    1 Clean, Run 200m

    T – 20:30

    I loved this workout even though I was super slow at it! My running really needs work.

  4. Maria

    800m run
    WU x1
    Strength: Deadlifts
    5x 75-85-95-105-115

    WOD: (45#)
    10 Cleans, Run 200m
    9 Cleans, Run 200m
    8 Cleans, Run 200m
    Etc…until
    1 Clean, Run 200m

    T – 17:15

  5. Elba

    800m Run
    WU X1

    Strength:Back Squat 1’s
    70- 80- 90 -100- 110- 120- 130 (PR)

    WOD: (45#)
    10 Cleans, Run 200m
    9 Cleans, Run 200m
    8 Cleans, Run 200m
    Etc…until
    1 Clean, Run 200m

    T – 20:15

  6. mobility
    jog 800m
    WU x1
    Strength: Deadlifts x5
    95-100-110-125-145×2(stop bad form)

    WOD: (55#)
    10 Cleans, Run 200m
    9 Cleans, Run 200m
    8 Cleans, Run 200m
    Etc…until
    1 Clean, Run 200m

    Time – 17:53
    cash out – figure 4 1min each leg

  7. LMAO! I love number two because I’m often “that guy”! Ha ha ha ha ha!! True story. Once, when I was trying to finish a workout, someone said, “It’s not that I want to leave while you’re still going but I have to be to work at 8.” I still want that on a t-shirt. Ba ha ha ha ha ha ha!!

  8. mobility
    jog 800m
    WU x1
    Strength: push jerk x 1
    85×3-105-115-125×2-135-145(PR5#)
    WOD: (95#)
    10 Power Cleans, Run 200m
    9 Power Cleans, Run 200m
    8 Power Cleans, Run 200m
    7 Power Cleans, 75 single (right cheek cramping up)
    Etc…until
    1 Clean, 75 single

    Time – 14:45
    cash out – figure 4 1min each leg

  9. Mario

    Mob + 800m Run + WUx1

    Push Press x10
    105-115-125-135(x6)

    WOD @ 135#
    – Did 10s, 9s & 8s, then switched to 95# for 7s cleans, but was still difficult as back was super sore/tight. Stopped after 4th run, sometime after 15min mark.

    Kinda disapointing, but like Joanna said, better to stop and fight another day then to destroy my back for a week. Thanks for the coaching & switching the weights Jo!

  10. Kevin

    I just got the keys to the new gym. Lots of people have offered to help out, so I set up an online calendar that will show when I will be there working on the spot.

    http://www.brownbearsw.com/freecal/CFMReno

    If you’re interested in helping, follow these steps:
    1) Click on the date
    2) Under “Existing Events”, click “Edit”
    3) Add your name
    4) Click “Replace Event”
    5) To see if it went through, click “View Calendar”

    Thanks!!

  11. Shoulder Press 1RM
    Thought I was doing 3s – 45×3-45×3-55×3
    70×1 😀 (PR-1 yr + 3mos. in the making.), 75(F), 75(F)

    WOD @ 60% of 1RM = 60#
    10 Power Cleans
    200 m Run
    9 Power Cleans
    200 m Run
    etc…
    1 Power Clean
    200 m Run

    16:56 🙂

    Great work everyone!

  12. Corinna

    Mobility
    Run 800 m
    WU x 1

    Strength: Deadlift x 3
    185-195-205-215-220

    I really focused on trying to keep my back straight during my deadlift’s today!

    WOD: Rx( 95#)

    Time: 16:08

    Great work 4:15 p.m. crew!

  13. Eric B.

    Mobility
    Run 800 m
    WU X 1
    Strength, Overhead Squat x 1
    65-75-85-95-105-115(PR)

    WOD (100LBS): 13:46. – need to go with heavier weight next time.

    Pumped for the movie in the AM, hopefully its not too cold for your campout Rob.

  14. Liam

    Mobility
    Jog 800m
    WU x 1

    Strength = OHS x 5
    75-80-90-105-115

    WOD: “Run Forrest Run!”
    10 Cleans, Run 200m
    9 Cleans, Run 200m
    8 Cleans, Run 200m
    Etc…until
    1 Clean, Run 200m

    Time – 14:51
    cash out – figure 4 1min each leg

    Only 95 on the bar for the cleans and it felt light, but I’m taking it slow. I’m not ready to start to push my back yet. Great job 5:30 crew!

  15. Heather (Mum)

    Great job Jane.
    Mobility
    800 m jog
    WU X 1
    Strength Push Jerk (1’s)
    55-65-75-80-85 PR
    WOD 45 lbs.
    Time 23:19

  16. Steph F.

    Run 800m
    WU x 1
    Push jerk 5’s: 45-65-75-85-90×2

    WOD: @ 65# (= 65% of max)
    10 Cleans, Run 200m
    9 Cleans, Run 200m
    8 Cleans, Run 200m

    1 Clean, Run 200m

    Time: 19:30

    Happy with my results, but I need to work on my running.

  17. Heidi

    WU x 1
    Run 800 m

    Front Squats x 3
    90-95-105-120-135(completed 2 & failed my 3rd…OUUF, it was heavy!)

    WOD: @ 65# (= 65% of max)
    10 Cleans, Run 200m
    9 Cleans, Run 200m
    8 Cleans, Run 200m
    …
    1 Clean, Run 200m

    Time: 15:52

    It’s been awhile since I’ve done that much running. Really like this one.

    Can’t wait to see the movie premier tomorrow morning. Rob, since your camping out, maybe you can save me a spot???

  18. Marcel

    800m run

    WU x1

    Strength: Shoulder Press x 5

    75-85-95-105-115

    WOD: Used 110 lbs (rx 135#)

    10 Cleans, Run 200m
    9 Cleans, Run 200m
    8 Cleans, Run 200m
    Etc…until
    1 Clean, Run 200m

    T – 17:09

    Really enjoyed the workout, great night for a run!!

  19. Francis

    800m run
    WU x1
    Strength: push jerk
    1x 95-105-115-135-145

    WOD: (95#)
    10 Cleans, Run 200m
    9 Cleans, Run 200m
    8 Cleans, Run 200m
    Etc…until
    1 Clean, Run 200m

    T – 17:34

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