An example of success

16
Feb

An example of success

There’s a quote that goes something like…”It doesn’t matter how many times you fall down, it’s how many times you get back up that counts”. And that is what determines success.

Since the beginning, I’ve watch Nathalie fall and fail, again and again, with overhead squats. But, through drive and perseverance, she kept getting back up to try it again.

All of that failure led to a huge success on Wednesday when she nailed a 95# overhead squat with ease. Those are the moments that are priceless. Congrats Nathalie.

Check out the Affiliate Blog today.

“Chippy”

10 HSPU
15 Wall Balls
20 Kettlebell Swings (53/35#)
25 Deadlifts (185#)
100 Double Unders
25 Deadlifts (185#)
20 Kettlebell Swings (53/35#)
15 Wall Balls
10 HSPU

Easy!

60 Responses

  1. Nath

    Wow! What a surprise this morning! I was expecting the picture but not the little story… Cranks me up! Again, wow!
    Thanks Kevin, and thanks to all of you for giving me the motivation to continue day after day!

    1. Lora

      Nath, I am sooooooo proud of you! I have always admired your determination and positive attitude.

      I was glad I got to witness your OHS PR. I have total OHS envy. That photo is PERFECT (and you are ROCKIN’ those socks!)

    2. Corinna

      You have made such progress Nath, and your OHS is just one example of your many improvments. You even walk with more confidence which is so cool to witness!!! Congrats and keep up the good work!

  2. Look at that OHS. Picture perfect!

    WUx2

    Deadlift x5 (Sumo stance. Still nursing lower back issues)
    135-155-185-205-225

    “Chippy”

    10 HSPU
    15 Wall Balls
    20 Kettlebell Swings (53/35#)
    25 Deadlifts (185#) sumo
    100 Double Unders
    25 Deadlifts (185#) sumo
    20 Kettlebell Swings (53/35#)
    15 Wall Balls
    10 HSPU

    11:43

    Lower back felt great throughout the WOD, but it’s getting really tight now.

  3. Practice alittle with
    Power Cleans 135#
    Split jerks 95# & 135# – Thx for the tips Pat 😉

    Picked up rope to Practice DUs: first attempt I got 102!!!!!!! 🙂

    WOD as Rx:
    9:30 

    Deadlifts broken into 15-10 1st time and 3 sets 2nd time. Wall balls and KBS sucked 2nd time through.

    Then Strength:
    Bench (x5)
    115-135-145-155-165

    Watched the 700am class do theirs!!!! Great job morning crew! Missed u guys!!! I’m gonna sleep good tonight!!! PS great job Amanda on ur HSPUs – solid girl!!!

  4. Andy

    WUx2

    Strength: Shoulder Press (5x)
    95-105-125-135×4-135×5

    “Chippy”
    20 Push Ups – hand release
    15 Wall Balls 14#
    20 Kettlebell Swings 35#
    25 Deadlifts 140#
    300 Singles
    25 Deadlifts 140#
    20 Kettlebell Swings 35#
    15 Wall Balls14#
    10 Push Ups – hand release
    Time: 12:16

  5. WU x 2 (SMDL for pull ups)
    Strength: Back squats x 1
    70, 80, 90, 105, 115 no rep lean forward, 115 (F)

    WOD : “Chippy”
    scale – 20 Push Ups – hand release (10 plank/10 knees)
    15 Wall Balls 6# 10 feet
    20 Kettlebell Swings 20#
    25 SMDL 85#
    scale – 300 Singles
    25 SMDL 85#
    20 Kettlebell Swings 20#
    15 Wall Balls 6# 10 feet
    scale – 10 Push Ups – hand release (10 plank/10 knees)

    Time: 14:53
    cash out – back stretch

  6. WU x 2 (Dead lifts for pull ups)
    Strength: Push Jerk x 5
    95, 115, 125, 135

    WOD : “Chippy”
    scale – 20 Push Ups – hand release
    15 Wall Balls 20# 10 feet
    20 Kettlebell Swings 50#
    25 Dead lift 185#
    scale – 300 Singles
    25 Dead lift 185#
    20 Kettlebell Swings 50#
    15 Wall Balls 20# 10 feet
    scale – 10 Push Ups – hand release

    Time: 15:24

  7. Chris S

    WUx2

    push press x5
    45-95-135-155 (for 3 had a huge brainfart… was doing push jerks)-155

    “Chippy”

    10 HSPU
    15 Wall Balls 20#
    20 Kettlebell Swings (53/35#)
    25 Deadlifts (185#) sumo
    100 Double Unders
    25 Deadlifts (185#) sumo
    20 Kettlebell Swings (53/35#)
    15 Wall Balls
    20 pushup

    14:32
    really unimpressed with myself this morning, ended up only getting 13 dbl unders in like the first 2 or 3 minutes i was doing them so i switched to singles, and my handstand pushups just straight up sucked… can i have a do over? haha

    1. Amanda

      You sure can, on the last day of every month we have ‘change for change’, and you can pay $5 to either re-do a workout from that month or do one that you missed. 🙂

  8. Amanda

    Congrats on your OHS success Nath, and that’s an awesome picture!

    WU

    Daily squat to 155#

    Strength: Snatch/OHS
    5x 55-60-65-70-80 – the snatch on the 80# was uuuuuugly, but it went up. I won’t count it as a PR though. 🙂

    WOD:
    10 HSPU (25# plate)
    15 Wall Balls (14#; 10 feet)
    20 Kettlebell Swings (35#)
    25 Deadlifts (100#)
    100 Double Unders
    25 Deadlifts (100#)
    20 Kettlebell Swings (35#)
    15 Wall Balls (14#)
    10 HSPU (25# plate) – these are much harder after the wall balls! 🙂

    T = 18:44

    Awesome workout!

  9. Chantal L.

    1. Wow Nath! Congrats on your 95# OHS! I miss you and the 5:30 crew, I can’t wait for the games open to be reunited haha!

    2. Awesome Kevin and Jo! I like your wedding blog page! Good way to remember the day, and kudos to Pat for the awesome pictures.

    3. WU x 2
    Strength – 5x cleans
    65-70-85-95-100

    WOD ‘Chippy’
    10 HSPU (SUB for 20 hand release pushup from knees)
    15 Wall Balls (14#; 9 feet)
    20 Kettlebell Swings (35#)
    25 Deadlifts (135#)
    100 Double Unders
    25 Deadlifts
    20 Kettlebell Swings
    15 Wall Balls
    10 HSPU – SUB 20 hand release pushup from knees

    Time: 16:18

    4. Thanks Johnny G and Rachel for the push at the end. That certainly helped me shave a minute or two 🙂

    5. Have a great day everyone!

  10. Natacha

    WU x 2
    push press 1RM: 100# (5# PR)
    WOD:
    HSPU with 25 plate (1st set uninterrupted)
    10# wall ball @ 10 feet
    35# KBS
    95# deadlifts
    time: 13:38
    pretty happy about the HSPUs

  11. Greg Mac

    WU x 2 (Deadlifts for Pull-ups)

    Strength: Shoulder Press x 5
    65-75-85-90-95

    “Chippy”
    20 Push Ups – hand release
    15 Wall Balls (14#; 10 feet)
    20 Kettlebell Swings (50#)
    25 Deadlifts (125#)
    300 Singles
    25 Deadlifts (125#)
    20 Kettlebell Swings (50#)
    15 Wall Balls (14#)
    10 Push Ups – hand release

    Time: 9:58

    Thanks Johnny G for staying around to cheer us on. Really appreciated the push throughout the workout. Definitely helped me shave off a couple minutes.

  12. Tim

    WU x 2 (Deadlifts for Pull-ups)

    Strength: Front squat x 3
    185-200-215-245-270(pr for reps)

    “Chippy”
    20 Push Ups – hand release
    15 Wall Balls (20#; 10 feet)
    20 Kettlebell Swings (53#)
    25 Deadlifts (175#)
    300 Singles
    25 Deadlifts (175#)
    20 Kettlebell Swings (53#)
    15 Wall Balls (20#)
    20 Push Ups – hand release

    Time: 15:54

  13. Darsey

    10 HSPU (25#)
    15 Wall Balls(14#, 10ft)
    20 Kettlebell Swings (53#)
    25 Deadlifts (135#)
    100 Double Unders
    25 Deadlifts (135#)
    20 Kettlebell Swings (53#)
    15 Wall Balls (14#)
    10 HSPU (25#)
    time: 9:34. Loved this wod!
    Also did one muscle up

  14. Way to go Nath!!!! 😀

    WU x2
    Skipped strength, worked on form for Deadlifts, HSPU, KBS, DUs…

    “Chippy”

    10 HSPU
    15 Wall Balls (14#)
    20 Kettlebell Swings (40#)
    25 Deadlifts (85#)
    100 Double Unders
    25 Deadlifts
    20 Kettlebell Swings
    15 Wall Balls
    10 HSPU

    T:13:08

    Practiced Muscle up progression / HSPU

    First WOD doing HSPU, Tried them really for the first time this weekend at home…Love ’em! 🙂

    Good job 4:15 class!

  15. Blake

    WU x2

    Front Squat x 5
    95-120-135-150-170

    “Chippy”
    20 Hand-Release Pushups
    15 Wall Balls @ 14#
    20 Kettlebell Swings @ 35#
    25 Deadlifts @ 120#
    50 Double Unders + 150 Singles
    25 Deadlifts
    20 Kettlebell Swings
    15 Wall Balls
    10 Hand-Release Pushups

    Time: 16…something (I forgot to write it down!)
    Thanks to all the 4:15-ers for the encouragement!

    Double-Unders felt a bit better today. Worked on wall handstands and started working on muscle-up progressions.

  16. Tracy S

    WU x2 w/ Deadlifts @95#

    Skipped strength.
    Did some very light shoulder presses, and tested whether I could do Wall Balls without shoulder pain. Still feeling some pinch with weight, so Kevin suggested the Air-filled Basketball for the WOD – which worked quite well.
    — Getting professional help for the injury, but the progress is so very very slow 🙁

    WOD: *Modified* Chippy
    20 Push Ups (knees)
    15 Wall Balls (Air-filled basketball – above orange band)
    20 KBS (35#) — eye level only (that’s actually hard to control the height)
    25 Deadlifts (95#)
    300 Singles
    … and back through again.. 25 DL’s, 20 KBS, 15 WB’s, 20 PU’s

    TIME: 14:58
    Good Workout!

    1. Tracy S

      Oh… and congrats Nath!!!. Great picture, and great progress!

      and… Awesome wedding story Kevin & Joanna! You must be very proud!

  17. WU X 1

    Strenght: Press x 5
    up to 65lbs, 75# 1 rep PR

    “Chippy”
    20 HSPU (45# plate)
    15 Wall Balls @ 14#
    20 Kettlebell Swings @ 35#
    25 Deadlifts @ 135#
    100 DU (very slow without my own skip)
    25 Deadlifts
    20 Kettlebell Swings
    15 Wall Balls
    10 HSPU

    time: 13:02

  18. Frank

    Congrats Nat!
    WUx2

    clean x 5
    95-115-125-140-160 (5# PR for reps)

    “Chippy”

    20 Hand-Release Pushups
    15 Wall Balls @ 20#
    20 Kettlebell Swings @ 45#
    25 Deadlifts @ 155#
    300 Singles
    25 Deadlifts @ 155#
    20 Kettlebell Swings @ 45#
    15 Wall Balls @ 20#
    20 Hand-Release Pushups
    t= 16:40

  19. Lora

    WU x 2 (sub deadlifts for pullups)

    Strength: OHS (x3)
    45(5)-65-75-85-95

    WOD
    “Chippy”
    10 HSPU (2 x 25# plates and mat)
    15 Wall Balls @ 14#
    20 Kettlebell Swings @ 35#
    25 Deadlifts @ 135#
    100 DU (not pretty LOL)
    25 Deadlifts @ 135#
    20 Kettlebell Swings @35#
    15 Wall Balls @ 14#
    10 HSPU (with 2 x 25# plates and mat)
    Time = 11:35

    First time with HSPU in a WOD. Used 2 x 25 plates, but at least I was vertical 😀
    Loved the deadlifts!!

  20. Gichie

    WU x 2

    20 Kipping Pullups (10 + 5 + 5)
    5 Toes to Bar

    Strength: Shoulder Press x3
    75-85-95-100F

    WOD: Modified “Chippy”
    20 Hand-Release Pushups
    15 Wall Balls @ 20#
    25 Kettlebell Swings @ 35#
    25 Deadlifts @ 100#
    25 Double Unders + 275 Singles
    25 Deadlifts
    20 Kettlebell Swings
    15 Wall Balls
    20 Hand-Release Pushups

    Time: 10:53

    Great workout tonight! Next time I’m going to count better and use a longer skipping rope.

  21. Martine

    Push jerk 5x @ 65#

    WOD
    10 HR knee pushups
    15 wall balls 10#
    20 KBS 25#
    25 DL
    100 DU
    25 DL
    20 KBS
    15 wall balls
    30 HR knee pushups
    Time: 18:14

    Couldn’t understand why I was the first one done my PU and why I was faster than all the boys and then realize I was supposed to do 20 so did 30 at the end, mommy brain,haha. Great job 630 crew.

  22. jason

    Front squat 5x’s

    95-114-135-150-150

    WOD: Modified “Chippy”
    20 Hand-Release Pushups
    15 Wall Balls @ 17.5
    25 Kettlebell Swings @ 35#
    25 Deadlifts @ 125#
    300 singles
    25 Deadlifts
    20 Kettlebell Swings
    15 Wall Balls
    20 Hand-Release Pushups

    Time:12:37

  23. Jeff S

    1x mob
    2xwu

    Had another date with the foam roller/lacrosse ball.. All my tweaks worked out!

    “Chippy”
    10 HSPU 45# plate
    15 Wall Balls
    20 Kettlebell Swings (53#)
    25 Deadlifts (185#)
    100 Double Unders
    25 Deadlifts (185#)
    20 Kettlebell Swings (53#)
    15 Wall Balls
    10 HSPU (45# plate)
    16:02

    felt great during this WOD, did all DU mostly one at a time but have resolved that I won’t get better at them unless I force myself to do them..

  24. Corinna

    WU
    Practiced muscle up progressions. Thanks Eric N on the tips.

    Strength: Push Jerk x 1
    95-105-115-120-125-125 (failed 2nd attempt)

    WOD: Did everything Rx except the HSPU’S. I did kipping HSPU’s with a 25# plate. The 2nd round was quite tough and they took quite a bit of time. All in all, a good WOD and the dead lifts were not as brutal as I thought they were going to be.

  25. Heather S

    1x mob
    2xwu
    Also “dating” the lacrosse ball and the stick. Good start on correcting yesterday’s SPRONG that I felt in my a$$ but miles to go I’m afraid.

    No Strength

    “Chippy”
    10 HSPU (20 HR push ups)
    15 Wall Balls
    20 Kettlebell Swings (35#)
    25 Deadlifts (Substituted pull ups)
    100 Double Unders (50 DU’s + 150 Singles)
    25 Deadlifts (Substituted pull ups)
    20 Kettlebell Swings (35#)
    15 Wall Balls
    10 HSPU (20 HR push ups)

    Time: FOR-FREAKIN’-EVER (16:50)

    Don’t remember the last time I felt so close to pukie. And can’t believe I had to sub out a favorite – deadlifts – for a goat – pull ups. But hey, I didn’t cancel when it would have been so much easier to stay at work.

    Off to PEI for the weekend for more hockey…see ya!

  26. Heidi

    WU x 2

    Back Squat x 3:
    105-115-125-140-150

    “Chippy”
    20 Hand release push ups
    15 Wall Balls 10#
    20 Kettlebell Swings (35#)
    25 Deadlifts (105#)
    100 Double Unders
    25 Deadlifts (105#)
    20 Kettlebell Swings (35#)
    15 Wall Balls 10#
    20 Hand Release Push Ups
    14:59

    Recovery was a long time coming on this one. The ladder up wasn’t so bad, until I hit the double unders, and as usual, they kicked my butt. After that, the ladder down was awful.

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