Inov-8 is coming to town
Feb
28
Saturday, March 3rd, from 10am-11:30am, a representative from Aerobics First will be coming with a carload of Inov-8 shoes. If they have your size, you can buy them on site. If not, they’ll order them for you right away. They accept cash, debit and credit card.
Also, tomorrow is Change for Change. Bring $5 if you’d like to switch up your workout to one you missed this month or would like to repeat.
“Diddy Kong”
3 rounds
1 Muscle-up
2 Front Squats (185/135#)
3 HSPU
4 Power Cleans (185/135#)
Andy
Andy February 28, 2012 at 7:31 am
WUx2
Strength: Overhead Squats x5
65-75-95-105-115
WOD βDiddy Kongβ
3 rounds
1 Muscle-up (scale 4 pull-ups & 4 paralettes dips)
2 Front Squats 105#
3 HSPU (scale 12 push-ups)
4 Power Cleans 105#
Time: 5:12
Andy
Andy February 28, 2012 at 8:58 am
Forgot… used purple + small yellow band for pull-ups
Elba
Elba February 28, 2012 at 7:39 am
WU x 2
Strength
Deadlifts 3’s
135-140-155-175-195
WOD
Scaled
3 Rds.
4 pull ups (medium yellow band) + 4 Paralette dips
2 Front Squats @80lbs
12 Push ups (purple band)
4 Power Cleans @80 lbs
Time= 5:18
Impressive Jo & Kevin!! Great job everyone π
Vincent Roy
Vincent Roy February 28, 2012 at 7:50 am
WU x 2
Overhead Squats x 3
35-45-55-65-75-80(PR reps) – Felt good this morning.
WOD “Diddy Kong”
3 rounds
4 Pullups purple band, 4 paralette dips
2 Front Squats @ 105#
12 Push ups
4 Power Cleans @ 105#
Time: 4:36
Kevin
Kevin February 28, 2012 at 8:11 am
Clean and Jerks x2
135-155-175-195-210
Diddy Kong as Rx’d
3:33 (PR)
Did this one on Jan.23/12 – 3:51
Great job everyone.
Leesa
Leesa February 28, 2012 at 10:38 pm
Great Job coach that was super fast!! π
Jo
Jo February 28, 2012 at 8:25 am
Back Squat x3
115 125 135 155 175 PR Reps – this is my daily squat weight..x3 π
3 Rounds
1 Muscle up
2 Front Squats 110#
3 HSPU
4 Power Cleans 110#
3:06
PR of 1:23 (same weight) on Jan 23/12. Must go heavier next time. Good job today early birds!
Leesa
Leesa February 28, 2012 at 10:38 pm
Great Job Coach and you made that look easy!! π Way to go Nice PR
Mario
Mario February 28, 2012 at 8:31 am
What’s the Donkey Kong version of this WOD? π
Jo
Jo February 28, 2012 at 8:34 am
King Kong
3 Rounds
1 Deadlift 455#
2 Muscle Ups
3 Squat Cleans 250#
4 Handstand Pushups
Mario
Mario February 28, 2012 at 9:32 am
I had heard of a WOD named King Kong… didn’t know that it was. Yikes!
Eric N.
Eric N. February 28, 2012 at 12:18 pm
The guy that came to train from CF Fredericton did it one night…It was pretty awesome! π
Chantal L.
Chantal L. February 28, 2012 at 8:44 am
WU x 2
3x Deadlifts : 160-180-200-220-220
WOD: Diddy Kong
3 rounds:
4 pullups (blue) + 4 Dips
2 Front squat (95#)
12 Pushups
4 Power Cleans (95#)
Time: 4:34
I think I could of went higher on the cleans.. 80% of 125 = 100# but 125 for power cleans is a fresh PR … Maybe I have more in me than I think!
Chris S
Chris S February 28, 2012 at 8:49 am
WU x 2
Strength
Deadlifts 3β²s
225-315-405-455×3-405
WOD
Scaled
3 Rds.
4 pull ups + 4 ring dips
2 Front Squats @185/135
12 Push ups / 3 hsup
4 Power Cleans @185/135
ohhhhh where to begin with this one lol… um fatigue got the best of me shouldnt have a problem moving 185 for anything i had to alternate between hspu and pushups couldnt do squat cleans, in conclusion this morning was a mess, defently gonna need to buy this one back cuz lifting heavy shouldnt be a goat for me.
Time= 5:11
Trent
Trent February 28, 2012 at 8:51 am
WU x 2
Strength
Deadlifts 5β²s
135-140-155-175-195
WOD
Scaled
3 Rds.
4 pull ups + 4 Ring dips with small band
2 Front Squats 135#
12 Push ups
4 Power Cleans 135#
Time= 5:11
Lora
Lora February 28, 2012 at 11:03 am
Anyone going to do 7 minutes of burpees tomorrow for “change for change”? LOL! C’mon, you know you wanna…
Mario
Mario February 28, 2012 at 12:28 pm
I will pass, thanks!! π
Likely pics:
– 5RFT 10x Push Press, 10x OHS (Feb 15)
– Tabata This (Feb 8)
– Diddy Kong (Today) … since I can’t go tonight, and would be nice to see if I could complete my first WOD with MUs.
Marc H.
Marc H. February 28, 2012 at 1:48 pm
**GYM WILL BE OPEN THIS SUNDAY**
from 5pm to 7pm. This will give you the chance to work on a skill, do a WOD, stretch or give 12.2 WOD a smack. Please register on Zplanner to attend. Cya there π
Blake
Blake February 28, 2012 at 6:39 pm
Awesome, thanks Marc!
Krista
Krista February 28, 2012 at 10:41 pm
Thanks Marc, may head in instead of Monday π
Darrell
Darrell February 28, 2012 at 4:10 pm
WUX2
Front Squat
110×5 130×5 145×5 160×5 180×5
WOD @ 140
3:38
Johnny
Johnny February 28, 2012 at 10:29 pm
FAST
Tim
Tim February 28, 2012 at 5:55 pm
WU x 2
Clean x 3 : 135-145-155-185-205(2)
WOD: Diddy Kong
3 rounds:
4 pullups (green) + 4 Dips
2 Front squat (175)
12 Pushups
4 Power Cleans (175)
Time: 6:06
Heather S
Heather S February 28, 2012 at 6:01 pm
WU x 2
Front squat 5’s
85-100-110-120-125
WOD: Diddy Kong
3 rounds:
4 pullups (purple) + 4 Dips
2 Front squat (95#)
12 Pushups
4 Power Cleans (95#)
Time: 6:46 π
With a time like that, can’t wait to do it again in the future.
Darsey
Darsey February 28, 2012 at 6:50 pm
Strength shoulder press x3
85-95-105-115-125 ( PR for reps)
WOD: Diddy Kong
3 rounds:
4 pull ups + 4 Dips I tried muscle ups, 3 failed in a row, cursed a lot and moved on
2 Front squat (125#)
3 hspu(25#)
4 Power Cleans (125#)
time: 4:44
Going to do this one again, prob in a few months
Nath
Nath February 28, 2012 at 7:07 pm
WUx2
Shoulder Press x 1
45×5-55×3-60-65-70-75(F)-75(F)-75(F)
WOD: Diddy Kong
3 rounds:
– 4 pull ups (small purple band) + 4 Ring dips (2 sm bands)
– 2 Front Squat 80#
– 12 Pushups (sm purple band)
– 4 Power Cleans 80#
Time: 6:44
First time in a WOD:
– pull ups with small purple band
– Ring dips
– Push ups from toes with a band
So no matter what my time is, I’m really happy with that!!! π
Eric N.
Eric N. February 28, 2012 at 7:36 pm
Great job tonight Nath!
Johnny
Johnny February 28, 2012 at 10:29 pm
Way to be Nath!!! Congrats!
Krista
Krista February 28, 2012 at 10:43 pm
Great 1st’s Nath!!
What are pushups with a band?? Been wondering since reading posts yesterday…
Tracy S
Tracy S February 28, 2012 at 7:30 pm
WU X2
Strength: BACK SQUATS
(X5) 85 – 95 – 105 – 115 -125 (PR reps)
WOD: “modified” Diddy Kong — (3 rounds)
8 Pull-Ups (red)
2 Front Squats (80#)
12 Push-ups (knees)
4 Power Cleans (80#)
TIME: 5:46
Corinna
Corinna February 28, 2012 at 7:35 pm
WU
Did 10 Toes to Bar in a row
Strength: Worked on squat cleans x 3
95-105-115-125-135 ( cleaned and then front squat with the 135…. Need to get underneath the bar)
WOD: Diddy Kong
3 Rounds:
1 muscle up progression with purple band
2 Front Squats 125 lbs
3 HSPU’s with 25 lb plate and ab mat
4 Power Cleans 125 lbs
Time: 4:40
Eric N.
Eric N. February 28, 2012 at 7:35 pm
WU X 2
Strength: Clean & Jerks x5 (to work on form)
65-75-85-95-115
WOD βDiddy Kongβ
3 rounds
4 Pullups / 4 Ring Dips
2 Front Squats @ 110#
3 HSPU
4 Power Cleans @ 110#
T:3:59
Cashout: 25 consecutive HSPUs w/ 25# plate + AbMat
Frank
Frank February 28, 2012 at 7:40 pm
impressive!
Jeff S
Jeff S February 28, 2012 at 8:11 pm
Nice job E!! That’s impressive as hell.. This ‘games’ thing has turned you into a beast!!
Blake
Blake February 28, 2012 at 8:15 pm
Nice time dude! Cool to see so many people working in those HSPUs!
Nath
Nath February 28, 2012 at 8:35 pm
We’ll have to call you “Speedy Eric”! Good job tonight! π
Eric N.
Eric N. February 28, 2012 at 8:56 pm
π Thanks everyone
Ron
Ron February 28, 2012 at 9:55 pm
I noticed you working extra before and after the WOD’s, and it is paying off HUGE.
Leesa
Leesa February 28, 2012 at 10:40 pm
Great Work Eric!! π
Frank
Frank February 28, 2012 at 7:40 pm
WUx2
Strength: Front Squats x5
125-145-165-185-210 (5# PR for reps)
WOD βDiddy Kongβ
3 rounds
1 Muscle-up (scale 4 pull-ups & 4 dips with yellow band)
2 Front Squats 145#
3 HSPU (scale 12 push-ups)
4 Power Cleans 145#
Time: 5:39
Felt good to be back after a week off due to a cold.
Marc H.
Marc H. February 28, 2012 at 7:43 pm
Push jerk 5’s
135-155-175-185-195
WOD as Rx’d -> 6:22
Martine
Martine February 28, 2012 at 7:56 pm
Front squats 5x @ 70#
WOD (scaled) 3x:
4 pull ups (lg+sm) + 4 paralettes dips
2 front squats (85#)
12 knee pushups
4 power cleans (85#)
Time 5:56
Greg Mac
Greg Mac February 28, 2012 at 7:57 pm
WU x 2
Strength: Cleans x 5
80-95-110-120-135 (PR for reps)
WOD “Diddy Kong”
3 rounds
4 Pullups / 4 Ring Dips (purple band)
2 Front Squats (135#)
12 Pushups
4 Power Cleans (135#)
Time: 5:48
Leesa
Leesa February 28, 2012 at 7:58 pm
WU x 2
Strength
OHS 5β²s
45-50-55-60-65
WOD
Scaled
3 Rds.
4 pull ups (Black and Small Purple band) + 4 Paralette dips
2 Front Squats @65lbs
12 Push ups (Knee)
4 Power Cleans @65 lbs
Time= 4:08
Pretty Excited First EVER workout doing Pullups!! π
Lora
Lora February 28, 2012 at 7:59 pm
Congrats on your pullups! π
Eric N.
Eric N. February 28, 2012 at 8:56 pm
YES!!!! Congrats Leesa! π
Heather S
Heather S February 28, 2012 at 9:58 pm
Great job Leesa!
Leesa
Leesa February 28, 2012 at 10:41 pm
Thanks Guys π
Lora
Lora February 28, 2012 at 7:59 pm
WU x 2
Strength: Cleans (x1)
65(10)-95(3)-115-135-145-145(f)-145-135-135
Moved up then back down with weight to work on form.
WOD “Diddy Kong”
3 rounds
1 Muscle up (progression with purple band)
2 Front squats @125#
3 HSPU (subbed 12 pushups)
4 Power cleans @125#
Time = 5:13
Jeff S
Jeff S February 28, 2012 at 8:03 pm
Push jerk 5β²s
135-145-155-165-175
WOD with scaling for knee..
3 rounds
1 MU
2 Front squat 165#
3 HSPU kipping with just an an mat
4 power cleans 165#
Rounds 1 and 2 were MU (first time doing more than one MU in a day!yay!), tried 4 times and failed third round, so did pullup and dips.. Right after the WOD Jo gave me tip and did the MU! Thanks Jo! And thanks Kevin for tips on the push jerks!
Jeff S
Jeff S February 28, 2012 at 8:05 pm
Time 7:19
Jeff S
Jeff S February 28, 2012 at 8:38 pm
Correction, didn’t do front squats, scaled to push jerk!
Jason R
Jason R February 28, 2012 at 8:22 pm
Wod –
1 muscle up
2 front squats @ 110
3- 12 pushups
4- cleans @ 110
Time : 3:37
Pumped about doing all 3 muscle ups
Jason R
Jason R February 28, 2012 at 8:25 pm
Good Job!! π
Nath
Nath February 28, 2012 at 8:33 pm
Absolutely! Good job! π
Leesa
Leesa February 28, 2012 at 10:42 pm
HA HA HA Sorry Jason working from Home so on the Aliant Domain. Good Job
Leesa
Jeff S
Jeff S February 28, 2012 at 8:40 pm
Hey buddy, well done on the WOD, and I would have said it without you starting your own fan club!! Lol just kidding, props for doing the MU s in the WOD!
Jason R
Jason R February 28, 2012 at 8:45 pm
Lol thanks man ! Same too you.. I’m my number 1 fan haha Jk whenever anyone that works at aliant comments for some reason my name comes up !(
tom cormier
tom cormier February 28, 2012 at 8:26 pm
Push press 5 @ 95,115,125,130,135 (pr 5)
3 rounds
4 pull-ups, 4 ring dips
2 front squats
12 push-ups
4 power cleans
time 4:08 (screwed up on the weights was 20 lbs too light, need to work on math)
will do again soon
practiced HSPU’s thanks Kevin
practised chest to bar, 6,6,5,6,6,5
Marcel
Marcel February 28, 2012 at 9:35 pm
Great work tonight on the push press Tom.
tom cormier
tom cormier February 28, 2012 at 9:46 pm
thanks for your help buddy, much appreciated.
Nancy
Nancy February 28, 2012 at 8:43 pm
Cleans x 3
85-105-125-135-145-150-155 (PR by 5#)
3 rounds
12 push ups, 12 dips
2 front squat 135#
3 HSPU
4 power clean 135#
Time: way too long.
Marcel
Marcel February 28, 2012 at 9:34 pm
WU x 2
Strength: Shoulder press x 3
95-105-115-125 x 2 – 125 x 2
WOD βDiddy Kongβ
3 rounds
1 Muscle-up (1st round mu 2/3 scale 4 pull-ups & 4 ring dips)
2 Front Squats 145#
3 HSPU (1st no plate / 2 & 3 25#)
4 Power Cleans 145#
Time: 8:11
Screwed up and did 4 HSPU. Oh well — added fitness! Nice job tonight everyone.
Shannon
Shannon February 28, 2012 at 9:49 pm
Wu x 2
Shoulder press x 5
45-50-55-60-65
WOD 3 rds:
4 pull ups + 4 paralette dips
2 back squats # 95
12 push ups
4 Deadlifts # 125
Time: 4:08
I didn’t set up my ‘modified’ workout properly so I added a 5-7 second sprint each round! Modified for wedding next week… Didn’t want the bruises.
Ron
Ron February 28, 2012 at 10:00 pm
WU x 2
strength: Cleans
1 x 95,110,125,140,155
WOD: Diddy Kong
1 MU / 4 pu + 4 ring dips / got pissed off and finished with 1 MU (thanks Kevin)
2 frt squats 125#
3 HSPU w/ 45# (still have shoulder pain)
4 power cleans 125#
Time: 5:38
Kerri
Kerri February 29, 2012 at 12:44 pm
Shoulder Press X 5
45-50-55-60-65 PR for reps
WOD (scaled) 3x:
4 pull ups (blue band) + 4 paralettes dips
2 front squats (80#)
12 pushups small purple band (I didn’t realize until I did a pushup…meant to take the larger purple π )
4 power cleans (80#)
Time 6:51