Inov-8 is coming to town

28
Feb

Inov-8 is coming to town

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#)

Bender has a long way to travel

66 Responses

  1. Andy

    WUx2

    Strength: Overhead Squats x5
    65-75-95-105-115

    WOD β€œDiddy Kong”
    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

  2. 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 πŸ™‚

  3. 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

  4. Jo

    Back Squat x3
    115 125 135 155 175 PR Reps – this is my daily squat weight..x3 πŸ™‚

    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!

  5. Chantal L.

    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!

  6. Chris S

    WU x 2

    Strength
    Deadlifts 3β€²s
    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

  7. WU x 2

    Strength
    Deadlifts 5β€²s
    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

    1. Mario

      I will pass, thanks!! πŸ˜›

      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.

  8. Marc H.

    **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 πŸ™‚

  9. Tim

    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

  10. Heather S

    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 πŸ™

    With a time like that, can’t wait to do it again in the future.

  11. Darsey

    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

  12. Nath

    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!!! πŸ™‚

  13. Tracy S

    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

  14. Corinna

    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

  15. WU X 2

    Strength: Clean & Jerks x5 (to work on form)
    65-75-85-95-115

    WOD β€œDiddy Kong”

    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

  16. Frank

    WUx2

    Strength: Front Squats x5
    125-145-165-185-210 (5# PR for reps)

    WOD β€œDiddy Kong”
    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.

  17. Martine

    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

  18. Greg Mac

    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

  19. Leesa

    WU x 2

    Strength
    OHS 5β€²s
    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!! πŸ™‚

  20. Lora

    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

  21. Jeff S

    Push jerk 5β€²s
    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!

    1. Jeff S

      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!

      1. Jason R

        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 !(

  22. tom cormier

    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

  23. Marcel

    WU x 2

    Strength: Shoulder press x 3

    95-105-115-125 x 2 – 125 x 2

    WOD β€œDiddy Kong”

    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.

  24. Shannon

    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.

  25. Ron

    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

  26. Kerri

    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 πŸ™ )
    4 power cleans (80#)
    Time 6:51

Leave a Reply