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
WUx2
Strength: Overhead Squats x5
65-75-95-105-115
WOD “Diddy 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
Forgot… used purple + small yellow band for pull-ups
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 🙂
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
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.
Great Job coach that was super fast!! 🙂
Back Squat x3
115 125 135 155 175 PR Reps – this is my daily squat weight..x3 🙂
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!
Great Job Coach and you made that look easy!! 🙂 Way to go Nice PR
What’s the Donkey Kong version of this WOD? 😛
King Kong
3 Rounds
1 Deadlift 455#
2 Muscle Ups
3 Squat Cleans 250#
4 Handstand Pushups
I had heard of a WOD named King Kong… didn’t know that it was. Yikes!
The guy that came to train from CF Fredericton did it one night…It was pretty awesome! 😀
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!
WU x 2
Strength
Deadlifts 3′s
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
WU x 2
Strength
Deadlifts 5′s
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
Anyone going to do 7 minutes of burpees tomorrow for “change for change”? LOL! C’mon, you know you wanna…
I will pass, thanks!! 😛
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.
**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 🙂
Awesome, thanks Marc!
Thanks Marc, may head in instead of Monday 🙂
WUX2
Front Squat
110×5 130×5 145×5 160×5 180×5
WOD @ 140
3:38
FAST
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
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 🙁
With a time like that, can’t wait to do it again in the future.
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
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!!! 🙂
Great job tonight Nath!
Way to be Nath!!! Congrats!
Great 1st’s Nath!!
What are pushups with a band?? Been wondering since reading posts yesterday…
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
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
WU X 2
Strength: Clean & Jerks x5 (to work on form)
65-75-85-95-115
WOD “Diddy 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
impressive!
Nice job E!! That’s impressive as hell.. This ‘games’ thing has turned you into a beast!!
Nice time dude! Cool to see so many people working in those HSPUs!
We’ll have to call you “Speedy Eric”! Good job tonight! 🙂
🙂 Thanks everyone
I noticed you working extra before and after the WOD’s, and it is paying off HUGE.
Great Work Eric!! 🙂
WUx2
Strength: Front Squats x5
125-145-165-185-210 (5# PR for reps)
WOD “Diddy 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.
Push jerk 5’s
135-155-175-185-195
WOD as Rx’d -> 6:22
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
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
WU x 2
Strength
OHS 5′s
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!! 🙂
Congrats on your pullups! 😀
YES!!!! Congrats Leesa! 😀
Great job Leesa!
Thanks Guys 🙂
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
Push jerk 5′s
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!
Time 7:19
Correction, didn’t do front squats, scaled to push jerk!
Wod –
1 muscle up
2 front squats @ 110
3- 12 pushups
4- cleans @ 110
Time : 3:37
Pumped about doing all 3 muscle ups
Good Job!! 🙂
Absolutely! Good job! 🙂
HA HA HA Sorry Jason working from Home so on the Aliant Domain. Good Job
Leesa
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!
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 !(
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
Great work tonight on the push press Tom.
thanks for your help buddy, much appreciated.
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.
WU x 2
Strength: Shoulder press x 3
95-105-115-125 x 2 – 125 x 2
WOD “Diddy 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.
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.
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
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 🙁 )
4 power cleans (80#)
Time 6:51