Great job this morning. Nice work Heidi!
Looking forward to reading the newsletter too. Nice to meet you Justin. And Motley Crue is great handstand pushups music 🙂
Push Jerk to 145 X 5
Wod Diane
Deadlift scaled to 135#(for my hands sake)
handstand pushups ( 45# and Ab mat) these felt great, I think I’ll use 25# instead next time
Time 4:21 I think
Good job 7am’ers
WOD-”Diane”
21-15-9
Dead lift @155lbs
HSPU (scaled to Regular Pushups) Tried a Pike PU during the demo but felt a bad tearing like feeling in my shoulder like feeling so I quickly aborted that idea. lol
Time = 3:14
Lovin the 8:30 class, only a matter of time (read months) before I move up to the 7am.
7am? Are we gonna lose you to the darkside of the morning crew 🙁
Nice job on “Diane”. Way to listen to your body….see, you can teach a “mature” dog new tricks. LOL
comment of the month:
from Denis to Patrick, with a look of awe,
“how do you know all this stuff”
Patrick to Denis “i don’t know I just do”
Hilarious , thanks for the morning chuckle
Not able to grip a bar so worked on max. box jumps.
Reached box (with base) + five 45# plates (PR!). If someone knows how high that is please let me know as my previous PR was 4 plates…I am guessing around 41-43″?
WOD: Modified “Diane”
21-15-9
Back Squat @ 135#
Push-ups (on 10# plates)
TIME:5:11
Thanks for figuring out a scale for me Kevin. Any workout is a good workout!
Hands are still shredded.
WOD: 21-15-9
Deadlift @ 115#
HSPU 18 w/45# plate
Switched to pike push ups for remainder
Time: 7:48
First time ever doing HSPUs. Was really hoping to get further with this but after 4 failed attempts at number 19 I gave in and switched to pike pushups. Feel a little defeated but I guess it is good for my first try.
HSPU’s are tough. Once you hit muscle fatigue/failure, it gets a bit scary. Great result for your first attempt. Practice these in warm-up when you can.
Strength: Front Squats
5x 90-105-110-115-120
I always thought it is pointless to write “PR for reps” because assumed if you are able to increase your 1 rep max, then increasing on the 5’s & 3’s would pretty much follow. I learned that’s not the case. This was my 4th attempt to get 120# x 5, and I finally got it tonight. So here’s my debut: PR for damned reps. Finally. lol
WOD: ‘Diane’
(Scaled to HSPU’s with a 25lb plate & 60% of 1RM = 125# Deadlifts)
T = 11:16
I really like Diane! And I’d like to have a faster time at it! lol.
Well, was a “forced rest” day for me (had to get my hair done…LOL), but ended up doing a quick little partner WOD with Jeff S vs. Kevin & Joanna after the Prep Class tonight.
strength.. cleans x 3 for form only..
95-125-135-135-155-135-135
Wod Diane
21-15-9
deads @ 225
HSPU with abmat and plates to make it Rx
12:29?
really like this Wod, but was the first time i used plates on the side for my hands, i didn’t find them more difficult except for the hand postion on the plates was odd.. Thank you everyone for the cheering at the end.. it really helps.. was even kinda humourous when everyone cheered at my ninth rep (last set) obviously not knowing i’d “no repped” on two of the reps of that set.. lol.. need to work on HSPU before tackling this girl again! ..
partner wod with Lora against kevin and Jo.. fun.. time 5:31 i think..
started wod as rxd, kipped first 12 hspus then used a 25 plate for the rest.
time:15:00
pretty happy with this result, last time i did hspus in a wod i could not do them all the way to the floor and they were a real struggle with the 45 plate.
Chantal G
Chantal G July 4, 2012 at 7:09 am
Hahaha looove the picture today !
Nadine
Nadine July 4, 2012 at 7:42 am
Cuuuuuute!!! 🙂
Maria
Maria July 4, 2012 at 8:11 am
Strength OHS
55×5-65×3-70×1-75×1-80×1 (PR)
WOD
21-15-9 reps of:
Deadlifts (105#)
Handstand Pushups (abmat and 25# plate)
time= 7:09
Great job this morning. Nice work Heidi!
Looking forward to reading the newsletter too. Nice to meet you Justin. And Motley Crue is great handstand pushups music 🙂
Lora
Lora July 4, 2012 at 9:35 pm
Congrats on your OHS PR Maria! You’re a little powerhouse! Nice work on the WOD too!
Maria
Maria July 4, 2012 at 10:14 pm
Thanks Lora!! 🙂
Amanda
Amanda July 4, 2012 at 10:17 pm
Great job Maria. Try losing the mat for the HSPU’s!
Blake
Blake July 4, 2012 at 8:47 am
Great newsletter as usual!
Mario
Mario July 4, 2012 at 9:46 am
Thanks for the shoes yesterday! Must appreciated!
Trent
Trent July 4, 2012 at 9:00 am
WUx2
Strength Shoulder press 5’s
90-95-100-110-115
WOD
21-15-9 reps of:
Deadlifts (125#)
Handstand Pushups (45# plate for first 21 then added a 25#)
time= 8:29 I think, forgot to write it down. Nice seeing you this morning Justin. Fast time!!
Eric N.
Eric N. July 4, 2012 at 9:12 am
Great Read!
Josh
Josh July 4, 2012 at 9:35 am
WU X2 DL instead of Push Up
Push Press X 5
95-105-115-125-135
WOD-“Diane”
21-15-9
Dead lift 225#(scaled to 135#)
HSPU(scaled to Pike Push Up)
Time 4:14
Lora
Lora July 4, 2012 at 9:40 pm
Fast time Josh. 🙂
Darsey
Darsey July 4, 2012 at 9:52 am
Push Jerk to 145 X 5
Wod Diane
Deadlift scaled to 135#(for my hands sake)
handstand pushups ( 45# and Ab mat) these felt great, I think I’ll use 25# instead next time
Time 4:21 I think
Good job 7am’ers
Josh
Josh July 4, 2012 at 9:59 am
4:12 Darsey…..Don’t cut yourself short
Chantal G
Chantal G July 4, 2012 at 9:58 am
Mobility
WU x 2 (deadlifts instead of pullups)
Strength – Shoulder Press 5 x 35-35-40-45-47 (Arrrgghh didn’t make it to 50!)
WOD Diane
21 – 15 – 9
Deadlift (75lbs)
Pushup (with small band)
Time – 5:19
Great newsletter again this month !!
Lora
Lora July 4, 2012 at 9:43 pm
You’ll get that 50# shoulder press next time 🙂
Tom
Tom July 4, 2012 at 9:59 am
WU as posted
strength, worked on technique for over head squats @ 65 lbs
thanks for the help Pat
WOD
deadlifts @ 155 lbs
pike push ups
5:22
great work out 7 am group
Sheldon W.
Sheldon W. July 4, 2012 at 10:01 am
WU X2 DL instead of Push Up
Strength
Power Cleans X 5
95-115-135-145-150
WOD-”Diane”
21-15-9
Dead lift @155lbs
HSPU (scaled to Regular Pushups) Tried a Pike PU during the demo but felt a bad tearing like feeling in my shoulder like feeling so I quickly aborted that idea. lol
Time = 3:14
Lovin the 8:30 class, only a matter of time (read months) before I move up to the 7am.
Lora
Lora July 4, 2012 at 9:47 pm
7am? Are we gonna lose you to the darkside of the morning crew 🙁
Nice job on “Diane”. Way to listen to your body….see, you can teach a “mature” dog new tricks. LOL
Tom
Tom July 4, 2012 at 10:05 am
comment of the month:
from Denis to Patrick, with a look of awe,
“how do you know all this stuff”
Patrick to Denis “i don’t know I just do”
Hilarious , thanks for the morning chuckle
Nadine
Nadine July 4, 2012 at 11:34 am
Cleans 5x 65-70-75 and 4 @ 75 again… didn’t like my form, stuck with 75 but still could just get 4… weak morning I guess… 🙁
21-15-9 reps of:
Deadlifts @ 95
Pushups
Time – 6:07
Good job everyone! 🙂
Amanda
Amanda July 4, 2012 at 11:36 am
It’s Tenderheart bear!!
Lora
Lora July 4, 2012 at 12:58 pm
Heehee…love the pic and caption!
Awesome newsletter. Great article, Mario and very interesting read on rhabdo.
Heather (Mum)
Heather (Mum) July 4, 2012 at 1:17 pm
Great newsletter.
Worked on OHS form
Diane
21-15-9
Deadlift (65)
Pushups
Time 4:26 PR of 4 sec. and 15 lbs. heavier.
Eric N.
Eric N. July 4, 2012 at 1:55 pm
Nice PR Heather!
Lora
Lora July 4, 2012 at 9:51 pm
Well done Heather! Nice PR 🙂 Congrats.
Blake
Blake July 4, 2012 at 4:44 pm
WU x 2 (no pull-ups OR Deadlifts)
Not able to grip a bar so worked on max. box jumps.
Reached box (with base) + five 45# plates (PR!). If someone knows how high that is please let me know as my previous PR was 4 plates…I am guessing around 41-43″?
WOD: Modified “Diane”
21-15-9
Back Squat @ 135#
Push-ups (on 10# plates)
TIME:5:11
Thanks for figuring out a scale for me Kevin. Any workout is a good workout!
Hands are still shredded.
Lora
Lora July 4, 2012 at 9:52 pm
Awesome box jumps Blake! Take care of those hands!
Kevin
Kevin July 4, 2012 at 5:19 pm
Back squats x2
185-225-250-250-250-250-250
Clean Pulls x3
200-200-200-215-215
Haulting Clean Deadlifts x3
190-190-200
Diane as Rx’d
9:10
Way off a PR but heaviest DLs in a wod in over 18 months!
Amanda
Amanda July 4, 2012 at 9:29 pm
Nice job on the workout. Fun working out with you, don’t get to do that very often!
Lora
Lora July 4, 2012 at 9:52 pm
Great job on the WOD. Happy your back is cooperating 🙂
Leesa
Leesa July 4, 2012 at 7:01 pm
Mob
Strenght x5 Shoulder Press
45-50-55-60×3
WOD: “Diane”
21, 15, 9 repetitions:
80 lb deadlifts
push-ups from Toes with Purple Band
TIME:4:11 PR of 1:07 and last time 75# and push ups on knees.
Frank
Frank July 4, 2012 at 7:54 pm
awesome PR Leesa!
Shannon
Shannon July 4, 2012 at 9:13 pm
Good work Leesa 🙂
Amanda
Amanda July 4, 2012 at 9:31 pm
Great PR, Leesa!
Heidi
Heidi July 4, 2012 at 9:42 pm
Nice progress Leesa.
Lora
Lora July 4, 2012 at 9:54 pm
Woohoo! Nice job. Congrats on your PR Leesa!
Leesa
Leesa July 5, 2012 at 12:01 am
Thanks everyone 🙂
Eric N.
Eric N. July 4, 2012 at 7:38 pm
MOB
WU X2 (Dead Lifts instead of Pull-ups)
Strength: Push Press X 5
85-90-100-110-120 (PR of 5#)
WOD “Diane”
21-15-9
Dead Lifts (135#)
HSPU (Ab-mat w/ Rogue plates on each side)
T: 9:50 I think?
Thanks everyone for pushing me at the end. It was much needed and appreciated!!!
Pretty sure this is my first WOD doing HSPUs Rx’d. Before I was just using the Ab-mat. 🙂
Thanks for the Deadlift tips tonight Pat. They went a long way. I could feel more power, last 9 went up like nothing 🙂
Great job 5:45! Everyone pushed really hard on this one!
Joanna
Joanna July 4, 2012 at 9:43 pm
Nice job on the HSPU!
Lora
Lora July 4, 2012 at 9:56 pm
Congrats on your Push Press PR and on doing HSPU’s Rx’d. That’s HUGE!! 😀
Eric N.
Eric N. July 4, 2012 at 11:46 pm
Thanks ladies!
Leesa
Leesa July 5, 2012 at 12:02 am
Great job Eric!!!
Frank
Frank July 4, 2012 at 7:53 pm
Great article Mario!
WUx2
Strength OHS x 5
75-85-95-105-115 (2)
WOD -scaled
21-15-9 reps of:
Deadlifts (185#)
pushups
T= 4:31
Great job everyone especially those that did the handstand pushups!
Gilles
Gilles July 4, 2012 at 8:10 pm
wu x 2 (Dead lifts for Push ups)
strength – Push Press x 5
95, 115, 125, 135
WOD : ”Diane”
21 – 15 – 9
Dead lifts (185#)
scale – Pike Push ups (20″)
Time = 3:30
Jack
Jack July 4, 2012 at 8:13 pm
WOD: 21-15-9
Deadlift @ 115#
HSPU 18 w/45# plate
Switched to pike push ups for remainder
Time: 7:48
First time ever doing HSPUs. Was really hoping to get further with this but after 4 failed attempts at number 19 I gave in and switched to pike pushups. Feel a little defeated but I guess it is good for my first try.
Jack
Jack July 4, 2012 at 8:17 pm
Forgot strength
Push press x 5
95,105,115,125,130
Lora
Lora July 4, 2012 at 9:59 pm
HSPU’s are tough. Once you hit muscle fatigue/failure, it gets a bit scary. Great result for your first attempt. Practice these in warm-up when you can.
Rachel
Rachel July 4, 2012 at 8:21 pm
mobility
400m Run
wu x 2 (Dead lifts for Push ups)
strength – Push Press x 3
45, 50, 60, 70, 80(F), 80(F), 75×2, 70
WOD : “Diane”
21 -15 -9
Dead lifts (100#)
scale – Plank Push ups
Time = 5:43 (PR 31 sec from July 611with 5# more on dead lifts)
cash out – McKenzie push ups
Amanda
Amanda July 4, 2012 at 9:32 pm
Nice work on your PR, Rachel!
Lora
Lora July 4, 2012 at 9:59 pm
Nice PR Rachel. 🙂 Well done.
Sarah
Sarah July 4, 2012 at 8:45 pm
Strength Front Squat 45-50-55-60-65
“Diane”
21-15-9 reps of:
Deadlifts (100#)
Pushups with band
time= 5:06
Amanda
Amanda July 4, 2012 at 9:33 pm
That’s a quick time for 100# deadlifts Sarah, good job
Sarah
Sarah July 4, 2012 at 10:38 pm
thanks! Last time we had a wod with DL I had 85 pounds on my bar and Kevin told me to go to 95.. ha ha so this time I did 100
Chris
Chris July 4, 2012 at 8:46 pm
Strength Back Squat 135-155-185-205
“Diane”
21-15-9 reps of:
Deadlifts (215#)
Pike Pushups
time= 5:32
Lora
Lora July 4, 2012 at 10:20 pm
Good work Chris. Fast time.
Jeff L
Jeff L July 4, 2012 at 8:52 pm
WU X 2 (deadlifts instead of pullups)
Strength – Push Press X 5
95-115-135-145-150
WOD – Diane
21-15-9
Deadlifts (sumo stance) @ 145#
Pushups
Time – 3:54
Lora
Lora July 4, 2012 at 10:03 pm
Fast time Jeff 🙂
Marcel
Marcel July 4, 2012 at 8:59 pm
WUx2 Deadlift instead of pull ups
Strength Shoulder press 5′s
95-100-105-110-115
WOD Diane
21-15-9 reps of:
Deadlifts (155#) Had to scale deadlifts due to back
Handstand Pushups (25# plate & 2 10#)
time= 9:02
jeff s
jeff s July 4, 2012 at 10:23 pm
nice job on the HSPU buddy.. you were smooth at them!
Lora
Lora July 4, 2012 at 10:23 pm
Good job on the HSPUs Marcel. 🙂
Laura K
Laura K July 4, 2012 at 9:06 pm
MOB, WU x’s 2
Strength Push Press x’s 5 30.35,40,45,50,55
WOD Diane 21-15-09
Deadlift 75#
Push Ups purple band
time 5:02
Hats off to the hand stand push up people. Thanks Mario for sharing your story.
Amanda
Amanda July 4, 2012 at 9:37 pm
Can I say it again? Really happy you decided to join. (or that Corinna was able to talk you into it?) 🙂
Laura K
Laura K July 4, 2012 at 10:17 pm
Thanks Amanda. I am actually starting to like it.
Gabriel
Gabriel July 4, 2012 at 9:07 pm
WUx2 Deadlift instead of pull ups
Strength – Front Squat X5
135-155-175-195-205
WOD “Diane”
21-15-9 reps of:
Deadlifts (225#)
Handstand Pushups (Scaled to Pike Pushups on Fists)
Time–> 9:07
Great job 6:45 crew!
Excellent Newsletter, Way to go Mario!!
Lora
Lora July 4, 2012 at 10:07 pm
Nice job on the Rx deadlift on Diane Gabriel. Heard they were fast too! 🙂
Eric N.
Eric N. July 4, 2012 at 10:12 pm
Nice job man!
jeff s
jeff s July 4, 2012 at 10:22 pm
Gabe you hammered those deads.. i looked over and you were flying, great job!
Gabriel
Gabriel July 5, 2012 at 12:10 pm
Thank guys 🙂 Had to make up time for the slow Pikes
Heather S
Heather S July 4, 2012 at 9:10 pm
MOB
WU x 2 (deadlifts for pullups)
Strength Deadlifts 1’s
135-155-175-195-205-215 (fail)
Diane
21-15-9
Deadlifts (Rx155) @60% = 130#
Handstand pushups – Reg pushups
Time: 6:44
Shannon
Shannon July 4, 2012 at 9:15 pm
Good work Heather!!!!
Valérie Arseneau
Valérie Arseneau July 4, 2012 at 9:24 pm
MOB, WU x’s 2 (deadlift instead of pull ups)
Strength Clean x’s 5 40 – 45 – 50 – 55 – 60
WOD Diane 21-15-09
Deadlift 75#
Push Ups purple band (last 13 reps were on the knees)
time 6:46
Still need to work on those darn push ups.
Lora
Lora July 4, 2012 at 10:08 pm
The pushups will come Val. Keep plugging away at them. 🙂
Joanna
Joanna July 4, 2012 at 9:31 pm
Diane
21-15-9
Deadlifts 135#
HSPU
8:06
PR of 10# and 20 seconds.
Fun little partner WOD with Kevin against Jeff and Lora after the prep class tonight – 5:36
Lora
Lora July 4, 2012 at 10:18 pm
Nice PR Joanna! Congrats. 🙂
Amanda
Amanda July 4, 2012 at 10:27 pm
I have HSPU envy.
Heidi
Heidi July 4, 2012 at 9:47 pm
WU x 2
Back Squats x 5: 110=120-130-135-140
WOD:
Dead lifts @ 135#
HSPU with 45# plate & floor mat
Time = 6:17
First time for HSPU in a WOD for me. They actually felt pretty good. Will try with a 25# plate next time.
Amanda
Amanda July 4, 2012 at 9:53 pm
Nice work on the HSPU’s Heidi!
Lora
Lora July 4, 2012 at 10:09 pm
WOOHOO! Congrats on the HSPU’s Heidi. Great job!
Amanda
Amanda July 4, 2012 at 9:52 pm
Strength: Front Squats
5x 90-105-110-115-120
I always thought it is pointless to write “PR for reps” because assumed if you are able to increase your 1 rep max, then increasing on the 5’s & 3’s would pretty much follow. I learned that’s not the case. This was my 4th attempt to get 120# x 5, and I finally got it tonight. So here’s my debut: PR for damned reps. Finally. lol
WOD: ‘Diane’
(Scaled to HSPU’s with a 25lb plate & 60% of 1RM = 125# Deadlifts)
T = 11:16
I really like Diane! And I’d like to have a faster time at it! lol.
Lora
Lora July 4, 2012 at 10:10 pm
YAY!!! PR for reps!!! Congrats 😉
Nice job on Diane, too.
Lora
Lora July 4, 2012 at 10:15 pm
Well, was a “forced rest” day for me (had to get my hair done…LOL), but ended up doing a quick little partner WOD with Jeff S vs. Kevin & Joanna after the Prep Class tonight.
Tight race guys! Lots of fun 🙂 Time = 5:31
jeff s
jeff s July 4, 2012 at 10:54 pm
i know this routine.. tomorrow you will be drying it? lol.. nice job tonight partner!
jeff s
jeff s July 4, 2012 at 10:15 pm
mob
2xWU
strength.. cleans x 3 for form only..
95-125-135-135-155-135-135
Wod Diane
21-15-9
deads @ 225
HSPU with abmat and plates to make it Rx
12:29?
really like this Wod, but was the first time i used plates on the side for my hands, i didn’t find them more difficult except for the hand postion on the plates was odd.. Thank you everyone for the cheering at the end.. it really helps.. was even kinda humourous when everyone cheered at my ninth rep (last set) obviously not knowing i’d “no repped” on two of the reps of that set.. lol.. need to work on HSPU before tackling this girl again! ..
partner wod with Lora against kevin and Jo.. fun.. time 5:31 i think..
Lora
Lora July 4, 2012 at 10:30 pm
Nice work doing Rx’d. Those are some heavy deadlifts! Sorry I missed it 🙁
Amanda
Amanda July 4, 2012 at 10:47 pm
Nice work on your half-assed rest day. lol
jeff s
jeff s July 4, 2012 at 10:53 pm
what’d i do to you? lol
Patrick
Patrick July 4, 2012 at 11:27 pm
lol no sorry that was supposed to be directed at Lora, who was supposed to have taken a rest day and ended up working out! lol
Amanda
Amanda July 4, 2012 at 11:27 pm
That was my post..
Shawn
Shawn July 6, 2012 at 7:32 pm
started wod as rxd, kipped first 12 hspus then used a 25 plate for the rest.
time:15:00
pretty happy with this result, last time i did hspus in a wod i could not do them all the way to the floor and they were a real struggle with the 45 plate.