It’s only 2 rounds

30
Oct

It’s only 2 rounds

Tomorrow is Change for Change. Bring $5 to switch up your workout.

2 rounds of:
25 Knees to Elbows
25 Ring Dips
50 Double Unders

Compare to Nov.22/11

Sumo wrestlers can use Paleo

38 Responses

  1. Attention Members! Today is your last chance to put your name on the order sheet for a hoodie. The sheet is on the news board. If you are still on the fence, think about Christmas!

    Have a nice day!

  2. Chantal L.

    400m run
    WU x1

    Deadlifts x 5 : 135 (warm up) 175-190-200-215-230 The coaching on the deadlift position last week helped me this morning!

    WOD:
    2 rounds
    25 Knees to Elbows (scaled to knee bent v-snaps)
    25 Ring Dips (paralettes)
    50 Double Unders

    Time: 8:36 .. 2:03 PR!

    Cashout: some more lacrosse ball stretching

  3. Elba

    400m run
    WU x1

    Deadlifts 5’s :
    140-150-160-170-180 (thanks Kevin and Jo for pointing out my bad form, I’ll put more attention next time 😉 need to bend my knees!!

    WOD:
    2 rounds
    25 Knees to Elbows (scaled: knees TRIED to touch Elbows/ I liked it, it felt harder than doing the sit ups)
    25 Ring Dips (purple band)
    50 Double Unders (50 DU’s 1st round – 150 singles 2nd round)

    Time: 14:33, way slower than last time but back in November I did sit ups/paralette dips/singles, progress is always good so happy with my time!! Good job everyone!!

  4. MOB, 400M Run, WUx1

    Strength = Back Squat x 3
    135, 155, 175, 185, 195

    WOD:
    2 rounds of:
    25 Knees to Elbows
    25 Ring Dips (had to use smallest band)
    50 Double Unders

    Time = 12:12

    Cashout: Trying to make little Ms. Alexander smile. No Reps

  5. Valérie Arseneau

    400m run
    WU x1

    Deadlifts x 5 95-105-115-125-130

    WOD:
    2 rounds
    25 Knees to Elbows (scaled to knee to elbow-ish)
    25 Ring Dips (with medium purple band)
    50 Double Unders

    Time: 12:50

    Cashout: some more lacrosse ball stretching and some physio exercice.

    K2E need lots of work! Brightside, my DU are much better! New PR of 25 in a row 🙂

  6. Jack

    400 m run
    Wu x 1
    DU practice: got 7 in a row. That is a pr of 2. 🙂

    WOD: “only 2 rounds”

    25 k2e
    25 ring dips
    50 DUs (did single/doubles but didn’t count singles)

    Time: 12:36 RX’d

  7. Mob + 400m Run + WUx1

    Thruster 3-3-3-3-3 = 190 (PR 5#) … 215 x1 (PR 10#)

    WOD Rx = 11:29

    Tough one… K2E kinda started the burn in the pecs, so dips were not started super fresh… Double unders went super well tho!

    Good job everyone!!

  8. Frank

    400m run
    wux1
    back squat x5
    175-200-230-260-290 (3) (5# PR)

    WOD:
    2 rounds
    25 Knees to Elbows
    25 Ring Dips (med purple band)
    50 Double Unders (scaled to 150 singles)

    Time: 13:02
    not a PR for time but I did ring dips with band instead of par dips last year.

  9. Mobility
    wu x 1
    Strength – Push Press x 5
    95, 115, 125, 135, 145(F)

    WOD: 2 rounds
    25 Knees to Elbows
    25 Ring Dips (small purple band)
    scaled to 150 singles

    Time = 11:07

  10. Marcel

    Mobility

    400 m run

    10 Wall Balls
    10 Good Mornings
    10 Jumping pull ups
    Sampson Stretch

    Snatch Balance x 3

    45-55-60-65-65

    Hang Squat Cleans

    3 x 85, 2 x 95, 1 x 115, 1 x 135

    Clean Pulls x 3

    135, 155, 175, 185, 185

    Need to work on keeping toes pointed forward in bottom of squat.

  11. natacha

    mobility
    400m run
    wu x 1

    deadlifts 5RM to 155#

    WOD with med purple band for dips and singles
    11:20 i think? (left my phone at the gym AGAIN…rrrrgh!!)

    arms felt like they were going to fall off… it helped to do a few squats in between dips at the end

  12. Steph L

    Mobility
    400m Run
    Warm-up

    Strength: Front Squats

    60×5
    70×5
    80×5
    90×5
    100×5 (PR)

    WOD : 2 Rounds

    25 Knees to Elbows
    25 Ring Dips (Blue Band)
    50 Double Unders

    Time: 9:57

  13. Heidi

    WU x1 + 400 m run

    Push Press x 5
    65-70-75-80-85

    WOD: 2 rounds
    25 K2E
    25 Ring Dips (Skinny band)
    50 DU’s
    Time: 15:00+
    Was at Du # 49 when the clock ran out.

    Not a good morning at the gym for me. All 3 movements were brutal, and could not seem to get any rhythm going on my double unders.

  14. Lora

    Mobility

    400 m run

    10 Wall Balls @ 20#
    10 Good Mornings @ 45#
    10 Jumping pull ups
    Samson Stretch

    Burgener x 2 (Great job leading this one, Lance)

    Snatch Balance x 3
    45-55-60-65-65% of 30% of OHS 1RM (YAY for calculators!)
    35-40-40-45-45#
    Yup, Amanda and I did our own thing 😉
    Need to work on keeping my knees out on the squat and my feet straight on the land.

    Hang Squat Cleans (% of Squat clean 1RM)
    65% x 3,70-75% x 2,80% x 1,85-85% x 1
    95#(3)-105(2)-115(1)-125(1)-130(1)
    Trying to remember to keep feet straight…..Grrrrrr!

    Clean Pulls x 3
    85%-90%-100-100-100%
    130-130-130-130-130#
    Did 5 sets at 130# to work on technique. Just wasn’t feeling it.

    Well I don’t know if it was the stressful day I had or just something in the air tonight, but I found this class extremely frustrating (“holding back tears” frustrating). Tonight, I had to rely on my “inner” strength more than on anything that involved real muscles. That being said, I was given some GREAT tips to improve my lifts…so, in the end, that’s still a win 🙂

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