Need physio?

21
Nov

Need physio?

If you have an issue, self-diagnosis is not the way to go. You need to see a professional. I had the pleasure of being treated by Heidi McLellan at Physio For You on Friday for some back issues. As a result, I was able to lift all weekend – pain free. She is 100% focussed on YOU and will spend the entire hour giving you the attention you deserve. Whether it’s nagging shoulder pain or a tweaked back, I highly recommend you pay her a visit.

More info can be found atΒ http://www.protherapy.ca/services.html

5 rounds
3 Weighted Dips (40/25#)
6 Dumbbell Snatch (40/25#)
9 Box Jumps (30/24#)

Compare to Jan.10/12

Check out Chantal’s (easy) clean and jerk from the weekend.

[youtube=http://www.youtube.com/watch?v=UTqiFrhoAxo]

74 Responses

  1. Mobility
    WU x 1

    Push Jerk x 3
    95-105-115-125-130

    500m row: 1:38.0 – BIG PR!! 0:00.6 compared to Nov 13.

    WOD: 5 rounds
    – 3 Dips (med. purple band)
    – 6 Kettlebell Snatch (40#)
    – 9 Box Jump 30″

    Time: 5:57

    1. Just realized I did this WOD back in January with weighted paralettes dip with 25#. I was slower this morning, but glad I did ring dips. I also think I did a few rounds with 4 dips instead of 3 this morning – just realized I was counting to 4 sometimes.

  2. Mobility
    WU x 1

    Front Squat 3’s
    100-107.5-110-120-125

    WOD: 5 rounds
    – 3 Dips (med. blue band)
    – 6 Kettlebell Snatch (25lbs)
    – 9 Box Jump 20″

    Time: 5:10

    Great class this morning!! πŸ™‚ 15 sec slower than january but 5 more inches for the box and ring dips instead of paralette dips!!

  3. Gillyon

    Mobility with lacrosse ball
    Warmup
    Front squat (1) 95-105-115-125-135-140 Matched my old, old, old PR. YAY!

    WOD
    -3 Ring dips – Small purple Band for ring dips (tried 2 ring dips without the band and nearly cried…so sore from yesterday)
    -6 kettlebell snatch (20lbs)
    -9 box jumps (24 inches)
    TIME – 4:53

    Great job 6am. Nice work on the no band, Heidi!

  4. Lora

    I have also been to see Heidi for some shoulder/neck stuff. She is fantastic πŸ™‚ Like Kevin says, she is completely focused on YOU. Its the first time I have been to a physiotherapist like that (ha, and sadly I have been to many….). Two thumbs up, for sure.

  5. Blake

    I’ve been to Heidi as well and I have to say she was great. She took the time to really assess my issue and helped develop a solution based on my personal fitness plans and needs. Great service!

  6. WUx1 (starting to work weighted pull ups back in to wu)

    Deadlifts x5
    170-180-190-200-210(PR #10)

    Wod Rx – 8:29

    Not a PR for time but a nice improvement since Jan.

  7. Michelle

    WU x 1

    Shoulder Press x 1
    45-55-60-65… 70 (F)

    WOD: 5 rounds
    – 3 Dips (med. blue band)
    – 6 dumbbell Snatch (15#)
    – 9 Box Jump 24β€³ (ish… there were nomore frames, so added a 45lbs plate)

    Time: 4:54

  8. Chantal L.

    Thanks for the comments… but after spending the weekend at the cert, I can easily point out the flaws in my lift, and if I can flatten them out, I’m sure more weight will be on that bar soon!

      1. Corinna

        Go to bed Laura. You worked all night last night and you are heading back to work in less than 5 hours for another all nighter….go to sleep!!! smiles..

  9. Blake

    WU x 2

    Front Squat x 5
    155-165-175-185 (3)
    Lost some mental focus towards the end.

    WOD:
    5 rounds:
    — 3 Weighted Ring Dips @ 30#
    — 6 Dumbbell Snatch @ 40#
    — 9 30″ Box Jumps

    Time: 7:34

    Ring dips were hard, but I should have just Rx’d them instead of psyching myself out pre-WOD. Future me will take care of that.

    As always a great workout!

    1. Amanda

      LOL, “future me will take care of that”
      I love the notes to your future self.
      Great job on the wod – RX the dips next time for sure.

  10. Shawn Johnson

    Mobility
    WU x 1

    Back Squat x 5
    70 – 80 – 90 – 100 – 110

    WOD: 5 rounds
    – 3 Dips (small purple band)
    – 6 Dumbbell Snatch (25lbs)
    – 9 Box Jump 26β€³

    Time: 8:06

      1. Shawn Johnson

        Nice meeting you too and thanks for cheering me on! Oh and thanks for bursting my bubble on thinking the box + frame equalled 30″ I didn’t realize you have to stack 2x 45 plates on top to make it 30!

  11. Eric N.

    Mob
    WU x 1

    Strength: front squats x 5
    110-120-135-145-155 (pr for reps)

    WOD :
    5 rounds
    3 weighted dips @25#
    6 dumbbell snatches @ 25#
    9 box jumps (30″)

    5:56

    Love working out with Amanda and Blake at noon. Always smile when I see either at that class πŸ™‚
    Thanks Blake and Kevin for pushing me on my squats and thanks Maria for cheering me on during the WOD πŸ™‚

    Nice to see you again Chris. You’re getting strong bud ! Keep it up!

  12. Amanda

    Strength: Back Squats
    5x 100-110-125-140-155 – PR for reps.
    Thanks Kevin.

    WOD: (scaled)
    3 dips
    6 KB snatches (25#) – I like these!
    9 box jumps (24″)

    T = 6:41

    PR of 1:03. I’ll take that!

  13. Chantal Guerette

    Mobility
    WU x 1

    Strength : Shoulder Press
    5 x 35-40-45-50-50 (Still stock at 50…)

    WOD
    5 rounds of
    – 3 Ring DIps (purple band)
    – 6 Dumbell Snatches (20lbs)
    – 9 Box Jumps

    Time : 4:27

    Great Job people πŸ™‚

  14. mobility
    wu x 1
    strength – Push Jerk x 5
    100, 105, 115, 125, 135
    Kettle bell snatch demo

    WOD : 5 rounds
    3 weight Dips (5#)
    6 Kettle bell snatch (40#)
    9 Box jumps (24”)

    Time = 5:39 (10 sec. slower from last time but did dips instead of parallette)

  15. mobility
    wu x 1
    strength – Push Jerk x 5
    45, 50, 55, 60, 65
    Kettle bell snatch demo

    WOD : 5 rounds
    3 Ring Dips (blue band)
    6 Dumbell snatch (15#)
    9 Box jumps (12” & 10 # plate)

    Time = 5:22

  16. Kevin Mack

    Mobility

    Warmup x 1

    Strength:
    Front squat x 5
    85,90,95,100,105

    WOD: 5 Rounds
    -3 Ring dips – Blue Band for ring dips
    -6 kettlebell snatch (25lbs)
    -9 box jumps (24 inches)
    TIME – 7:43

    800m run.

    Thanks Kevin.

  17. Jeff L

    Mobility

    WU X 1

    Front Squat X 5

    135-155-175-185-195

    WOD

    5 Rds
    3 Weighted paralette dips @ 25#
    6 Dumbbell Snatches 40#
    9 Box Jumps 20″

    Time – 5:47

  18. Marcel

    WU x 1

    practiced doubles

    Push Jerk x 1

    115-125-135-155-165F

    WOD 5 Rounds

    3 ring dips 40# (used 20 lbs)
    6 Dumbbell Snatches 40# (used 35)
    9 Box jumps 30″

    Time — 7:28

    Last time 7:00 but I used 30 lbs on dips & snatch. Should’ve gone RX — next time…Box jumps were definitely the roughest part of this WOD.

  19. Gabriel

    WUx1

    Strength – Front Squats X5
    135-155-175-195-215(PR for Reps)

    Daily Planks to 5min

    WOD 5 Rounds

    3 ring dips 25#
    6 Dumbbell Snatches 25#
    9 Box jumps 30β€³

    Time β€” > 5:38

    I had some Ring Dips that where questionable, did not touch bicept when I though ti did. Will need to practice this.

    Great job 6:45 crew!

  20. Corinna

    WU x 2

    Did 2 rounds of kipping pull-ups and toes to bar. I have not done these movements in 2 months. Yippee!!!!!

    WOD: 5 rounds

    3 strict dips
    6 dumb bell snatches @ 25lbs: Snatches felt great!
    9 Box Jumps @ 20′: Stepped down for BJ’s.

    Time: 4:54

    Last time: 6:15, but I used15lbs for dips. Back feels good, let’s hope it feels that way in the morning!

    Great working out with such a big class tonight and it was fun watching Jo and Kevin do this WOD after we were done.

  21. Darsey

    I am on the road to recovery with some significant back problems I have had lately and Heidi is helping me work out the issues. She should have me back soon, killing some wods with you guys.

  22. Melanie

    Mobility
    WU x 1

    Back Squat x 5
    20-25-30-35-40

    WOD: 5 rounds
    – 3 Dips (paralettes with 10 lbs)
    – 6 Dumbbell Snatch (15lbs)
    – 9 Box Jump with the squat box and finished with the grey box.

    Got over my fear of the box jump lol, was always scared to face plant. Thanks Joanna! πŸ™‚

    Time: 6.09

  23. Austin

    Mob
    WUX1
    Strength- Push Press
    40-45-50-55-60 x5

    Wod:
    5 Rds
    3 Weighted paralette dips @ 25#
    6 Dumbbell Snatches 20#
    9 Box Jumps 20β€³

    Time:5:44

    Great First workout!!!

  24. Leesa

    Mob
    WUX1
    Strength- Back Squat @ 45#
    3 sets of 10

    Wod:
    5 Rds
    3 paralette dips @ 25#
    6 kettle bell push press 15#
    9 Box walk ups 12β€³

    Time:3:30

  25. WU x 1

    Strength:
    Shoulder Press x 3
    95, 115, 135, 145, 165 (Fail)

    WOD: 5 Rounds
    -3 Ring dips Strict
    -6 kettlebell snatch (40lbs)
    -9 box jumps (27″

    Time – 5:05

    Thanks Joanne for letting me squeeze in the class. I was speeding all the way home from Bathurst hoping I would be able to do this one.

  26. Heidi

    WU x 1

    Push Press x 3
    70-75-80-85-90

    5 Rounds:
    3 ring dips – no band
    6 kettlebell snatches 25#
    9 Box jumps 24″

    Time 6:13

    Really happy about the no band for the ring dips. With only 3 per round, it seemed like a good WOD to try. Not quite ready for any more reps without a band though.

  27. Jeremy L

    Mobility
    wU x 1( Kipping pull ups, ring dips with blue band)

    Strength push jerk
    5 x Up to 125#

    Wod
    5 rounds
    3 ring dips ( blue band)
    6 dumb bell snatch (35#)
    Box jumps (24″)

    Time 5.40

    Fun class . Thanks for the tips Jo.

  28. Heather S

    MOB + lacrosse ball mob
    WU X 1

    Snatch practice: 5 X 40, 5 X 40; 3 X 45; 3 X 45; 3 X 50

    Wod
    5 rounds
    3 ring dips ( med purple band)
    6 dumb bell snatch (25#)
    Box jumps (20β€³ + 25# plate)

    Time 6:22

  29. Maddy

    Mob
    WU x 1
    No strength… I was running way late tonight

    WOD – 5 rounds
    3 paralette dips with 10#
    6 kettle bell snatches @ 20# – Fun!
    9 box jumps… modified to step ups with a 12″ box.
    Last time was ‘box’ jumps on 2 x 45# plate and it didn’t agree with my knee. Step ups were much better even if it was higher. Next time i’m using the 18″ box πŸ™‚

    My counting skills were horrible tonight… I did a few extras of everything at some point. When I got to the end I wasn’t sure that I had done 5 rounds so I did another one… So highly probable that I did a total of 6 rounds. I figured ‘if in doubt, do an extra one’!

    I really liked this WOD

    Time 5:46

  30. natacha

    mobility
    wu x 2

    deadlifts 5 rm to 150#

    wod with med blue band (small band next time)
    25# kb
    12″ box with step down (hoping to challenge myself a little more soon)
    4:28

    the Rx’d box jumps looked SOOO high!! great job everyone!!

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