Screech

8
Sep

Screech

Reminder – Paleo Challenge meeting is tomorrow at 7:45pm. Come with your questions. 

21-18-15-12-9-6-3
Plate Ground to Overhead (45/25#)
5 Burpees + 15 Mountain Climbers

Compare to Dec.29/12

Everyone's looking good (except Shawn...I think he was messing with the cameraman)

Everyone’s looking good (except Shawn…I think he was messing with the cameraman)

12 Responses

  1. Jeremy L

    Mobility

    20 jumping jacks + 15 super man
    WU x 3 ( 8 reps)

    Cleans x 5
    135-175-185 (knee was bugging me and started to rip decided to stop)
    WOD
    21-18-15-12-9-6-3
    Of plate from ground to ever head
    Between each rd
    5 burpees and 15 mountain climbers

    Time: 11:52rx last time was 12.49

    Great class Marie-no

    Huge back squat Jeff L

  2. Jeff L

    Mobility
    20 Jumping Jacks + 15 Supermans
    WU x 3 (8 reps)

    Back Squat x 5

    285-315-335-355-365(PR)

    WOD

    21-18-15-12-9-6-3
    Plate ground to Overhead 45#
    5 burpees and 15 mountain climbers

    Time – 13:20

    Thanks for the spots today Jeremy, Brian and Lance

    Thanks for Coaching Marie No!!

  3. Julie J

    Mob
    20 Jumping Jacks + 15 Supermans
    WU x 3 (8 reps)

    Strength – Deadlift x 5
    95-100-105-110-115 ( 10# PR!)

    WOD – Screech

    21-18-15-12-9-6-3
    Plate ground to Overhead 25#
    5 burpees and 15 mountain climbers

    Big Fat DNF – just couldn’t dig deep enough to finish this wod – been eating like shit lately and I think it’s finally catching up to me, really sluggish, just not feeling it! Back on the wagon today, eating clean and treating myself right!

    1. Julie you may not have finished but you are a champ for attending. It would have been very easy for you to cancel… But you “bitch slapped” that little voice and came anyways and gave what ever you had left in the tank for today. That’s what it’s all about, relative intensity. If what you gave today was only what you were able to produce than the job is done.

      As for the eating bit, sometimes we need little bumps in the road (which make us a smidge off track) to truly appreciate how much better we feel when we eat clean.

      Please don’t hit yourself on the head for today. I’m proud of you for having shown up and giving it a go.

      And ps, don’t forget about your stellar deadlifts you did just before the wod as well as the fact that your calf isn’t hurting anymore!!!

      Keep working towards your goal!!!!

      Coach Marie-NoRep

  4. Jackie

    Mob
    Wux3-8reps
    Foam roll 🙂

    WOD Rx
    21-18-15-12-9-6-3
    Plate Ground to Overhead 25lbs
    5 Burpees + 15 Mountain Climbers
    Time: 9:55

    Great class Marie-no!!

    AC I was chasing you buddy! Great job everyone!

  5. Steph L

    Mobility
    20 Jumping Jacks
    15 Superman
    WUx3 (8reps)

    Strength: Push Jerk

    50,60,65,70,75(PR) x5

    WOD: Screech
    21-18-15-12-9-6-3

    Ground to Overhead with 25# Plate
    5 Burpees
    15 Mountain Climbers

    Time: 9:48 (PR of 1:49) Pretty happy with this!

    Dec time was 11:37

    Great Job Everyone!

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