Strict

18
Sep

Strict

Remember when we did a whole week of strict pullups? That was a great week. I’m happy to see so many of you sticking with strict (in lieu of kipping). You have shown that a foundation of strength takes precedent over speed (and possible injury), so I commend you! It will certainly help with today’s shoulder-fest-bonanza.

5 rounds of:
1 Press (80-85%)
1 Strict Pull Up
1 Press
3 Strict Pull Ups
1 Press
5 Strict Pull Ups

Compare to May 10/13

This is Aaron (recent Prep Course grad and new member). He’s headed across the pond to England for an international competition as a farrier to compete with team Canada. You can listen to his interview HERE. Best of luck Aaron!

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65 Responses

  1. Jackie Cantin

    MOB
    WU x1

    Group warmup

    Strength: front squats

    5×35, 40, 45, 50, 55

    WOD

    5R
    1 press
    1 strict pullup
    1 press
    3 strict pullups
    1 press
    5 strict pullups

    Press @ 45 lbs
    Pullups all done on a blue band (yay!)

    Time: 10:10

    Cashout: shoulder stretch, and 800m run with Val, Kelly and Glenda

    Nice sharing the bar with you Grace!

  2. Valerie Arseneau

    MOB
    WU x1

    Group warmup

    tricep w/ lacross ball

    WOD

    5Rd @ 55# and red band
    1 press
    1 strict pullup
    1 press
    3 strict pullups
    1 press
    5 strict pullups

    8:14

    Cashout : 800m run with the ladies.

    Right arm was not having it this AM. Calculated my weight at 65# which I’ve done 5 reps before but I couldn’t get one rep in so I dropped it to 55# for the WOD. Glad I did. Noticed Kelly 1 rep behind me for the first 3 rounds. So, I started to heckle her, obviously. Then she beat me by 1 second! lol Fun Race Kelly!

  3. Gabriel

    WUx2 + Group WU

    Strength – Cleans X5
    135-145-155-165-175
    Thanks Patrick for the tip on loading up before the lift!

    WOD @ 100#

    Time–>5:52

    Cashout: shoulder stretch + triceps mashing

    Great job morning crew!

  4. Corinna

    WU x 1

    4 Bar Muscle Up’s with pink band

    Strength: OHS x 3

    35-45-65-75-85-95-100

    WOD: Strict Pull-ups and Press @ 75lbs

    Time: 12:30

    Thanks Pat.

  5. Francis Lavoie

    Mobility
    WU x 1
    Group WU
    Strength: Front Squats

    5 x 80-90-95-100-110

    WOD: 5 rounds of

    1 shoulder press (80%) done @ 70#
    1 strict pull up
    1 shoulder press
    3 strict pull ups
    1 shoulder press
    5 strict pull ups

    Time: 7:39 Rx

  6. Kelly B

    Mobility
    WU x 2
    Group WU

    Strength: Front Squat
    5 x 55, 60, 65, 70, 75

    WOD: 5 rounds of:
    1 Press @50#
    1 Strict Pull Up (Green Band)
    1 Press
    3 Strict Pull Ups
    1 Press
    5 Strict Pull Ups

    Time: 8:13 (nice race Val)

    Thinking I should have used the blue band and a heavier weight.

    Cashout: Shoulder stretch and 800m run

    Thanks Pat and good work everyone 🙂

  7. Corinna

    Hi gang. Just a reminder that I will collecting the following items for my physed students until Friday of this week.

    Sneakers
    T-Shirts
    Shorts
    Socks
    Sports Bra
    Track pants/yoga pants

    Thanks a bunch!

  8. Lora

    Great pic, Aaron. Good luck in England!

    Oh and thanks to you (and Kevin I guess) I now have a new word in my vocabulary….”farrier”. Yeah, I had to look it up…..hard to believe I grew up in a farming community. Sheesh.

  9. Rob Brydges

    Wux1 group wu
    Strength. X5 front squat
    135-155-170-180-190
    WOD. Strict. 5 rounds
    1 press 95lbs. Should have done more
    1 strict PU.
    1press
    3 strict PU’s
    1 press
    5 strict PU’s
    7:47.
    Rob Brydges

  10. Julie J

    Mob
    WU X 1
    Group Warm up

    Strength – Back Squat X 5
    70-75-80-85 – ran out of time to complete, but I think I was at my max for the day anyway!

    WOD: 5 Rounds:

    1 strict Pull up – Black Band
    1 press
    3 strict Pull ups – Black Band
    1 press
    5 strict Pull ups – Black band

    Time: 10:11

  11. Laura K

    Mob Wux 2
    Group Wu (like these)
    Strength Deadlifts 95 115 125 135 x 5 reps
    Adjusted Wod due to a shoulder problem which I believe is a result of rounding my shoulders and kipping with the band when I was not ready strength wise ( As mentioned in todays post by Kevin). My quest for speed has to go.
    Never the less, I had fun with my fellow rehab (not alcohol) friends today at noon.

    One arm Ring rows and press.
    6:33
    800 m run
    Thanks Kevin.

  12. Shawn Johnson

    MOB
    WUx1
    Group WU

    Strength: Overhead Squat x5
    95-115-125-135-145

    WOD. Strict. 5 rounds
    1 press @95
    1 strict Ring Rows (Heels on box)
    1 press
    3 strict Ring Rows (Heels on box)
    1 press
    5 strict Ring Rows (Heels on box)
    **the last two rounds I couldn’t use the box to finish the 5s

    Time = 7:55

  13. Crystal

    MOB
    WU X1
    Group WU

    Strength: Back Squats x 5 up to #95 I think I could of went heavier

    WOD: Strict 5 Rounds
    Press @ #55 Should of went a bit heavier and was on the rings
    Time: 7:03
    Thanks for the great class coach Kevin! 🙂

  14. Michelle

    MOB
    WU X1
    Group WU

    Strength: Front Squats x 5 to #110 felt heavy today

    WOD: Strict 5 Rounds
    Press @ #50 + blue band strict pull ups
    Time: 10:51

  15. Blake

    Mob / WU x 1
    Group Mobility

    Strength:
    Left-arm Russian KBS
    25#(25) – 35#(25) – 53#(15) – 70#(10)

    DU practice:
    Not to jinx myself but DUs felt a little smoother today.
    Manged 4 unbroken DUs five or six times.

    WOD:
    One-Armed “Strict”
    5 rounds of:
    — 1 Dumbbell Press @40#
    — 1 Left-Arm Ring Row
    — 1 Dumbbell Press
    — 3 Left-Arm Ring Rows
    — 1 Dumbbell Press
    — 5 Left-Arm Ring Row

    Time: 5:35
    I decided to make it a 10 min AMRAP and managed 8 rounds exactly.

  16. Chantal Cool

    Mobility
    WU x 1
    Group warmup

    Strength : Cleans
    5 x 55-65-75-80-85

    WOD “Strict 5 rounds”
    – 1 Press (50lbs)
    – 1 Pullup (red and purple band)
    – 1 Press
    – 3 Pullups
    – 1 Press
    – 5 Pullups

    Time : 8:29

    Good job everybody ! Thanks coach Kevin 😀

  17. Kevin Mack

    Mobility
    WU x 1
    Group warmup

    Strength : Front Squats x 5
    95-115-135-155-170

    WOD “Strict 5 rounds”
    – 1 Press (80#)
    – 1 Pullup (blue band)
    – 1 Press
    – 3 Pullups
    – 1 Press
    – 5 Pullups

    Time : 9:43 (PR of 3:12)

    800m Run

  18. Adam Pridham

    Mob
    WUx2

    Skipping practice (14 DU streak)

    Group WU + Group Mobility

    Strength: Back Squats x5
    95 – 110 – 135 – 155 – 170

    WOD:
    Presses at 85# (should have gone heavier)
    Pullups with Red Band
    Time: 9:39

    Last time I did 6 rounds, so it’s hard to say how much of a PR this is. Went down a band in the pullups and used the same weight (though I should have done higher – next time I will know).

  19. Vanessa Champion

    Individual and group WU

    Strength shoulder press
    5×35-40-45. 3×50
    6am was not kind to me today. Felt super weak. I’ve done 55# before, but my arms just weren’t havin it today. Thanks for the corrections and help today Patrick.

    WOD: 45# press
    10:17

  20. Robyn

    Mobility + WU + Group WU

    Strength: Push Jerk @ 5 x 45-50-55-60-65

    WOD @ 50# and ring rows.

    Need to challenge myself by changing foot position for ring rows or shift focus to pull ups.

  21. Maddy

    Mob
    WU x 1
    Group WU (with 35# bar)

    Strength – Snatch
    5 x 35-45-50-60-65

    WOD
    Press @ 85#… a little under my 80% and a little too light… next time closer to 85%
    Pullups with black+small purple

    ‘Strapping in’ and trying to stop swinging on the band was what took the longest in this WOD… I had band-less pullup envy tonight. So much simpler!

    Time : 10:31 mins

    I’m just glad I went tonight… I cancelled a few minutes before the cut off and all I wanted to do was go for a nap. Then I told myself to suck it up and get my a$$ to the box so I re-booked my spot. #noregrets

    😉

  22. Frank

    wux2
    group wu

    front squat x5 (lighter weight with 3 sec pause at bottom position)
    95-110-125-140-155

    WOD @ 120#
    5 rounds of:
    1 Press
    1 Strict Pull Up
    1 Press
    3 Strict Pull Ups
    1 Press
    5 Strict Pull Ups

    time: 11:14
    No PR, did 10:24 last time

  23. mob wux1
    group wu
    strength over head sqat
    65×5 70×5 70×3

    wod 5 round
    1 press 95#
    1strict pull up
    1 press
    3 strict pull up
    1 press
    5 strict pull up

    time 9:08

    last round was real tought with the pull up

  24. Trent

    WU x 1
    Group WU

    Strength
    Deadlifts 5’s
    185-195-205-215-225

    5 Rounds
    1 Press @100lbs
    1 strict pull up
    1 Press
    3 strict pull ups
    1 Press
    5 strict pull ups

    Time=6:53

    Messed up on weight 100 is 80% of 5 rep max, not sure what my 80% is and awesome race Kevin.

  25. WU x 1

    Paleo Benchmarks:

    2km row= 9:11

    WOD with 8lbs ball
    = 65 reps

    WOW its been 2 months since I did my last WOD. body felt it for sure but really happy to be back, cant wait to see the results at the end of the challenge!! 🙂

  26. Jill

    MOB
    WU X1
    Group WU

    Strength: x 5 up to #75

    WOD: Strict 5 Rounds
    Press @ #40 and pull ups on blue band (I added the purple band for the last 3 pull ups cause it was haaarrrd)
    Time: 10:12

    Nice nooner 🙂

  27. BJ

    MOB
    WU
    Group Warm Up

    Strength: front squat
    5×25-30-35-40-45

    WOD
    5 rounds

    1 press
    1 PU
    1 press
    3 PU
    1 press
    5 PU

    Press–started at 30# which magically morphed into 40# for the last 2 rounds
    PU–on rings

    Time: 7:52

    Cashout: suntanners stretch 2x20s

  28. Kevin

    Had a no-show for Fundamentals, so jumped in with the 5:45 class.

    WOD @ 100# in the warm-up room racing Trent.

    6:29

    Failed a few pull-ups. Squatted a few times, got the next reps.

    Thanks for the race Trent!

  29. Amanda

    OLY class. I haven’t been to one in a long time, really fun class. Except the heckling.

    hang snatches @ 80%
    2x 75#
    2x 75#
    1x 75#
    continue for several more sets of 1…

    Then, so straight leg deadlifts I think they were called?
    3x 60#
    3x 75#
    3x 85#
    3x 95#
    3x 95#

  30. Melanie

    Mobility
    WU x2 + Group WU

    Strength: OHS (x5) 35-40-45-55-65 PR#10

    WOD @ 55 with green band (last 2 reps purple was added to green…Geez!)
    Time 11:14 (or 11:24)

  31. John Gunn

    Mobility
    WUx1

    Group WU

    Strength – Push Jerk x5
    65 – 75 – 85 – 90 – 95

    WOD @ 60#/black band

    Time: 10:33

    This WOD was actually really fun!

    Cashout – Suntanner stretch 2x20s

  32. TL

    Mobility
    WUX1
    Group Warm Up

    Strength: Deadlifts x 5
    110-130-145-155-165

    WOD @ 45#/Blue band

    Time 7:58?

    I found this wod frustrating. My arms were fatigued, but other than that I was left wanting it to be more. I can’t really verbalize why, I just felt I was missing something…

    Cashout – Suntanner stretch 2x20s

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