Strong as a Board

7
Oct

Strong as a Board

Congratulations to Terry and Chris on their amazing finishes at the Kinetics Fall Classic this weekend!

Strength = Deadlifts (7×3)

Plank Ladder
15s – 30s – 45s – 60s – 45s – 30s – 15s

Rest between rounds is the same time from the previous plank.

Moe's first time with a Turkish Getup

Moe’s first time with a Turkish Getup

97 Responses

  1. Mobility
    WU x 1 + 20KBS @ 50#
    Group WU

    1) Deadlifts x 3
    115-125-135-145-155-165-175

    2) Plank Ladder or as much planking in 8mins as possible

    I started with the plank ladder but moved to the other option.

    Score: 5:55

  2. Jackie Cantin

    MOB
    WU x 1

    Group warmup and deadlift practice

    Strength: Deadlifts
    7 x 3
    85, 95, 105, 115, 125, 135, 145 (PR 5lbs)

    Plank ladder: 4min as prescribed

    Cashout: 800m run with Ginette and Kelly

    Nice to see you at 6 am Coach Mario!

  3. Valerie Arseneau

    Mob + WU (with ring dips)
    Group WU

    1) DL 7 sets of 3
    95 – 100 – 105 – 115 – 125 – 130 – 135
    Sore legs make DL hard!

    2) Misunderstood the WOD. I did accumulate 8 mins for time. By the time I was told I was doing it wrong I decided to finish it anyways. Accumulated 8 mins in 11:30. I think I accumulated approx 5:30 during the 8 min.

  4. Ginette

    Mobility
    WU x1
    Group warm up and dead lift practice
    WOD:
    Dead lift : 3, 3, 3, 3, 3, 3, 3
    Plank: 15, 30, 45, 60,45, 30, 15 (rest between each set for same amount of time)

    Cash out: 800 m run with Jackie and Kelly!

    Great class this morning…..thanks Mario!

  5. Francis Lavoie

    Mobility +WU x 1
    Group WU

    WOD:
    Dead lifts sets of 3
    110-120-130-140-150-160-170 PR by 10

    Plank ladder

    Completed as Rx’d held the last 15 seconds for a total of 1:30 minutes

  6. Trent

    WU x 1

    Group warmup and deadlift practice

    Strength: Deadlifts
    7 x 3
    195-205-215-225-235-245(theoretical 3 rep max)-250 (PR#5)

    Plank ladder: 4min as prescribed

  7. Kelly B

    Mobility
    WU x 1
    Group Warm-up

    WOD:

    Part 1 Deadlift 7 x 3
    85, 90, 110, 120, 125, 130, 145

    Part 2 Plank Ladder
    15, 30, 45, 60, 45, 30, 15 (rest between each set for same amount of time)
    – RX

    Cashout: 800m run – thanks girls.

  8. Julie J

    Mob
    WU x 1
    Group Warm up

    WOD:

    Part 1 Deadlift 7×3

    95-105-115-120-140-140-140 (PR of 20# purely by mistake, my math wasn’t too sharp this morning and ended up putting more weight on that I thought….oh well….PR is a PR!!!)

    Part 2 – Plank Ladder

    15-30-45-60-45-30-15 (rest between each set for same amount of time) Rx

    Wow – that’s rare for me…an Rx and a PR in one day….YAYAYAY!!!

  9. Chantal L.

    WU x 1 + 500m row

    Barbell / deadlift WU

    Deadlift x 3
    134-185-205-215-225 – DNF my 7 sets… I was too slow I guess? Plus my last set got my head spinning weeeoooo!

    WOD – plank ladder
    (rest between each set for same amount of time)

    15s- 30s – 45s – 60s -45s – 30s -15s – as RXd

  10. Blake

    Mob / WU x 1
    Group Warm-Up

    Deadlift x 3
    250 – 275 – 290 – 300 – 310 – 325 (actually a PR over my last actual 1RM)

    Plank Ladder as Rx’d.

  11. Daphne-Anne

    Mobility
    Warm-up x1 + wall balls and extra pull ups

    Deadlifts
    7×3
    105-115-125-135-145-155-165***
    *** 1.5x body weight PR*** happy tears***

    Planking (8mins)
    7:15 in a plank

    Great morning!!

  12. Lora

    Congrats to Terry and Chris who did us proud at the Kinetics Fall Classic this past weekend!! You guys are a couple of inspiring old f’ers (as Christine would say) πŸ˜€

  13. Jen C

    Mob + Wup x 1
    Group Wup

    Wod:
    Deadlift x 3
    75, 80, 85, 90, 90, 95, 100lbs

    Plank:
    4:24 rest 30secs
    1:11 rest 15secs
    0:53 rest 5secs
    0:25
    Total time in 8 mins = 6:13

  14. Jack

    Dead lift x 3
    225,315,325,335,345,350,355 x 1

    Way off my pr of 375 x 5. Haven’t done dead lift in 3 months. πŸ™

    Plank 15,30,45,1,45,30,15

  15. Frank

    WU x 2
    Group WU

    Deadlifts x 3
    215-235-250-275-295-325-360 (10# PR)

    WOD : Plank (8min)

    Good to be back after 6 days off. Now I have to miss another 3 days because I have to travel again for work.

  16. Ryan

    – Mob
    – WUx1
    – Group WU

    Deadlift x3…
    125-130-135-140-150-160-180-195-200 (given my initial target was 155 I’m pretty happy, could still go a bit higher though)

    Plank ladder as Rx’d

  17. TL

    Mobility
    WUx1
    A bunch of rolling after my long run yesterday, felt great.

    Group WU

    Deadlifts x 3
    110-125-135-145-155-165-175

    Planks 6:24 accumulated in 8 mins.

  18. Jackie

    Mob
    Wux1
    Group warm up

    WOD
    Strength 1arm deadlift (with bar)
    15,20,25,35,45,55,65

    Plank Ladder
    15s – 30s – 45s – 60s – 45s – 30s – 15s

    Thanks Lora and Mario for the tips lifting the bar with one arm.

    Great class Mario & good job 5:45

  19. Jeremy L

    Mobility
    WU x1
    Group mobility and dead lift warm up as a group

    Strength : dead lift 7 x 3 reps
    225-245-255-265-275-295-305
    Thanks Marcel for sharing the bar with me.
    Pr on weight!

    Planks ladder : rx 4mins

    Fun class Mario thanks!

  20. Lora

    Mobility and WU
    Group reverse Samson and lacrosse ball mobility on glutes

    Group barbell WU – dead lift progressions

    Strength: Dead lifts (7×3)
    155-185-225-245-265-280-290(4) PR reps πŸ™‚
    Miscounted last set and did 4 reps. HA! No blood to my brain…

    Plank – accumulate as much time as possible in plank in 8 min
    Score – 6:27 (first 3:03 unbroken – PR)

    Fun class πŸ™‚ Thanks Mario

  21. Chantal Cool

    Mobility
    WU x 2
    Group warmup with barbell

    WOD
    Part 1 – Deadlifts… I did one at 70lbs and my back messed up again, just like in May πŸ™
    Part 2 – Plank : I did the Ladder without trying to accumulate time cuz of the stupid back…

    I really hope it doesn’t take 2 months to heal like last time…

  22. CAM

    Mobility
    WU x 1 + extra Hip mobility.

    Group warmup with barbell

    WOD
    Deadlifts (7X3)

    155, 175, 185, 205, 215, 225, 255

    Plank Ladder: Rx’d.

    Thanks Coach Mario

  23. Robyn

    Mobility and WU
    Group reverse Samson and lacrosse ball mobility on glute
    Group barbell WU – dead lift progressions

    Strength: Dead lifts (7Γ—3) = 110-115-120-125-130-135-140

    That was fun! Definitely the most I’ve done for Deadlifts. πŸ™‚ Thanks for the feedback Mario and Lora! πŸ™‚

    Plank Ladder: 15s – 30s – 45s – 60s – 45s – 30s – 15s

    Not terrible but definitely something I want to work on. I was doing a daily plank session, a while back (aiming to add on a few seconds each time), and I’m going to start it up again. πŸ™‚

  24. Tania

    Deadlifts 3×100,110,120,130,140,150,165

    Plank -6:27:59. (got to work on this at home :))

    Great class Kevin (even though u made us face the back or the gym lol). Good work everyone and way to go terry and Chris!!

  25. Tom L

    Mob
    WU x 1

    Deadlifts
    7Γ—3
    105-115-125-135-145-155-165#

    WOD:
    Plank Ladder: 15s – 30s – 45s – 60s – 45s – 30s – 15s Rx

  26. Craig H

    Mob
    Wux1
    Group wu

    Wod: dead lift 3rm
    135,155,185,205,225,235,255pr #40 over theoretical 3rm
    Planks RX πŸ™‚ first time completing a plank workout without having to stop and take a break part way through.

  27. Kevin Mack

    Mobility
    WU x 1
    Handstand Holds
    Group Warm-up

    WOD:

    Part 1 Deadlift 7 x 3
    185-205-225-245-255

    Part 2 Plank Ladder
    15, 30, 45, 60, 45, 30, 30 (rest between each set for same amount of time)
    – RX

  28. Kimmy

    Mobility
    Group WU

    Deadlifts x3
    200-235-265-285-305… And then I ran out of time. I talk too much. I also had to move a lot of plates around. I really wanted to do more and truly feel I could have. Sigh.

    Plank Ladder as prescribed.

  29. jeff

    WU
    Mob with group..

    deads x 3
    135-225-285-305-315-325-335 (x1)

    plank accumulated in 8 mins
    6:20

    fun night at CFM, seems like forever since i’ve got a wod in.. wish work would take a freakin hike!!! πŸ™‚

  30. Marcel

    Mobility

    WU x1

    Group mobility and dead lift warm up as a group

    Strength : dead lift 7 x 3 reps

    225-245-255-265-275-285-300

    Nice work tonight Jeremy, congrats on the PR’s.

    Planks ladder : rx 4mins

  31. Steph L

    Mobility
    WUx1

    Group barbell wu

    Strength: Deadlifts

    100-110-120-130-135-140-145(PR) x3

    Plank Accumulated in 8min = 7:20

    Great Work Everyone!!

  32. Shane Hayes

    Mobility
    Wu x 1
    Group Wu with bar
    Wod: part 1 deadlifts 7 x 3
    225 x 5/315/365/ 385/ 395/ 405/ 415 x 3/ (420 x 2)
    Love deadlift!! Pr for weight!!
    Part 2 accumulate as much time in a plank as possible in 8 mins.
    6:30
    Great work 6 amer’s, and great class Mario!

  33. David

    WU x 1
    Mobility with group

    Deadlift : 135 – 185 – 275 – 315 – 365 – 385 – 405 (PR)

    WOD : 7:31 accumulated in 8 min.

  34. Amanda

    Tried to post earlier, but apparently it didn’t work.

    I messed up my #’s… I haven’t done deadlifts in a while AND I’ve lost quite a bit of my strength so I was guessing here…

    3x 150-160-175-190-205(1)-195(1)-185(3). Theoretically I should have been able to do 225×3 but I was nowhere near that. Hopefully I’ll get back to it soon.

    1. Amanda

      oh and I completed the plank ladder successfully. Was happy to see planks come up, I don’t do them often enough and I NEED them.

  35. Mobility
    WUx1
    Group WU

    WOD Part 1
    Deadlifts x3
    140 – 160 – 180 – 190 – 205 – 210 – 215

    First time hitting (and exceeding) bodyweight deadlift!

    Part 2
    Plank Ladder

  36. Sebastian

    WOD:

    Dead Lift (x3): 135-155-185-195-205 (old 5 rep PR)-215 (3 Rep theoretical PR) – 225 (New PR)

    6:13 plank in 8 minutes

  37. Cheyenne

    MOB
    WU x 1
    Group WU – really enjoyed this

    WOD:
    Part One
    Deadlifts sets of 3
    35-35-40-50-65-70-70

    Accumulate as much time in plank position for 8 mins
    3:15 – I did not do the WOD properly should have acc. more time

  38. Jordan

    MOB
    WU x 1
    Group WU – really enjoyed this

    WOD:
    Part One
    Deadlifts sets of 3
    35-35-40-50-65-70-70

    Plank Ladder
    15-30-45-1-45-30-30

  39. Nicole

    Mobility
    WU x 1

    WOD
    Deadlifts 7Γ—3
    85-90-95-100-105-110-115-#
    (I feel like I could and should lift more, but I find deadlifts somewhat intimidating…Note to self: add some weight to your deadlift next time!!)

    Plank Ladder: 15s – 30s – 45s – 60s – 45s – 30s – 15s Rx

  40. Gabriel

    Mobility
    WUx1

    Group barbell wu

    Strength: Deadlifts
    185-205-225-245-265-285-305

    Plank Accumulated in 8min = 7:00
    5min unbroken to start.

  41. BJ

    Mobility
    WU x 1
    Group Warm-up

    WOD:
    Part 1
    Deadlift 7 x 3
    40, 45, 50, 55, 60, 65, 70
    Part 2
    Plank Ladder
    15, 30, 45, 60, 45, 30, 15 (rest between each set for same amount of time)– RX

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