I cannot seem to book three classes this week. It says attendance limit when I try. I am booked for today and Thursday and would like to add Sat. morning please.

Thanks,

Alaina Singer Grade Two Teacher Salisbury Elem. School ________________________________

3RM Weighted pullups (sub for ring rows)
did 5 sets with being more vertical each time

3rm Weighted dips
no weight, 10# plate, then switched to 10# plate under feet, 45# plate under feet and then a 12″ box. Much harder then having weight on my lap.

Weighted Ring Dips
– Not a total failure as I was able to do a couple strict ring dips and a few ring dip holds.
– Tried a couple L-Sit ring dips (got 1), and all-in-all the wrist felt ok! A ways to go but happy with the progress!

Double-Under Practice
– Managed sets of 20, 19 & 18 in between sets of 3 and 4. Looooong ways to go there.

Mobility
Wu x 1 Ring rows off 20” box a little below horizontal
Group mobility and Wu
Push Press 3rm
135/ 155/ 185/ 205/ 215x 1 failed second press 10 lb pr on 1 rep
Weighted Pullups 3rm
50/ 70/ 80/ 90/ 105 x 2 7/8 chin was at the bar but Marie no repped me… Pr 5 lbs
Weighted Dips 3rm
40/ 50/ 60/ 70/ 80 pr 10#
Great class Marie, great work 6 amer’s!!

Tried a weighted pull-ups after but could not get the chin fully over. Things are progressing as I used a band last time and was able to a bunch without this time

Did a 100 cash out du and after some helpful advice I was able together a new pr of 45 reps thanks Mario, Stephen, and Kevin

Mobility + WU
Foam roll quads and lats
Group push press progressions with barbell

Strength 1: Push press (3RM)
75-95-105-120-135# (PR for reps)
Felt like I could have gone heavier. 140# is my current 1RM. Next time…
Thanks for doing the math for me Marcel ๐

Strength 2: Weighted pull ups (strict) (3RM)
BW-10#-10#-10#-10#(2) then BW (1)
Really happy with this. First time EVER doing weighted strict pullups!
Thanks for sharing a bar (and putting the KB on my foot) Gerry.

Strength 3: Weighted dips (strict) (3RM)
BW-10#-15#-15#-15#
These felt awesome.
Nice sharing the rings with you Jeff L and Gerry.

Push press 3x 75-85-100-110-115 2×120# (previous 1rm was 105… Pr!) thank you so much kev and uncle P for the tips and for having shared the low rack with me!

Hi Kevin,

I cannot seem to book three classes this week. It says attendance limit when I try. I am booked for today and Thursday and would like to add Sat. morning please.

Thanks,

Alaina Singer Grade Two Teacher Salisbury Elem. School ________________________________

Looks like you’re registered for Saturday morning at 10:00am

You’re already booked for Saturday as of 8:56 this morning.

Mobility

WU x 1

Group WU

Push Press 3 RM

45, 55, 65, 75, 80

Weighted Pullups 3 RM

bandless, bandless, bandless, 2.5#, 5#

Weighted Dips 3 RM

10#, box, ring dip practice

Great class Marie Noelle!

Nice sharing the bar with you Jackie ๐

Nice work Kelly!!

Great job Kelly!

your weighted look great good job

You did super today Kelly!

Thanks everyone!

Mob + WU + group WU

Strength day!

3RM push press

95-105-115-120 (x2), 120 (F) .. boo.

3RM Weighted pullups (sub for ring rows)

did 5 sets with being more vertical each time

3rm Weighted dips

no weight, 10# plate, then switched to 10# plate under feet, 45# plate under feet and then a 12″ box. Much harder then having weight on my lap.

Awesome class this morning!

Quick WU

50 no show burpees. Thanks for pullin out the last 6 with me Anthony… And for the heckling haha

Push press:

55-65-65-65

I know I can do more than this but it just wasn’t happening this morning

Pull ups

Ring rows 3×5

A few jumping pull ups and some practice with the initial pull

Ring rows

Happy to be able to actually hold them this time without a box under feet

Skill practice: DU’s. Thanks for helping me realize my left wrist is slow Kevin!

We’ve added another class to Dec.24th. Please check Zenplanner for availability.

Foam Roller Goodness

Push Press x 3

95 – 135 – 145 – 155 – 165 (must get head through quicker)

Weighted Pullups x 3

25 – 30 – 35 – 40 – 45 (5# PR)

— managed one one-handed pullup ~ tough!

Weighted Ring Dips

– Not a total failure as I was able to do a couple strict ring dips and a few ring dip holds.

– Tried a couple L-Sit ring dips (got 1), and all-in-all the wrist felt ok! A ways to go but happy with the progress!

Double-Under Practice

– Managed sets of 20, 19 & 18 in between sets of 3 and 4. Looooong ways to go there.

Nice work, one handed pullup! Also good on you to keep on the DUs, they will slip away if you let them. Sneaky things, these DUs.

Thanks! I still get excited when I reach my current PR. Just need to relax…and concentrate…at the same time!

Push press

135-145-155-170-185 x5

That’s a PR for 3 AND 5 reps!! Woot woot!!

How many years and you are still getting PRs! Maybe there is something to this CrossFit thing…

Mobility

Wu x 1 Ring rows off 20” box a little below horizontal

Group mobility and Wu

Push Press 3rm

135/ 155/ 185/ 205/ 215x 1 failed second press 10 lb pr on 1 rep

Weighted Pullups 3rm

50/ 70/ 80/ 90/ 105 x 2 7/8 chin was at the bar but Marie no repped me… Pr 5 lbs

Weighted Dips 3rm

40/ 50/ 60/ 70/ 80 pr 10#

Great class Marie, great work 6 amer’s!!

Dem’s be crazy numbers sir! ๐

Lol, thanks big guy!

Nice work Shane!!!!

Push Press 3-3-3-3-3

185-190-200-210-220(PR)

Pull-ups 3-3-3-3-3

15-25-35-45(x2)-45(x1)

Ring Dips 3-3-3-3-3

BW-10-20-30-40(PR)

GHD Sit-ups – 3×15

GHD Hip Ext. – 3×15

Mobility

WUx1

Group Mobility/ Barbell WU

Push Press: 3RM

65-70-75-80-85(PR)-90(PR)

Pullups: x3

5 Sets of Negatives

Dips:

5 Sets of Negatives

Great Job 5:45 Class!

Mob

Wu

3rm push press

95,135,145,155(sloppy), 155 good reps PR

3rm pull ups strict

3, 3, 3, 2 7/8 pr

3rm dips weighted

Strict, 15, 20, 25(2 reps)pr

Tried a weighted pull-ups after but could not get the chin fully over. Things are progressing as I used a band last time and was able to a bunch without this time

Did a 100 cash out du and after some helpful advice I was able together a new pr of 45 reps thanks Mario, Stephen, and Kevin

mob

WU

push press x 3

135-155-175-185-195-205 (1)

weighted pull ups x 3

20-30-45-45

weighted dips

0-20-35-45-45

mob wux1

group wu

push press

95×3 105×3 115×3 125×3 130×3

weighted pull up

5×3 10×3 15×3 20×3 5# pr

weighted dip

5×3 10×3 15×3

3 RM push press From floor

135,155,175,195,215×2,215×3 (15lb PR)

3 RM weighted pull ups

45,53,53,63×2,63×2 (8lb PR)

3 RM weighted dips

30,40,53,70,75×2,75×3 (30lb PR)

Thanks for making me push Cam.

Push Press 3RM

135-155-175-185(pr) – 175(worked on form)

Pull-ups 3RM

25-35-45-50

Ring Dips 3RM

BW- 25-30-35

WUx1

push press x 3

135-155-165-185

weighted pullups x3

20-25-25-25(2)

weighted dips x3

20-25-30-35(2)

mob

WU

push press x 3

65-70-80-85-90-95

weighted pull ups x 3

ring rows-ring rows-ring rows(box)-ring rows(box)-negatives-negatives

weighted dips

dip holds (x5)

Cashout: Worked on DUs and managed to string together 51 ๐

3RM push press:

95-135-145-155

3RM weighted Pull up

45, 53, 65, 70

3RM weighted Dips

30,40,53,70,75ร3

Fun night with Adam, Jeff, Jack and Marcel

Thanks Kevin.

WU x 1

Push Press: 3RM

75-95-105-110-115-125 ( A long time since I push pressed 125)

Weighted Pull-ups: 3RM

Strict – 10 – 12.5 – 15 – 17.5

Weighted Ring Dips: 3RM

5-10-15-20-25

Fun class Kevin. Great energy at the gym tonight!

WUx1

push press x 3

95-135-145-155-165-170

weighted pullups x3

20-25-30-35(2)

weighted dips x3

body-15-20-25(1)

– Mob

– WUx1

Push press x5,3,3,3…

65-85-95-105-115-120(1x F)-120

Pull ups x3:

5 sets of negatives

Ring dips x3:

5 sets of negatives

Mobility + WU

Foam roll quads and lats

Group push press progressions with barbell

Strength 1: Push press (3RM)

75-95-105-120-135# (PR for reps)

Felt like I could have gone heavier. 140# is my current 1RM. Next time…

Thanks for doing the math for me Marcel ๐

Strength 2: Weighted pull ups (strict) (3RM)

BW-10#-10#-10#-10#(2) then BW (1)

Really happy with this. First time EVER doing weighted strict pullups!

Thanks for sharing a bar (and putting the KB on my foot) Gerry.

Strength 3: Weighted dips (strict) (3RM)

BW-10#-15#-15#-15#

These felt awesome.

Nice sharing the rings with you Jeff L and Gerry.

Worked on some handstands.

Glad you went Lora! Sounds like you had a great evening!!! Keep it up!

Thanks! I know my Crossfit mojo is hiding somewhere….maybe its buried under all the snow. ๐

3RM push press:

95-115-135-145-155

3RM weighted Pull up

45, 53, 55.5 (2)

3RM weighted Dips

30-35-40

Push Press X 3

135-155-175-195-215(2)

Weighted pull up X 3 = Ring rows more horizontal each time for 5 sets

Weighted dips X 3 = Ring dip negatives

Box-knees bent-knees bent-on toes-on toes

Mobility / wu x2 (10 reps)

Push press 3x 75-85-100-110-115 2×120# (previous 1rm was 105… Pr!) thank you so much kev and uncle P for the tips and for having shared the low rack with me!

Weighted pull-ups 3x 20-25-30-25

Weighted dips (with rings at armpit level – keeping hollow body) 3x 20-25-25-30-20

Great work 4:15 and thanks again Kev for great class!

Loved meeting baby Holly for the first time! She already looked so comfortable at the gym!

NICE PR on the push press! ๐

And I bet your ring dips were some pretty, done with proper hollow holds! Great job ๐

Mobility

WU

Group mobility & WU

Push press 3 RM

55-65-70-75-80

Weighted pullups x3

Negatives, negatives, ring rows, negative (x1), ring rows(ร2)

Weighted ring dips x3

On a box leaning back legs straight for all 5 sets.

Push jerks

3x 65-75-85-95-105(1)-105(f)-105(f)

Weighted pullups

3x BW-5-10-5-5

Weighted dips

3x BW for all (worked on keeping my body straight)