Newsletter AND Change for Change

3
Mar

Newsletter AND Change for Change

Check out the March Newsletter featuring Val!

Today is Change for Change! Bring in $5 if you’d like to switch up your workout.

Strength –
Every 30 seconds for 10 min
1 Clean + 1 Jerk

100 Inverted Burpees

Compare to Aug.30/13

The PR board was huge last month!

The PR board was huge last month!

98 Responses

  1. Ginette

    Mobility
    Warm up x1
    Group warm up plus mobility
    Strength: clean and jerk: 35, 45, 50
    Every 30 seconds for 10 minutes: clean and jerks #50 (left shoulder still sore)
    WOD: #100 inverted burpees scaled to regular burpees

    Time: 8:31 compared to Aug 30, 2013: 9:35 ๐Ÿ™‚

    Great class Kevin, nice work everyone and great Newsletter Val!

    1. Chantal L.

      Ha! Nice PR GInette! I missed you guys this morning, but felt great sleeping in after an exhausting last few days!

  2. Kelly B

    Mobility
    WU x 1
    Group WU + Mobility

    Strength –
    Every 30 seconds for 10 min
    1 Clean + 1 Jerk
    75-80-85-90-95

    WOD:
    100 Inverted Burpees

    Time: 9:01

    This was fun ๐Ÿ™‚ Thanks Kevin. Good job everyone!

    Great newsletter Val ๐Ÿ™‚

  3. Jen C

    Mob
    Group Mob + Wup

    Strength: every 30 secs for 10 min
    Clean + Jerks
    1 x 50, 50, 50 (was not doing the correct movement), 3 x 45, 1 x 45, 45, 45, 45, 50, 50

    100 Burpees
    Time = 7:06

    Great class everyone
    Thank you for the info and feedback Kevin

    Cheers ๐Ÿ™‚

  4. Jenn M

    WU + mobility
    Group WU + Mobility

    Strength –
    Every 30 seconds for 10 min
    1 Clean + 1 Jerk
    45# for the whole thing I had an issue with my shoulder/neck

    WOD:
    100 Inverted Burpees

    Time: 9:52

    I never thought I would say this but I really like inverted burpees! Also thanks to Kelly for keeping such a great pace for them

    Thanks for the fun 6am class Kevin

  5. Blake

    WU x 1 w/ Ring dips, T2B
    DU Practice – managed 6 or 7 in a row. Still struggling.

    Group WU

    Every 30 sec for 10 min:
    1 Squat Clean and Split Jerk @ 135
    — Form was not great, not locking out elbows and front knee was too far over foot. Tough workout.

    WOD: “Change for Change Feb 3)
    AMRAP in 10 min
    — 7 Deadlifts @ 95#
    — 7 Shoulder to Overhead
    — 7 Toes to Bar

    6 rounds + 2 T2B… PLUS a “warmup” round with ground-to-overhead instead of shoulder-to-overhead because … I got nuthin’.
    Those 20 C&J must have fried my brain, but at least Josh made the exact same mistake!

    Another great Monday workout!

  6. Andrea

    WUX1
    Group Wu
    Strength: Every 30sec for 10 min
    1 Squat Clean and Split Jerk #70

    WOD: 100 Inverted Burpees

    Time= 14:20 RX

  7. Heather (Mum)

    WU X 1
    Strength
    Every 30 sec. for 10 min.
    1 Power Clean and Jerk

    WOD 5 rounds
    1 Press
    1 Pullup
    1 Press
    3 Pullups
    1 Press
    5 Pullups
    Time 6:13

  8. Kevin Mack

    Group WU
    Strength: Every 30sec for 10 min
    1 Squat Clean and Split Jerk #75

    21-15-9 reps
    Thrusters (100/70# or 65% of 2RM) Used 65#
    Wall Balls (20#)
    Burpees

    *15 min cap

    Completed the round of “15” and 3 Thrusters.

  9. Charline

    did Feb 23rd WOD

    -200 single skips
    -50 squats
    -40 sit-ups
    -30 push-ups
    -20 chin-ups
    -400 single skips
    -20 burpees
    -30 wall balls (6 #)
    -40 box jumps (18)
    -50 kettle bell swings (25#)
    -200 single skips

    Time= 29mins 50 sec

    Loved this wod, Great story Valerie!

  10. Evan S

    Strength
    Every 30 seconds for 10 minutes
    1 Clean and Jerk 95#-135#

    Hopper WOD
    AMRAP in 12 min
    40m Sandbag Sprint
    10 Power Cleans (95/65#)
    10 Hang Squat Cleans (95/65#)
    30 Double Unders
    15 Over the Box
    2 rounds 7 power cleans

  11. Amy Hogan

    Mobility
    WU x 1
    Group WU + Mobility

    Strength –
    Every 30 seconds for 10 min
    1 Squat Clean + 1 Split Jerk
    Half at 65, half at 75

    WOD 5 rounds
    1 Press 55#
    1 Strict Pullup (blue)
    1 Press
    3 Strict Pullups
    1 Press
    5 Strict Pullups
    Time 6:43
    Sept.18: 40#, green, time-8:56

  12. Jeff L

    Change for Change – Double Strength

    Strength #1

    Every 30 seconds for 10 minutes 1 Squat Clean + Split Jerk

    First 5 mins @ 135# and second 5 mins @ 145#

    Strength #2

    Deadlifts

    225-275 X 5

    315-335-355-365(PR) X 1

    Great class Jo!!

  13. Kevin

    Strength – Did today starting at 125 and ending at 225#

    Changed to Feb.3
    AMRAP in 10min
    7 DL
    7 S2OH (135#)
    7 T2B

    7 rounds + 7 DL

  14. Mob
    WUx1
    Lost a Handstand race with Kevin.
    Group Mob

    WU 95-105-135 clean and jerks
    Strength: every 30 secs for 10 min
    Power Clean + Push Jerks
    135×4
    145×4
    150×12

    WOD
    100 Inverted Burpees
    Time = 13:24
    I thought this was going to be easy until I ran out of gas around the 40 mark. Thanks for the motivation Patrick!

  15. Mob, WUx1

    Group Mob/WU

    Strength – Every 30s for 10 min, 1 squat clean + 1 split jerk
    65×4, 75×6, 85×6, 95×3, 100×1

    Change for change – double strength!

    1RM Deadlift
    165 – 190 – 215 – 235 – 250 (PR 15# since last 3RM, and 25# since last 1RM back in October!)

  16. Dave H

    Clean-Jerk 95,115,135,155,165
    Wod: Fran – cruel concept, pay $10 to get punished! Wanted to go sub 4mins but battling a bug and Fran don’t normally go well together! Going to get her next time!
    4:26

  17. Patrick Arseneau

    WUx1

    Strength –
    Every 30 seconds for 10 min
    Clean & Jerk
    (squat clean and split jerk)
    All at 155#

    WOD Rx’d:
    100 Inverted Burpees
    Time: 10:03 (PR by 1:49)

  18. Jackie Cantin

    WU x1
    Group mobility and WU

    Group strength
    Every 30 sec for 10 min, 1 clean + 1 jerk
    60, 65, 70

    Wod
    100 burpees

    Time: 10:30

    Thank you , Kevin, for those little nudges to encourage us to push for more. I love that.

    Great newsletter Val. You are always an inspiration!

  19. Vanessa Champion

    10 min C+J every 30 sec
    Started at 55# went up to 65# then bicep started to cramp on the jerk. Dropped down then back up. Ended at 75# with a lovely cramp.

    WOD
    100 burpees for time
    8:53

    Cash out: 500m row

  20. WU x1
    Group mobility and WU

    Group strength
    Every 30 sec for 10 min, 1 clean + 1 jerk
    95-105-115-125-135

    WOD: Hopper Wod
    12 min AMRAP
    40m Sand bag sprint
    10 power cleans @95#
    10 hang squat cleans @95#
    30 DUs
    15 over boxes 24″

    Wod Rx: 3 rounds+ 2PC

    Worked on muscle ups without false grip, ended up getting 3.

    Fun class ๐Ÿ™‚

  21. mob wux1
    group mob +wu
    strength
    every 30 sec for 10 min
    1 clean &jerk
    135 for 5 rep
    140 for 4 rep
    145 for 6 rep
    150 for 2 rep
    155 for 2 rep

    100 inverted burpees(scale bupees)

    time 7:23
    1 sec PR
    great newsletter Val

  22. Keith H

    Group WU
    Strength: Every 30sec for 10 min
    105 for 4
    115 for 12
    125 for 4

    21-15-9 reps
    Thrusters (100/70# or 65% of 2RM) Used 65#
    Wall Balls 14#
    Burpees

    *15 min cap

    got to 1 burpee in the last round PR of 9 reps Thanks to everyone at the end for the encouragement wouldn’t have got there without the help.

    Came early today and got 23 DU in a row was Super Excited about that.

    1. Amanda

      Your practice is paying off for the doubles, great job. And nice work on the wod. You have good form on your thrusters.

  23. Steph L

    Mobility
    WUx1
    Group Mobility

    Strength: Every 30sec for 10Min
    1 Clean and 1 Jerk
    Started @ 60# Ended @ 95#

    WOD: RX’d

    100 Inverted Burpees

    Time : 9:03

    Great Class Amanda! Thanks!!

      1. Valerie Arseneau

        umm not to self, don’t do 2 things at once…
        Was talking to Chris and was typing you a good job missy and missy turned into babe… lol!

  24. Valerie Arseneau

    Mobility
    WUx1
    Group Mobility

    30 Bday Burpees for Marie-No!

    Strength: Every 30sec for 10Min
    1 Clean and 1 Jerk
    Started @ 60# Ended @ 90#

    WOD: RXโ€™d

    100 Inverted Burpees

    Time : 12:02

    Such lack of coordination! lol. I tried to switch my kick up foot after a while but that didn’t turn out too great. I will be sore from one side tomorrow lol.

  25. Frank

    Great article Val!
    WUx1
    group wu

    Strength: Every 30sec for 10Min
    1 Clean and 1 Jerk
    5x 125; 5x 145; 5x 165; 5x 175

    WOD: Scale 100 Burpees

    Time: 7:48 โ€“ 54 sec PR

  26. CAM

    Awesome article Val!

    WU X1

    30 Bday burpess for Marie-No

    Strength: Every 30sec for 10Min
    1 Clean and 1 Jerk
    Started @ 115# Ended @ 155#

    WOD: Rx Time 11:15 or 11:16 ish some where around there! PR of about 15 secs.

    Thanks Coach Amanda!

  27. Krystal

    WU X 2
    Strength: Every 30sec for 10Min
    1 Clean and 1 Jerk
    Started @ 20# Ended @ 40#

    WOD: Scaled to 75 Burpees
    Time:8:29

    Fun first class! Thanks Amanda!

  28. Amy Hayes

    Mobility
    WU
    Group mobility and WU (35# bar)

    Strength C&J every 30 sec for 10 min
    Started @ 60 ended @ 80

    WOD (Feb 26)
    3 Rounds
    3 min AMRAP rest 2 min
    10 deadlifts 75#
    10 BJ 20″
    10 KBS 35#
    total 138 ( I added wrong at the gym)
    In Jan 2013 I did 163 ( I had added that wrong too lol) with 45# DL, 12″ BJ & 20# KBS so I’m happy with the progress.
    Great class Amanda!

    1. Amanda

      So almost double the weight, almost double the box height, and almost double the KB weight. I’d say that’s good progress. ๐Ÿ™‚

  29. Craig H

    mob
    wu

    s.c. + s.j.
    135(5) – 155(5) – 175(6) – 175(f) – 155(3)

    wod
    100 inverted burpees
    time: 18:00rx

    This was a lot tougher than i had expected. Thanks for the motivation 5:45 to finish. Awsome job Steph and Jenna you gals cruised through that one.

    good class Amanda

  30. Melissa H

    Mobility
    WU x 1
    Group mob + WU

    Strength: C & J every 30 sec for 10 min @ 70#

    WOD:
    3 rounds
    AMRAP 3 min
    10 deadlifts @ 105#
    10 box jumps @ 20″
    10 KBS @ 35#
    Rest 2 min

    Score: 131

    Last time: DL @ 55#, box jumps 12″, KBS 20# score: 166

    Lower score but almost double weight and height, so I’m happy with that

  31. BJ

    Mobility
    WU x 1
    Group WU + Mobility

    Strength –
    Every 30 seconds for 10 min
    1 Clean + 1 Jerk
    55-60-65-70-75-80-85

    WOD:
    100 Burpees

    Time: 14:08

  32. Gabriel

    WU X1

    Strength: Every 30sec for 10Min
    1 Clean and 1 Jerk
    Started @ 115# Ended @ 165# but failed the last one

    WOD: Rx Time 14:24

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