Monday Strength

21
Apr

Monday Strength

It’s spring time, so time for some spring cleaning. We’ll be donating all the old water bottles and clothes that have been left at the gym. If you don’t want your stuff gone, please take it home (or rent a new locker).

Front Squats – 5×3 reps @ 85%

Clean and Jerk – 1RM

Cashout – 25 Burpees for time

Uphill sled pulls

Uphill sled pulls

87 Responses

  1. Valerie Arseneau

    Mob + 3/4 WU (ran out of time)

    Front Squats – 5×3 reps @ 85%
    105

    Clean and Jerk – 1RM
    3×55 – 2×75
    split jerk 1x 75-85-95-100-105-110 (5# PR) -115 (10# PR)
    115 felt good! Could of done more but ran out of time. My time management wasn’t great this AM.

    Cashout – 25 Burpees for time
    1:15

  2. MOB & WU × 2
    Group WU

    Strength:
    Front squats 5× 3 [email protected] 85%

    WU 5×35#
    Sets of 3 @ 60#

    Clean an jerk 1RM

    WU @ 40#
    3×55, 2×60, 1×65, 1×70, 1×75# (5#pr)

    Cashout burpees 25 in 1:57

    Nice sharing the bar with the impressive Maria!

    Thanks coach Mario.

  3. Shane Hayes

    Mobility and Wu x 1
    Group mobility
    Strength front squats (5 x 3) @85%
    135 wu/ 275 for all sets! Good job this morning Gilles and Gabe! Thanks for sharing the bar!
    1rm clean and jerk
    135 x 3/ 185 x 2, good shoulder decided to knot up so stopped there..
    Cashout 25 burpees for time. 44 sec! Good race Gabe and Shawn!
    Great class Mario and great work 6 amer’s!

  4. Maria

    Front squats 3x 5
    120# (thanks for helping me with my weights Jackie, a little slow this am)

    C & J 1rm
    115#
    Failed the jerk twice at 125#. Note to self. Get under the bar, you CANNOT press 125lbs, no matter how much you’d like to think you can!

    25 burpees 59 seconds.

    Thanks Mario!

  5. Blake

    Front Squats 5 x 3 @ 200#

    Clean & Jerk 1RM
    135 (5) – 165 (2) – 195 (1) – 205 (10# PR) – 215 (f,f)
    Clean was smooth but was not getting low enough on split jerk.

    25 Burpees – 1:08 (chasing Darrell but just couldn’t catch him)

  6. Mob + 1 WU (ran out of time)

    Front Squats – 5×3 reps @ 85%
    45×5, 135×3
    180-180-180-180-180

    Clean and Jerk – 1RM
    95×3, 135×3
    145-155-175(landed the clean but couldn’t get up from the squat, fail)

    Cashout – 25 Burpees for time – 50 sec

  7. Hannah

    M+WU

    Group warmup

    Front squat:
    5×3 rep @ 85% -> 35lb, extra one at 45lb

    Clean and jerk:
    1 RM
    3x 25lb, 2x 30lb, 2x 35lb, 2x 40lb and found max at 45lb, verified with another (so 2x 45lb)

    Cashout:
    25 burpees for time
    1 min 27 secs

    Went for a 10ish minute run when I got home

  8. Melissa H

    Mobility
    WU x 1
    Group mob

    Front squat
    5 x 3 reps @ 85%
    4 x 3 @ 100# (ran out of time for last set)

    Clean and Jerk
    5 @ 65#
    3 @ 75#
    2 @ 85#
    1 @ 90, 95, 100

    Wish there was more time, would have liked to try 105, it was feeling good today. Thanks for sharing the bar Amber.

    Cash out: 25 burpees
    1:33

  9. Lance

    Mobility
    WUx1

    Did max clean and snatch to figure out our PRs with gillyon

    135×5-185×3-205-225-245-255-265-275-280(fail)

    Snatch 95×5-135×3-155×3-175-185-195-200-205(fail)

    #20 Pr on Clean and #10 Pr on snatch apparently i need to do morning classes more often. Then did the Spring Fling Wod #5 in 5:52 ( i think?) figured out a better strategy for the weekend.should be able to shave some time off. Great job today gillyon your gonna do great this weekend!

    1. Gillyon

      Awesome awesome awesome. Loved WODing with you this morning, and I’m looking forward to the weekend….except the fact that I have to snatch. Hehe

  10. Group Mobility

    Front Squats – 5×3 reps @ 85%
    200# ran out of time for the fifth set. All were feeling easy though.

    Clean and Jerk – 1RM
    95(3) – 115(3) – 135(1) – 155(f) It’s just in my head not completing the 155. I bailed three times as I was firing the elbows.

    Cashout – 25 Burpees for time
    1:11

    1.3km run

  11. Mob + WUx2 + more Mob

    Front Squat 5x3reps @ 245#

    Clean & Jerk
    140×5 – 160×3 – 190×2
    200×1- 210×1 – 220×1
    230×1 – 240×1 – 250(X)… nailed the clean but not the jerk

    Cashout:
    25 burpees = 51 sec

  12. Gillyon

    Lab – mobility

    Worked on clean and snatch
    Power clean (ugly) 135lbs PR
    Snatch failed 85lbs. I know I can do it, but wasn’t feeling it today.
    Worked on OHS down in the hole. 65lbs with a long hold felt good.

    Chipper WOD with Lance. Super fun, but hectic.
    Thanks Kevin and Mario for letting us practice. 🙂

  13. Heather Colleen

    Mob & WUish

    Front Squats – 3×3 reps @ 85%

    115-115-115 (Ran out of time)

    Clean and Jerk – 1RM

    55(5)
    85(3)
    95(2)
    100(1)
    100(1)
    105(clean & chickened out)

    Cashout – 25 Burpees for time

    1:27

    Happy Monday! 🙂

  14. Melanie

    Mobility
    WUx2
    Group mobility

    Front squat @ 85%
    95×5 (wu) – 125# 5 sets of 3reps

    Clean and Jerk
    55×5 (wu) – 85×3, 95-x2, 100/105/110/115/120×1 (10# PR and felt good!)

    25 Burpees ( for time)

    1:18

  15. Steph L

    Mobility
    WUx1
    Group Mobility

    Front Squats @ 85%
    WU 95×5
    5×3 @ 110#

    Nice Sharing the bar with you Melanie!!

    Clean & Jerk 1RM
    [email protected] 55# – 3×85# – 2×95# – 1×100 – 1×105 – 1x110Fail (Felt Heavy today)

    Cashout: 25 Burpees for Time = 1:09

  16. Frank

    wux2
    Group mob

    Front squat:
    5×3 rep @ 85% -> 225#

    Clean and jerk:
    1 RM
    165×3, 175×2, 195×1, 205×1, 210×1 5# PR

    Cashout:
    25 burpees for time
    time = 55 seconds

  17. Trent

    lab: extra pushups and chin-ups

    class
    Front squat:
    5×3 rep @ 85% -> 170#

    Clean and jerk:
    1 RM
    135×5-155×3-165×2-175×1-190×1 ran out of time but 200 felt within reach.

    Cashout:
    25 burpees for time
    time = 58 seconds

  18. Jen C

    I left my notebook tonight – sorry 🙁 I will pick it up on Wed eveinging.

    Also, I think I may have left a pair of black sunglasses awhile ago. If there is a pair in the lost and found, please do not donate them with the old water bottle.

    Great class tonight Maria!

    Cheers everyone 🙂

    1. Amanda

      There are only water bottles in the water bottle bucket.

      And, you went through the trouble of posting but you didn’t post your results? 🙂

      1. Jen C

        I will post once I drop by and get my notebook tonight. The only number I can remeber for sure is the burpee completion at 1:07. I would really like to get that number under the one minute mark.

  19. Ryan F.

    – Mob
    – WUx2
    – Group mob + WU

    Front squat x5 – 5×3
    45-165-165-165-165-165

    Clean & Jerk, 5-3-2-1-1….
    65-95-115-125-135-145(10# PR over the 135PR set last week)-155(failed to clean this twice then out of time, think with more time I might have got it… Land lower!)

    25 burpees: 1:20

    1.3k run 🙂

  20. Mob & WU × 2
    Group WU

    Strength:
    Front squats 5× 3 [email protected] 85%
    WU 95#
    Sets @ 125#

    Clean and jerk 1RM

    WU – 65#
    3×95, 2×105, 1×110, 1×115, 1×120, 1×125 (wasn’t pretty, but got it. Tried again and failed)

    15# PR!!

    Cashout: 25 burpees for time: 1:24

    Bonus round: 3 farmers carries @ 2×70# kettlebells

  21. CAM

    Mob
    WU X1
    Strength
    Front Squat 5×3 @ 225 Funny good time sharing the bar with Keith and Dan.

    Clean and JerK
    1RM @ 205 The Split Jerk felt really off today, I may be slightly rusty on it. I need to get back in the Oly class 🙂

    Cashout 25 Burpees for time : 0:45

    Thanks Coach Amanda for the great class tonight!

  22. Amy Hogan

    Mobility
    WUx1
    Group mobility

    Front squat @ 85%
    95# 5 sets of 3reps

    Clean and Jerk
    50×5-65×3-75×2-85×1-95×1-105×1-115×1

    Cashout:25 Burpees ( for time)
    Time: 1:05

  23. Amanda

    Front Squats @ 85% = 125#

    C&J
    55(5)-65(3)-75-85-95-105-115-120(2)-125(ugly)
    No PR – 125# was my old PR from a year ago, but this was the first attempt I’ve made at it since then. Didn’t get low enough, and bad that I was embarrassed that everyone saw it. lol

    25 burpees: 1 minute

    What a fun class! I looked at the site this morning and thought: “hmmm…pretty easy day” – but my legs are still wobbly!

  24. Allisha

    Mob + WU X2

    Front squats 85% ( 75#)

    Clean & Jerk
    3X35# 2X45# 1X50# 1X55# 1X65# 1X70#…could have done more but ran out of time 🙁

    25 burpees for time 1:23

    500 M row for time ……1:50.3…..so close!!!!!

  25. Jen C

    Mob + Wup x 2
    Group Mob

    Strength – Front Squat
    85% of 2 rep max (95lbs)
    5 sets of 3 reps each all at 80lbs

    Strength – CJ
    5 x 55, 3 x 60, 2 x 65, 1 x 70, 75, 80, 85 (need to work on timing with this movement)

    25 burpees for time = 1:07

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