Tons of Fun

20
May

Tons of Fun

Lifestyle Challengers – The journals will be at the gym by 4pm today. Please be sure to get your benchmark workouts done before tomorrow (so today). If you ordered a Practical Paleo book, it should be in by Wednesday. 

Strength – OHS 3 x 10 reps

Deadlift 12,000 lbs / 9,000 lbs for time
(Athlete decides weight and reps needed to accomplish goal)

Compare to Sept.9/11

The cool part about this workout – you can check your power output once your done. http://www.catalystathletics.com/resources/powerOutput.php

Sometimes, heavier isn’t always better.

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89 Responses

  1. OHS 3 x 10 reps
    45-65-75

    Deadlift 12,000 lbs / 9,000 lbs for time
    @ 120#
    time 4:35

    PR of 2min 35 sec and 35# more on DL.
    Great job this morning everyone!

  2. Valerie Arseneau

    Mob + WUx1
    300m row : 1:22

    Strength – OHS 3 x 10 reps
    35-55-70 (PR of 5# for 10 reps)

    Deadlift 9,000 lbs for time
    Did 100# in 10 sets of 9reps
    Time:7:17
    Deadlift is not my best lift.

    Did the Catalyst Calculation:

    Work Performed
    34388.48 joules
    3506.59 kg-m
    25364.94 ft-lbs

    Power Output
    78.69 watts
    0.11 horsepower
    58.04 ft-lbs/sec

    I’m 0.11 of a horse! lol.

  3. Alaina

    Mob. and WUx1 plus 300m row
    Strength: OHS
    10x 15, 20, 25…..and 4 x 35, had to take it very easy this morning due to a wrist injury while four wheeling on the weekend….ahhhhh…..
    WOD: Deadlift 9000 lbs. for time
    Did #100 in 9 sets of 10 reps
    Time: 6:09
    Wrist was fine for these 🙂
    Great job everyone!! Thanks Mario!

  4. Chantal L.

    WU x 1 + 300m Row

    OHS x 10
    65
    75(x5) – ouchy wrists
    Back to 65 – I got it overhead and the writs were on fire so I didn’t even do 1. Boo 🙁 I need to do more OHS, the wrists didn’t bother me AS MUCH back then.

    WOD 67 reps @ 135# : 4:15 PR 21 seconds !

    Power output:
    157.24 watts
    0.21 horsepower
    115.97 ft-lbs/sec

    Weeee!

  5. Heather Colleen

    WU(ish) + 300m leisurely row

    OHS x10
    25-30-35 with NO PAIN!! Vanessa, you are the best!!!!! I am actually stoked to see what I can do for 3-5 reps now!!

    WOD 9000# Deadlift

    9 sets of 10 @ 100#

    Time – 6:06

    1. Heather Colleen

      Work Performed
      38364.86 joules
      3912.06 kg-m
      28297.92 ft-lbs

      Power Output
      104.82 watts
      0.14 horsepower
      77.31 ft-lbs/sec

      I’m more than 1/10 of a horse! Heeheehee!

  6. Blake

    WU / Group Mob

    OHS x 10 (testing the wrist)
    45 – 65 … did x5 squat snatches to finish

    WOD:
    69 reps @ 175#
    TIME: 4:35

    Power Output
    — 178.75 watts
    — 0.24 horsepower
    — 131.84 ft-lbs/sec

      1. Heather S

        Blake – that’s a lot of horses!!
        For anyone who hasn’t done this wod yet, the “just under 50%” approach is a great strategy. 🙂

  7. Vanessa Champion

    Benchmark

    2km row
    8:44.2
    First time trying this. Next time I’ll be able to gage it better but this felt pretty good.

    AMRAP in 7 min
    3 burpees
    3 WB… Increase by 3 each round

    15 burpees + 7 WB @ 12#
    First time using 12# in a WOD. Happy I pushed myself to use it.

    Thanks for the help/encouragement Mario!

  8. Keith H

    Benchmark

    2km row
    6:58.6
    That was fun was able to stay around 1:45 the whole time.

    AMRAP in 7 min
    3 burpees
    3 KBS 50#

    15 kbs + 12 burpees

    I rolled my ankle at work Friday and had to switch to kbs couldn’t do wall balls

  9. Heather S

    MOB + WU + 300m row

    Strength:
    The dreaded OHS: 10’s 35-40-45#
    Some day these are going to be awesome 🙁

    WOD: 9000# Deadlift

    Time: 3:54
    Used 125# (just under 50%). Did sets of 12 – 10… 10

    For me this was one of those wods that I think will take forever and be horrible, but turns out O.K. So much better than those ones that look wonderful and turn out horrible!!

  10. WU / Group Mob

    OHS x 10
    95-115-130

    WOD:
    100 reps @ 120# (10 rounds of 10)
    TIME: 5:13

    Power Output = I think I could have pushed harder

    -171.26 watts
    -0.23 horsepower
    -126.31 ft-lbs/sec

  11. Trent

    lab: skipping

    WU / Group Mob

    OHS x 10
    100-105-115

    WOD:
    12000# worth of deadlifts
    80 reps @ 150# (8 rounds of 10)
    TIME: 4:40

  12. Hannah

    M+WU+300m row

    Group Mobility

    Strength
    Overhead squat 10-10-10 @ 15lb

    WOD
    Deadlift 12 000/ 9 000
    Did 6 000# worth @ 35lb (=172 reps)
    10:42

    Cashout
    15 Mackenzie pushups

  13. Shane Hayes

    Mobility and Wu x 1
    Practice snatches, shoulder not liking the wider grip. So skipped the ohs!
    Wod: Deadlift 12,000#’s for time
    Did 300# 40 times
    1:54
    Not sure how the hp conversion works…
    Wasn’t sure how heavy that would get it is about 60% or 1rm. But felt great.
    Wish I could have done the ohs!!

    1. Shane Hayes

      Work Performed
      39490.09 joules
      4026.8 kg-m
      29127.89 ft-lbs

      Power Output
      346.4 watts
      0.47 horsepower
      255.49 ft-lbs/sec
      Neat calculator. Almost half horse.. Haha

  14. Woo finally back sans ear infection!

    Mob, WUx1 + 300m row
    Group mob

    Strength – OHS 3x10rep
    55 – 65 – 70 (x5, shoulders lost it at the bottom of number 6, but this was 75% of my 1RM I set in the Open, so I’m happy!)

    WOD – deadlift 12,000# for time
    120# x 100 reps
    Time: 7:59

    Loved this WOD!!!

    Cashout: 15 mackenzie push-ups

  15. mob wux1
    row 300 m
    group mob wu
    strength over headsquat
    45×10 65×8 70×6
    WOD
    deadlift @ 185# 65 rep
    time 3:19
    1:21 min PR
    very happy with that

  16. Patrick Arseneau

    Mob and wu x1

    Row 300m

    Group wu

    OHS 10x
    95-115-135

    Deadlift 12000lbs @120#
    Time: 4:39 (last time was 5:25 @ 185#)

  17. Frank

    WUx1
    300m row : 1:22

    Strength – OHS 3 x 10 reps
    75-85-95

    Deadlift 12000 lbs for time
    78 reps @ 155#
    Time: 5:42

    Did the Catalyst Calculation:

    Work Performed
    48330.75 joules
    4928.29 kg-m
    35648.76 ft-lbs

    Power Output
    141.32 watts
    0.19 horsepower
    104.23 ft-lbs/sec

  18. MOB & WU × 1

    Benchmark
    2 km row beside the very speedy Keith
    9:37.3

    7min AMRAP
    Burpees
    Wallballs @ 6#

    3, 6, 9, 12..
    15 and 2 wallballs

    Great class Mario, and good tunes too!

  19. Mobility
    WU X 1
    Group Mobility

    OHS 3 X 10 = all at 65# working on depth and keeping toes pointing out less. Thanks for the tips tonight Pat!

    WOD @ 150#

    Time = 6:59

    Work Performed
    65211.99 joules
    6649.67 kg-m
    48100.36 ft-lbs

    Power Output
    155.64 watts
    0.21 horsepower
    114.79 ft-lbs/sec

  20. Mobility
    WUx1 + 300m Row
    Group Mobility

    Overhead Squats x10
    55-65-75

    WOD:

    Deadlift 9,000 lbs for time
    – 120#

    Time: 5:29

    Work Performed
    2458.02 joules
    250.64 kg-m
    1813.04 ft-lbs

    Power Output
    7.47 watts
    0.01 horsepower
    5.51 ft-lbs/sec

    Cashout: 15x Mackenzie Pushups

    Great Class Chantal Thanks!

  21. Craig H

    Life style Wod’s

    2k row
    7:06:08 pr of 24sec since October

    Amrap 7min
    Burpee
    Wall balls 20#
    3,6,9,12,15,18,21
    112 reps
    No pr but I did it modified with jumping sandbag squats last time so it is hard to compare. Had 118 reps last time.

  22. Terri-Lynn

    Mobility
    Wu x 1
    300m row

    Benchmark
    2k row
    9:06.4 (10 sec PR)

    7 mins AMRAP
    3 Burpees
    3 WB (14# – the big ones, not the small rubber ones I like. Trying to mix it up)
    6/6
    9/9

    Score: 75 reps.

    Hadn’t done that one before. It is a special kind of evil. It just gets progressively worse.

  23. Strength – OHS 3x10rep
    45 – 55 – 65#

    WOD – Deadlift 12,000# for time
    100# x 100 reps
    Time: 5:25

    Work Performed
    58437.62 joules
    5958.88 kg-m
    43103.59 ft-lbs

    Power Output
    179.81 watts
    0.24 horsepower
    132.62 ft-lbs/sec

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