Last Call

24
Jun

Last Call

Last call for judges for the Hopper this year. Lists are being finalized. http://atlantichopperevent.wordpress.com/volunteers/

Running Seminar TONIGHT @ 7:45pm – Learn to run ”naturally” through drills, partner work and coaching. Learn to use gravity, natural stride, and your body’s mechanics. Registration fee is $30 (cash or cheque).

Floor Press – build up to a new 5RM

10-9-8…3-2-1 reps
Strict Press (95/65#/70% or less)
Strict C2B

*15 min cap

Where is that Kevin fella?

Where is that Kevin fella?

43 Responses

  1. Mobility + WU x 2 + Group mobility

    Floor Press x 5
    45-65-85-95-115-95

    WOD (15min cap)
    10-9-8…3.2.1
    – Strict Press 75#
    – Strict C2B pullups (blue + red bands)

    Score: 3 of 5 pullups

  2. Kelly B

    Mobility
    WU x 2
    Group Mobility

    Floor Press x 5
    40-50-55-65-75-80

    WOD
    10-9-8…3-2-1 reps
    Strict Press @40#
    Strict C2B with green band

    Time: 10:14

    Great class Mario. Good job 6 am’ers 🙂

  3. Gillyon

    warmup and mobility
    Shoulder Press (5) 35-45-50-55-60-65

    wod @ 55lbs
    c2b pullups with purple band

    DNF 🙁
    Finished 1/2 press

    Took it easy today due to my back. Pullups were terrible. Fought hard for them.
    Great class Mario! Happy to WOD with the morning crew.

  4. Vanessa Champion

    Lab: shoulder, hammie and calf mobility
    Tried the new scapula exercises in the WU room. Liked them and will be doing more

    Bench mark WOD’s
    2km row=8:33
    That’s an 11 second PR 😀 yay!!

    Burpees/wall ball WOD with 12#
    Got to round of 15 burpees + 11WB
    That’s 4 more WB’s than the start.

    Overall happy with that. Thanks Mario for standing by me for the second WOD. It really helped when I just wanted to keep swearin at the wall ball

    Then decided to do today’s WOD
    10-9-8…2-1
    Strict press (95/65/70%) 40#
    Strict C2B scaled to ring rows
    9:58

  5. Amy Hogan

    Mobility
    WUx1

    Bench mark WOD’s

    2km row
    Time: 8:49 (19 sec PR)

    Burpees/wall ball WOD with 10#
    Total: 101 reps (7 rep PR)

  6. Floor Press x 5
    65-85-95-105 (PR!)-115×2

    WOD (15min cap)
    10-9-8…3.2.1
    – Strict Press 555#
    – Strict C2B pullups (chin over bar)

    Score: 3 out of 4 pullups. I had to rest so much between pullups. I had a few failed attempts. Something to work on! But I’m happy, I don’t think I’ve done that many strict pullups in a WOD before.

  7. Floor Press x 5
    120-140-160-170-185×4

    WOD (15min cap)
    10-9-8…3.2.1
    – Strict Press 85#
    – Strict C2B pullups
    time = 14:55

    Hard not pull the knees up! I started off with the mixed grip but I mostly used the chin-up grip to get my chest to the bar.

  8. Blake

    Mob / WU / Group Mob

    Floor Press x 5
    95 – 125 – 145 – 145 (corrected form) – 165(3)

    WOD:
    10-9-8…3-2-1
    — Strict Press @ 85#
    — Strict C2B Pullups
    TIME: 14:10

    Glad I dropped the weight to 85#. Used chin-up grip for most of the C2B, all singles.

  9. Shane Hayes

    Mobility and Wu x 1
    Group mobility
    Strength 5 rm floor press
    135/ 185/225/ 245/265 X 2 I have done more, but that was before the shoulder injury.
    Wod:10-9-8-7-6-5-4-3-2-1
    Strict press @95#
    Strict C2B’S
    RX 10:08 I think, will have to check my book.
    Great class Mario, great work 6 amer’s!

    1. Shane Hayes

      I started off with normal grip and then thought what would Kevin yell at me, so I started switching my grip every 2 or 3 reps. Worked quite well.

  10. Chantal L.

    WU & Mobility

    5 rm floor press
    55-65-75-85 – stopped at this set… my shoulder was not 100% today.

    WOD: 10-9-8-7….3-2-1
    -Shoulder press @ 65#
    – Strict c2b (ring rows)

    11:55

  11. mob wux2 group mob wu
    floor press
    95×5 135×5 145×5 155×5 165×4
    WOD
    10-9-8-7-6-5-4-3-2-1
    strict press @95#
    strict C2B pull up
    (ring row with 20 in box)
    time 12:36

  12. Patrick Arseneau

    WUx1

    Group Mobility

    Floor Press 5x
    95-115-125-130-135

    WOD @ 75lbs: Big Fat DNF. Got 2 of the 4 pullups.

    Still liked this wod. Very strength oriented.

  13. mobility
    wu x 2
    group wu

    strength – floor press x 5
    35-45-55-65-70

    WOD = 15 min cap
    10-9-8-7-6-5-4-3-2-1
    strict press @ 40#
    strict pull up (first 10 green band then added red band)

    Time = 12:17

    cash out – shoulder stretch

  14. Melanie

    Mobility
    WUx2
    Group mobility

    Floor press (5RM)
    55-65-75-80-85 – first time doing these.

    WOD: (15 min time cap)

    10-9-8…2-1

    Strict press @ 50#
    Strict pull ups (with green band)

    13:07

  15. Steph H

    Mob/wux2
    Group mob

    Floor press
    40×5/50×5/55×5/65×5/75×5

    Wod 15 min cap
    10/9/8/7/6/5/4/3/2/1
    Strict press (50)
    Strict c2b pull up (ring rows)

    Time: 10.12

  16. Kevin

    Floor Press x5
    95-115-130-145-160 (PR for reps)

    WOD @ 85#
    10:20

    Just happy to finish. Both are not strengths of mine.

    Lots of room for the running clinic tonight. Hope to see some of you there.

  17. Alaina

    Mob. and WU x 2
    Group WU
    Floor Press 5RM
    5 x (55, 65, 70, 80, 90) PR…..not sure how much of a PR but this beats my bench press
    WOD: 15 min.
    10-9-8……..1
    Strict Press #55
    Pull-ups green band (strict)
    Time: 14:39

  18. Mobility + WU x 2 + Group mobility (fun!)

    Floor Press x 5
    35-55-60-65-70-75# (25# PR)

    WOD (15min cap)
    10-9-8…3-2-1
    – Strict Press 45#
    – Strict Ring Rows

    Time: 9:19

  19. Mobility
    WUx1 + Group Mobility

    Floor Press:
    40-50-60-70-75(PR for Reps)

    WOD:

    10-9-8-7-6-5-4-3-2-1
    -Shoulder Press @50#
    -Strict C2B Pullup
    *Used Purple Band till round of 7’s had to switch to pink)

    Time: 13:43?

  20. Heather Colleen

    Floor Press
    35-45-60-70-75 (matched PR)

    WOD:

    10-9-8…2-1
    Strict press (95/65/70%) 40#
    Strict C2B scaled to ring rows…I really hate being accident-prone. Darned fractured finger ruining my grip.

    Time – 9:58

  21. Fred D

    Mobility + WU x 2

    Floor Press 5×5
    45-50-55-60-65 (still too light)

    WOD (15min cap)
    10-9-8…3.2.1
    – Strict Press (shoulder press) 35# (red bar) – too light
    – Ring Rows option in lieu of Strict C2B Pull-up

    Time 11:02

    Note: Could have gone up in weight. First regular CF class is out of the way.

  22. Craig H

    Floor Press x5
    115-130-155-165-175 PR

    WOD @ 95#
    Blue band strict C2B

    Time 13:17

    Need to really work on chest to bar in lab time

  23. Frank

    WU x 2 + Group mobility

    Floor Press x 5
    135-155-185-225-235(3)

    WOD (15min cap)
    10-9-8…3.2.1
    – Strict Press 95#
    – Strict C2B pullups (scaled to strict pullups)

    Score: 1 pullup left

  24. Gabriel

    WU x 2 + Group mobility

    Floor Press x 5
    65-95-115-115-125-135-145

    WOD (15min cap)
    10-9-8…3.2.1
    – Strict Press 85#
    – Strict C2B pullups

    Time–> 14:32

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