Strength Day!

9
Mar

Strength Day!

Open Athletes – please submit your scores ASAP.

Back Squats
5×5 @ 75%

Behind the Neck Jerks
Build up to a heavy single

As of posting, Mike is sitting 10th in Canada East!

As of posting, Mike is sitting 10th in Canada East!

47 Responses

  1. Mobility
    WU x 2
    25 Birthday Burpees

    Back Squat x 5 (75%)
    135-135-155-155-155-155-155

    Behind the Neck Jerks

    45×5
    65×5
    95×3
    115×2
    125×1
    135×1

    Hanging on the bar for 2 mins (4 x 5 seconds rest)

  2. Trent

    25 Birthday Burpees

    Back Squat x 5 (75%)
    135-165-185-185-185-185-185

    Behind the Neck Jerks
    45×5
    95×3
    135×2
    165×2
    185×2

    Hanging on the bar for 2 mins
    Time = 2 mins

  3. Blake

    It was a lonely 7AM-er…

    Back Squat 5 x 5 @ 205#

    BTN Push Jerks up to 185#. I think I could have went a little heavier but my back was starting to feel a little “off”.

    Thanks for the Coaching Mario! You really made it feel like I was your main priority!

  4. Mobility
    WU x 2
    25 Birthday Burpees for Kristen!

    Back Squat x 5 (75%)
    Warm-up 35×5
    5 sets of 5 @ 75# (with the birthday girl Kristen)

    Behind the Neck Jerks
    35×5
    45, 55, 60, 60, 70 (thanks for sharing the bar Heidi and Erika)

    Hanging on the bar for 2 mins (1min, 30sec, 5sec)

    Welcome to CFM Sara! Lots of new members at 6AM. Love it! 🙂

  5. Kevin

    Back Squats x5
    185-225-245-245-245-245-245

    BtN Split Jerks x1
    135-185-205-225-240 (PR)

    2 min bar hold
    (1:30ish was in a tuck position)

  6. Mobility
    WU x 2

    Back Squat x 5
    135#

    Behind the Neck Jerks
    45-65 (shoulders are tight, did mobility instead)

    Hanging on the bar for 2 mins with knees tucked, unbroken, ouchie hands lol

    Fun class Blake!

  7. WUx2
    25 Bday burpees

    Back Squats x5
    135-155-195-195-195-195-195

    BtN Split Jerks x1
    45-65-95-115-125-135

    2 min bar hold
    (1:45 was in a tuck position)

    Great work 6AM peeps!

  8. Crystal

    Mob and WU X2
    Fun WU with Blake!

    Back Squat x 5
    120#

    Behind the Neck Jerks
    45-65 my shoulders screamed so I stopped and did some much needed mobility.

    Hang on the bar for 2mins…LOL! 4 seconds in I was like wtf?!

    Thanks Blake for your awesomeness, I now figured out why your name comes up when I type “awesome” in FB…It’s your mad coaching skills that made that happen! 😉

  9. Jen C

    Mob + Wup x 1 + Wup for 15.2

    WOD: 15.2

    Rxd = 21 reps.

    Happy as last year I had 8 reps. Note to self – be well hydrated, rested, and eat well the week before. Things to work on = proper form (lock out and stay tight), keep moving.

    Thank you Steph for judging and also for the encouragement. You are fabulous 🙂

  10. Steph H

    Mob
    WU x2

    Redid 15.2 at Rx weight
    Thx Steph for judging!

    Group Mob

    Back Squat
    Wu 35#-55#
    5 x5 @ 115#

    Behind the Neck Jerks
    55#-65-75-85-85-85

    Cashout:
    Hanging from Bar 2 mins

  11. Mob. and WUx2 plus 25 birthday burpees for Kristen!!
    Back Squats
    5 x #45, 5 x #85, #95, #105, #105, #105, #105
    Great sharing the bar with Natacha, Bob and Matt today!!
    Behind the neck jerks
    #45-65-85-95-105, 110
    Cashout: Bar hang
    60 sec, then 10 sec, then 13 sec
    Thanks Mario!! Great class everyone!! Welcome Sarah!!

  12. Baukje

    Back Squat x 5
    2-3 reps warm up (45# x 5 – 65# x 5 – 85# x5)
    5 x 5 @ 75% (95# based in 130# 1RM)

    Behind the Neck Jerks
    45# bar x a lot of reps for practicing technique
    50# x 6 practicing technique (pop hips on the way up!)
    55# x 3 – 60# x 1 – 65# x 1 – 70# x 1 (ran out of time, but happy with what I did)

    Cashout: 2 min Hanging Out at the Bar
    1 min + 40 seconds (was going for 45s on the second hang, but my hands hurt and let go!)

  13. Fun little game of basketball

    Back squat 5×125# felt heavy today
    Need to work on getting out of the bottom faster

    BTN Jerk. Worked to 85#
    Need to shorten my dip so I don’t lean then land forward.

    2min hanging from bar- did with knee tuck. Got about 1:40 total. It’s hard to let go the bar even when you want to!
    Thanks for the great class Kevin. Was looking forward to this all day

  14. Heidi

    WU x 1 + 25 B Day burpees for Kristan. 🙂

    Back is acting up a bit 🙁 so skipped the back squats in favor of stretching glutes & hammies.

    BtN Jerks: 55-65-70-80-95

    2 min bar hang. I dropped off so many times, I couldn’t keep track. I think i had 1 minute (+/-) accumulated.

    Love today’s pic. The determination in everyone’s faces is intense.

  15. Ryan

    – Mob
    – WUx2 (6 consecutive strict pull ups = PR 😀 )
    – Group mob

    Back squat x5…
    95-135-175x5x5

    Behind the neck jerk:
    45×5-95×3-115×2-125×2-125x1x3 (thanks for the landing tip Chantal, it helped!)

    – Hung out with Tom for 2 minutes

  16. Heather S

    New stretch in group wod
    “Fun” warmup game

    75% Back squats with Ang
    115-125- then 5r x 4s @ 145#
    Still need to work on where my feet are.

  17. mob wux2
    25 B burpees
    back squat
    135×5 155×5 195×5 185×15 185×5 185×5
    behind the neck Jerk
    45×5 65×3 95×3 115×2 125×1
    cash out in 2 min
    knee tuck
    time 1:20

  18. Tina W

    Back Squat

    2 or 3 sets to build to 75%
    25-35-45#
    5 x45#

    WOD

    behind the neck jerks

    build to heavy single

    # 35-45-50-55-60-65-70-75

    cashout in 2 minutes

    knee tuck

    time : 24 very broken seconds lol

  19. Cara

    Back Squats
    5×5 @ 75%
    95-135-155#x5 then 165# 5×5
    Thanks for sharing the bar Tom!

    Behind the Neck Jerks
    Build up to a heavy single

    opted to scale to regular split jerks with just the bar because of my shoulder and worked on technique

    Cash out: accumulate as much time in a hang as possible in 2 minutes…was dropping every 20-30 seconds…need to be doing this A LOT more, huge weakness.

    Fun strength day, thanks Chantal!

  20. Frankie

    WU x 2

    Back Squat x 5 @ 225#

    Behind the Neck Jerks
    135×5
    155×3
    185×2
    205×1
    220×1 – my max regular push jerk is 215#

    Hanging on the bar for 2 mins with tuck position (3 x 5 seconds rest)

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