Hump Day

11
Mar

Hump Day

Games peeps – don’t forget to sign up for a time slot before 9pm on Thursday!

Push Press – 3RM

10-9-8…3-2-1 reps
Wall Balls (20/14# @ 10′)
Burpees

*10 min cap

Sorry ladies. 10 feet today 🙂

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64 Responses

  1. Kelly B

    Mobility
    WU x 2
    Group Mobility

    Strength: Push Press – 3RM
    65-75-88-85-90#

    WOD: 10-9-8…3-2-1 reps
    Wall Balls (14# @ 10′)
    Burpees

    DNF 🙁 2 reps left (1 wall ball, 1 burpee).
    Note to self, pay attention to the time cap and watch the clock.

    Thanks Patrick. Good job everyone 🙂

    1. Please keep “DNF” for cases when you got hurt in a workout or you had to stop and rescue a child or something unpredictable

      Hitting the time cap is NOT a case of “did not finish”, you simply instead have a score that is a workload under a specific time.

      Also DNF sounds way too f’n negative… almost like the “C” word.

      Rant over 🙂

  2. WU × 2
    Push Press tutorial with Coach Patrick

    Strength: Find a 3RM Push Press
    35 warm up set
    45, 55, 60, 65, 70 (PR for reps)

    WOD: 10 min cap
    10-9-8-7-6-5-4-3-2-1
    Wallballs @ 10# & 10′
    Burpees

    DNF-Got to the end of 4 WB at the cap.

    10′ target really makes a difference. Had so many no-reps. Fun WOD just the same. Good work everyone! 🙂

  3. Trent

    Strength: Push Press – 3RM
    95 – 135 – 155 – 165 – 175 – 185(PR for reps & weight)

    Wod Rx = 6:29

    Old 1RM Push Press was 180#. New theoretical 1RM is 205#, That’s IF I read the Reps % chart correctly.

  4. Heather S

    Push press 3RM
    65-85-95-100-105

    WOD Rxd: 8:56 (or 8:47? Book’s in the car)

    Air ball first and last rep – ugh! Overall not as bad as I thought it would be but… when I grow up I want to be fast like Darrell and Breanna 🙂 .

  5. I think I caught spring fever…. I knew I couldn’t make it to the gym tonight so I lugged gear at work and went for a jog… SO nice out. And Kelly B is my alibi – it really happened 😉

    3k – (2.94 to be precise): 22:40

    1. Kimmy

      I would have to have a regular fever to run in the middle of my work day. Like delirious, speaking jibberish type of fever.
      Good work!

  6. warmup some stretching

    WOD Rx

    time= 8:42

    Lots of airballs and short of target, pretty sure I redid more than 10 reps lol, I’m not going to grow..so I better get better at these 🙂

  7. Kevin

    Talk about a trainer throw down at the nooner. PR for most trainers in one class.

    Push Press x3
    125-135-145-155-165 (no pr)

    WOD Rx’d
    5:26

    Cashout
    10 Muscle-ups for time
    1:51

    And 10 purrfect pushups

  8. Patrick Arseneau

    Fun Class!!!!

    managed another modified wod due to shoulder injury:

    10-9-8…3-2-1 reps
    One-Arm Wall Balls (9# @ 10′)
    One-Arm Burpees

    Time: 6:51

  9. WUx1
    Mob

    Strength: Push Press – 3RM
    95×6
    105×5
    125×3
    140×3
    155×3
    165×3
    170×3 (5# PR for 3)

    Wod Rx = 7:24

    10 purrfect pushups

    Thanks for the tips on my Push Press technique Ron and Kevin.

  10. Mob + WUx2 + extra 20 mins of mob (shoulders/hips)

    WOD = 5:59 Rx

    All unbroken, 3 WB no-reps, 3 steps between WB and burps spot.

    I think the training staff thought there was a scheduled meeting or something. because we almost outnumbered members 2-to-1. Great work everybody!

  11. Melanie

    Mobility + WU

    Open gym (with Bachman…Yaye!)

    Deadlifts x5
    85×10- 125×5 – 155×5 (x5 sets)

    WOD: 7min
    2 Power cleans @95#
    25 DU
    4 power cleans
    25 DU
    Keep adding 2 Power cleans each round. Score is number of PC

    Rx – 38 reps
    Thanks Ron!

  12. Blake

    Fun Times at the Traineramma Nooner!

    Push Press x 3
    115 – 125 – 135 – 150 – 165 – 175 (PR 3RM)

    WOD as Rx’d: 7 min even
    …burpees

    Muscle-Up Practice with Mario, Kevin and Amanda

    Thanks Coach Ron!

  13. – Mob
    – WUx2

    Push press x3
    75×5-95×3-115-130-140-145 (old 1RM … I like in when a 1RM turns into a 3RM 😀 😀 )

    WOD Rx = 7:50

    10 cat push ups

  14. Strength: Push Press – 3RM
    45-55-65-75-85-90-95-100#
    15# PR
    So nice to lift with Alaina today.

    WOD: 10-9-8…3-2-1 reps
    Wall Balls (10# @ 9-10′)
    Burpees

    DNF : Finished Round of 5 + 2/4 WB
    Note to self, time shorter breaks. Thanks Kevin for the tip.

    Thanks Mario for the awesome class.

  15. Mob and WUx1
    Push Press 3RM
    3x (#45, 65, 75, 80, 85, 90, 95, 100) PR!
    WOD: 10-9-8…1
    Wall Balls #14 at 10 feet mostly 🙂
    Burpees
    Time: 8:27
    Thanks Mario for that push at the end!! Great job Amber, Davis, BJ 🙂

  16. Push press up to 70#

    WOD was 9:08
    But I think my cold is burning in my head. I am pretty sure I missed 4 burpees and 3 wall balls. So really I would have been really close to the cap or a bit over.

  17. Amy Hogan

    Mobility
    WU x 1
    Group Mobility

    Strength: Push Press – 3RM
    65-75-85-95-105-110

    WOD: 10-9-8…3-2-1 reps
    Wall Balls (12# @ 10′)
    Burpees

    Time: 8:47

  18. Heidi

    Push Press x 3 reps

    65-75-80-85-90

    WOD as Rx
    Had 2 burpee and 1 + 1 wall ball & burpee left at 10 min. time cap….finished these up anyway.

    That 10′ mark is tough to hit & I had several no reps, but I’ll be thankful when WB’s come up at the open with a 9′ target.

    Some really really fast times on this WOD today!

    Fun class with Coach Patrick & the 6:05 a.m. crew 🙂

  19. Annie

    Mobility
    WU x 2
    Group Mobility

    Strength: Push Press – 3RM
    45-50-55-60-65- 70 # ( 10 # PR)

    WOD: 10-9-8…3-2-1 reps
    Wall Balls (8# @ 10′)
    Burpees

    8:54

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