The Big Heavy

30
Jun

The Big Heavy

Gym is closed tomorrow.

Anniversary WOD & BBQ on Saturday!

Squat Clean + Jerk
Build up to WOD weight

3 rounds
7 Bar MU (14 Pullups/Ring Rows)
7 Squat Clean and Jerks (205/145#/heavy)

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38 Responses

  1. Shane Hayes

    Mobility, run 400m, Wu x 1
    Group mobility and Wu
    Strength squat clean and jerk
    135/155/185/205 too heavy for the Wod. Really lost alot of overhead Strength since shoulder injury.
    Wod 3 rounds
    7 bar mu’s
    7 squat clean and jerk
    Did 8 reps at 175, dropped to 155
    Muscle ups went awesome!
    Great class Kevin and great work 6 amer’s!!

  2. 400m run+ WU x 1
    Group mobility and Wu

    Strength squat clean and jerk
    135-145-145-145-155-155-155

    Wod 3 rounds
    7 bar mu’s
    7 squat clean and jerk @ 145#

    Time–>13:20

    Way to go 6am crew!

  3. Iron scap
    500m row
    Tabata alternating plank and 2.5# superman
    10 jumping pull ups

    Squat clean and jerk
    65-85-95-100f-100-100-100

    Wod with ring rows and 85#
    Time:8:25

    Had a great last 8:30 class! I even loved the heckling lol ☺️ I’ll miss this class, it’s my fave time to wod

  4. C&J up to 135 (failed the jerk at 145#)

    WOD with Bar MU and 125#
    2 Rounds in 14:33

    Could have squeezed another MU or 2 but I had a tear and didn’t want to bother for today. I’m still happy with my result having not tried a bar MU in a couple years. Fun WOD.
    Thanks for the compliment BJ πŸ˜‰

  5. Amanda Harding

    6am class
    Mobility, run 400m, WU X 1
    Squat clean and jerk
    25-30-35
    3 rounds WOD
    14 ring rows
    7 squat C+J @ 30lbs
    Time 10:42
    Thanks for the great class!

  6. Kevin

    Build up to WOD weight
    135-185-205

    3 rounds
    7 Bar MU
    7 Squat Clean and Jerks (205#)

    Made it to 2+2BMU at 15 min cap

    Quite pleased with that. First time doing Bmups since September of 2014. Thanks for sticking around Jo and Brian.

  7. Bre

    Squat Clean + Jerk
    Build up to WOD weight
    65,85,95,105,105,105

    3 rounds
    7 Bar MU (14 Ring Rows)
    7 Squat Clean and Jerks 95#

    7:35
    * could of been a little heavier i guess ???

  8. BJ

    Mob + 400m run + WU

    Squat Clean + Jerk
    Build up to WOD weight
    55,75,85,90#

    3 rounds
    7 Bar MU (14 Ring Rows)
    7 Squat Clean and Jerks 85#

    12:05

    Cashout : 400m run 25/30
    Couldn’t feel my bum…..

  9. 400m run+ WU x 1
    Group mobility and Wu

    Strength squat clean and jerk
    55-65-75-80-85

    Wod 3 rounds
    14 ring rows
    7 squat clean and jerk @ 80#

    Time–>13:20

    Everything felt so heavy this morning, I almost went lighter for the WOD – so glad I added the extra weight and did 80#. Thanks Kevin!

  10. Strength up to 105# SC & J (this felt heavy enough after yesterday’s WOD!)

    WOD
    with Pullups and 95#

    time = 9:18

    Debating on which weight to use, but this felt heavy enough for today. Happy Canada Day tomorrow everyone!

  11. Baukje

    Squat Clean & Jerk
    Build up to a heavy WOD weight
    55# x 3 – 65# x 2 – 75# x 2 – 80# x 1 – 85# x 1 (these last few felt heavy and wonky, so I lowered the weight for the WOD)

    WOD: 3 rounds
    7 Bar MU (scaled to 14 ring rows)
    7 Squat Cleans & Jerk (@75#)

    Time: 9:04

  12. Blake

    Clean & Jerk to 175#

    WOD:
    3 rounds
    — 7 (Jumping) Bar MU
    — 7 Squat Clean & Jerks @ 150#
    Time: 14:43

    Need to practice more Bar MU’s for sure. Maybe a couple # heavier but not too much.
    That was one sweaty mess!

  13. Squat Clean & Jerk
    Build up to a heavy WOD weight
    95# – 115 – 135 – 155#

    WOD: 3 rounds
    7 Bar MU (scaled to 14 ring rows)
    7 Squat Cleans & Jerk (@115#)

    Time: 12:30

    Thanks for coaching, Kevin!

  14. Steph H

    Mob
    400m run
    WU x1

    Group Mob

    Squat Clean & Jerk
    55-65-75-75-85-90F-90-90

    WOD
    3 Rounds 15min cap
    -14 ringrows
    -7 Sq cleans &jerk (85#)
    Time: 14.00 (and I had an emergency phonecall while this was going on for work)

  15. Heidi

    400 m. run + WU

    Squat Clean & Jerks
    55-70-80-90

    WOD
    3 Rounds
    14 Pull Ups
    7 Squat Clean & Jerks @ 80#
    Time = 12:55

    Really liked this one (can’t believe I said that about a WOD with pull ups, but my love of C & J’s outweighed the pain of PU’s) Not sure about the weight. In hindsight, I think I could have done 90#, but on the other had, I almost was at the time cap, so I was probably where I needed to be)

    Happy Canada to all. Really looking foward to a mid-week day off πŸ™‚

  16. Mob, 400m run, WU
    Group mob/WU

    Squat clean + push jerks
    75×3 – 95×3 – 105×3 – 115×3
    Was having a tough time getting full knee extension at 115…gotta work on that

    WOD
    3 Rounds
    -14 Ring rows
    – 7 Squat clean + push jerks @ 105#

    Time : 11:55

    Thank you to Marcel and the 6pm class. I needed some positivity and to lift stuff tonight.

  17. Frankie

    great coaching Marcel!
    400m run+ WU x 1
    Group mobility and Wu

    Strength squat clean and jerk
    135-155-175-155

    Wod 3 rounds
    7 bar mu’s (scaled to 14 pullups)
    7 squat clean and jerk @ 155#

    Time–>14:23

  18. Cara

    Squat clean & jerk (build to wod weight)
    85-105-125-125-125#
    Stayed at 125# to work on a few form things before the work out, and didn’t want to go heavier given what was coming…

    WOD scaled to:
    14 pullups
    7 squat clean & jerks @ 125#
    *15 min cap

    2 rds + 2 C&J at cap

    As always, need to work on the dip & drive…had a couple no reps in there and almost lost my mind.
    Thanks Kevin & Marcel for lots of tips through out and thanks Frankie for the encouragement (and maybe counting my reps better than me? haha)

    Great work 6pm class!

    Thennnn since it was the LAST oly class, I joined in πŸ™‚

    Squat clean + hang squat clean + jerk (1-1-1)
    35-55-85-85-85# (stayed light given the wod first)

    Snatch balance + pause OHS (1-2)
    55-75-85#

    Cash out:
    Snatch high pull (3×3)
    85-85-85#

    SURPRISE cashout 2:
    3 rounds:
    10 KB cleans
    100m waiter’s carry (50m right arm, 50m left arm)
    -both with 35# KB
    time: __:36 ..I forget the minutes, I was tired.

    I haven’t been an oly member for long but I did love that class! sad to see it go but excited to see how the new schedule pans out πŸ™‚

    1. Marcel

      Great push as usual tonight Cara, don’t be too hard on yourself, your cleans looked fantastic and the jerk is better than you think – always something to work on.

  19. Today I joined the 4pm class and I am happy to say no kittens died today! ☺️
    I woke up with a by ouchie bum and realized the gym was closed Wed, then decided to go anyway! I am so glad I did!
    Strength – Squat Clean & Jerk(build to wod weight)
    35-40-45-50-55-60-65
    I probably could have done more weight, but my knees started getting wonky and I was really trying to get the whole ‘catch it in a squat’ deal!
    Wod 15 min cap
    3 rounds
    14 Ring Rows
    7 Squat Clean & Jerks
    I was worried I wouldn’t make the time cap, so I started off my cleans really sloppy.. Once realized I was well short of the 5 min per round suggestion I slowed down and worked on getting it right.. So glad I did.. I was feeling good then Kevin noticed I was squatting to wide! Sigh, so much to fix!
    My time was 12:00

  20. Janet

    Squat Clean + Jerk
    Build up to WOD weight
    55,65,70,70,70

    3 rounds
    7 Bar MU (14 Ring Rows)
    7 Squat Clean and Jerks 65#

    13: πŸ™‚

    Thanks for the help Kevin gonna work on this one to get movement down so I can go heavier.

  21. Amanda

    WOD with 95# & pullups
    9:15

    That should have been a little heavier I think. Fun wod….two of my favorite movements

  22. 5k run at home….hilly, hot and pukie
    Time: slowest ever I think πŸ™ 34:39
    Squat Clean and Jerk
    3 x 55#, 65#, 75#
    1 x 85#, 95#(split), 95#(split) Felt pretty good
    WOD: 3 rounds
    14 ring rows
    7 squat clean and jerks 85#
    TIme: 12:40
    Thanks for the great tips Kevin!! Nice to see the afternoon crew today πŸ™‚

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