Newsletter Day

59 Responses

  1. Laura

    Back Squats – 3RM to 100#

    21-18-15-12-9-6-3
    Russian KBS @ 35#
    Down-ups
    Time: 7:10 Rx 🙂 (first time I get to say that!)

    Thanks Mario!

  2. Completed my first WOD at CF Saint John super welcoming 🙂

    Prewod: 50cal row. (I did this twice because I didn’t realized they did it together..)

    Back squats 5×5 @125#

    AMRAP 14 mins
    14 thrusters 55#
    14 burpees
    14 KBS 35#
    Total: 4 rounds + 6 burpees.

    Miss you guys already

    1. Also, the newsletter definitely got my inner physio nerd goin haha.
      Posture is by far the number one issue I treat. It’s why your shoulder feel great, then ‘for no reason’ it doesn’t. ALWAYS keep poster in mind, in and out of the gym.
      Rant over 🙂

  3. Hannah

    M+WUx2
    Group M+WU

    Backsquat 3RM
    65-85-100-120-125-130 failed on third rep
    PR 3RM of 10lb

    WOD:
    21-18-15-12-9-6-3
    Russian KBS 35lb
    Down-ups

    9:02 Rx 🙂

  4. Heather S

    Back squat 3rm to 165# with Julia
    (Can go heavier next time)

    WOD: Rxd
    Time 6:25
    All rounds unbroken

    I liked this one. 🙂

  5. Kevin

    Back Squats x3
    185-225-255-275-300 (that’s a PR for reps!)

    WOD Rx’d and unbroken
    5:54

    *Note to programming Kevin – make the KBS 70/50 next time

    Got a little shoulder press action done after class.
    EMOM for as long as possible
    Shoulder Press x5
    65-70-75-80-85-90-95-100-105 (big fat fail)

    1. Funny you mention that about the weight, as soon as I saw it I was pumped for what a treat it will be compared to the 53# full KBS last week 🙂

  6. Amanda Harding

    Mobility + WU X 2

    Group Mobility: Back Squat 3RM
    55-65-70-75-80
    WOD:
    21-18-15-12-9-6-3
    Russian KBS # 25
    Down Ups
    Time: 10:02

    Down Ups are my killer!!! Such a struggle for me! I’m glad I pushed through and got them done. My goal is to improve on these and someday possible enjoy them…lol

  7. Kimmy

    WU
    Back Squats x3
    135-185-225-245-255
    Stopped there. Not close to a PR but it was feeling really heavy.

    WOD Rx
    8:55

    9:30 Open Gym

    Power Clean + Clean
    95-110-115-120-120-120
    Worked on technique of not just using my arms. Sigh.

  8. Mel G

    Mobutu + WU x2 (all pull ups, no ring rows=PR)

    Back squat x3
    95-125-145-165-175

    WOD
    Rx. 7:15

    Great newsletter! Fun nooner!

  9. Patrick Arseneau

    Full Noon class?? What a nice surprise!!

    Backsquat 3x
    135-155-175-185-195 (haven’t done Backsquat in 6 months)

    WOD Rx: 5:38
    I’ll get you next time McDonald!

  10. WU x 2

    Spotting tutorial

    Back Squats – 3RM to 80#. Out of time for 85# attempt.

    21-18-15-12-9-6-3
    Russian KBS @ 35
    Down-ups

    11:03

    Still some residual fatigue from four days in a canoe. 🙂

  11. Terri-Lynn

    This morning ran 5k with my brother (who is much faster at this distance than me) to set a benchmark time for 5k before training. He pretty near killed me, but I ran it in 24:44.

    WU x 2

    Group mobility
    Thank you Pat for really crushing my hamstrings. They felt awesome afterward.

    Back squat 3rm
    95-125-135-145-155 (15PR for 3 RM, it is my previous 1rm)

    WOD
    Rx
    8:34

      1. Terri-Lynn

        Thanks. Not nearly as fast as yours though. While new respect for that 22 min 5k. The pace we started at was to finish under 23, I couldn’t hold it.

  12. Steph H

    Mob
    WU x2

    Group mob

    Back Squat 3RM
    85-95-105-115-125-135-150(15# PR)

    WOD
    21-18-15-12-9-6-3
    Russian KBS (35#)
    Down Ups
    Time: 10.19 Rxd!

  13. Amy Hogan

    Mobility
    WUx2
    Group M+WU

    Backsquat 3RM
    110-120-130-140-145

    WOD:
    21-18-15-12-9-6-3
    Russian KBS 35lb
    Down-ups

    Time: 7:49 Rx

  14. Heidi

    Front Squats x 3
    65-75-85-95-105

    WOD with 25# KB
    Time = 8:15

    Lower back still bugging me so kept front squats and KB light.

  15. Gilles

    mob wux2
    group mob
    back squat 3 RM
    135×5 wu
    185-195-205-215-225-235
    WOD
    21-18-15-12-9-6-3
    Russian KBS 50#
    down-up
    time 7:52 RX

  16. Frankie

    wux2
    group wu
    Back Squats – 3RM
    135-185-215-245-260-275

    WOD Rx
    21-18-15-12-9-6-3
    Russian KBS @ 50# all unbroken
    Down-ups
    Time: 8:33 too slow on the down ups

  17. Back Squats – 3RM to 95# (20lb PR)

    21-18-15-12-9-6-3
    Russian KBS @ 35#
    Down-ups
    Time: 10:52 Rx 🙂 (first time I get to say that!)

    Thanks Chantal! Great class.

  18. Marcel

    Back squat x3

    WU x 135

    185-225-235-255 No PR tonight, legs were having none of that.

    21-18-15-12-9-6-3
    Russian KBS @ 50#
    Down-ups

    Time 8:23

    Nice race Frankie.

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