Mobility Clinic

27
Aug

Mobility Clinic

Upper body mobility clinic is tonight! Get registered!!

Deadlifts x2
Every 2 minutes, lift.
60-65-70-75-80%

10-8-6-4-2 reps
Strict Toes to Bar

20-16-12-8-4 reps
Kettlebell Swings (70/53#)

20-20-20-20-20 reps
Double Unders

Compare toย Dec.3/13

The picture below is Matt Horsman’s journal. It was from a pull-up workout a little while ago. He wrote out a plan to complete his pull-ups. I’m not sure if he was able to stick with it, but the fact that he thought about a plan and put it on paper is great. Going into a workout without a plan can make it harder. Next workout, try coming up with a plan. See if it helps. If you need assistance, ask a trainer ๐Ÿ™‚

IMG_6710

24 Responses

  1. Trent

    Deadlifts x2
    Every 2 minutes, lift.
    230-250-270-290-310

    Wod Rx (with 70# KBS)

    Time – 8:14

    1:28 slower than 2013, with 53# KBS. I felt the Cardio and Stamina walls that slowed me down but that will improve with time at the gym.

    Hopefully me and Elba are back on track with little to know interruptions to our training. We have a goal to do some competitions together next year(in particular Spring Fling in May).

  2. Shawn J

    WUx1 10 strict T2B 10 KBS 1 min skipping

    Deadlifts x2
    Every 2 minutes, lift.
    205-225-240-260-275

    WOD (with 60# KBS)

    Time – 9:39 (7:11 last time with 53# DUs were what slowed me down this morning.)

    Loved using the app to calc what plates to put on my bar. A lot faster than walking over to the cheat sheet on the wall!

  3. Mark D

    MOB + WUx 1 + 10 KBS #45 + 10 Knee Ups + 1 min Skipping

    Deadlifts x2
    Every 2 minutes, lift.
    60-65-70-75-80%
    115#-135#-165#-185#-205#….knees straight, bend when bar passes

    10-8-6-4-2 reps
    Strict Toes to Bar (Knee Ups)

    20-16-12-8-4 reps
    Kettlebell Swings (53/35#) (45#)

    20-20-20-20-20 reps
    Double Unders (60 Singles)

    Time: 8:18

  4. Open Gym
    Deadlifts
    135(2)-185(2)-225(2)-285(1)-305(1)-315(f) (PR of 5#)

    10-8-6-4-2 reps
    Strict Toes to Bar (Knee Ups)

    20-16-12-8-4 reps
    Kettlebell Swings (53/35#) (53#)

    20-20-20-20-20 reps
    Double Unders (60 Singles)

    Time: 8:23

  5. Deadlifts x 2
    155-165-175-185-200

    10-8-6-4-2 reps
    Strict Toes to Bar

    20-16-12-8-4 reps
    Kettlebell Swings @ 40#

    20-20-20-20-20 reps
    Double Unders

    Time: 7:02

    Fun race Patrick! Great job nooners!

  6. Amy Hayes

    Mobility and WU

    Deadlifts X2 (every 2 min)
    90-100-105-115-120

    WOD
    10-8-6-4-2
    Strict t2b/knee raises
    20-16-12-8-4
    KBS (35#)
    20-20-20-20-20
    DUS (ร—3 singles )
    10:22

    Great nooner today!

  7. Tara

    Deadlifts x2
    135-145-155-165-175

    WOD
    10-8-6-4-2
    Knee raises
    20-16-12-8-4
    KBS @40#
    60-60-60-60-60
    Singles

    Time: No sweet clue

    I learned two things today:
    1. Doing a WOD by yourself during an Open Gym is mentally tougher and not as much fun as doing it with everyone else in a regular class.
    2. I really need someone to show me how to start the timer ๐Ÿ˜›

  8. Steph H

    Mob
    WU x1
    10 KBS 35#
    10 Knee raises
    1 min Skip

    Group mob

    Deadlifts x2…every 2 mins
    135-145-155-165-180

    WOD:
    10-8-6-4-2 Knee raises
    20-16-12-8-4 KBS 35#
    60-60-60-60-60 SU skipping
    Time: 8.23

  9. Diane O.

    Mobility and WU

    Deadlifts X2 (every 2 min)
    60-65-70-75-80#

    WOD
    10-8-6-4-2
    Strict t2b/knee raises
    20-16-12-8-4
    KBS (25#)
    20-20-20-20-20
    DUS (ร—3 singles )

    Note to self: pay attention to the clock when finishing as I have no time. I was told I was under 11:00 but over 10:00……Kevin gave me a happy face! ๐Ÿ™‚ Was nice to meet so many people today as it was my 3rd class. Thanks for the encouragement.

  10. Frankie

    WU x2

    Deadlifts X2 (every 2 min)
    240-260-280-300-320

    WOD:
    10-8-6-4-2 reps
    Strict Toes to Bar

    20-16-12-8-4 reps
    Kettlebell Swings scaled to 53#

    20-20-20-20-20 reps
    scaled to 60 single unders

    Time: 8:00
    No PR so close did 7:57 last time. I lost time transitioning to skipping. T2B and KBS were all unbroken.

  11. Shane H

    Mobility and Wu x 1 10 kbs and 10 strict T2B 

    Deadlifts x2
    Every 2 minutes, lift.
    60-65-70-75-80%
    Wu 225/ 315/325/350/375/400
    Wod 
    10-8-6-4-2 reps
    Strict Toes to Bar

    20-16-12-8-4 reps
    Kettlebell Swings (70/53#)

    20-20-20-20-20 reps
    Double Unders
    Rx’d 6:14

    59 sec pr!!! 

    Score: 06:14

  12. Gilles

    mob wux1 10 KBS +
    10 strict T2B + 1 min skipping
    deadlift 155×2 5 set
    stay light lower back is not 100%
    WOD
    10-8-6-4-2
    strict T2B
    20-16-12-8-4
    KBS @ 40#
    20-20-20-20-20
    DU (60 single)
    time 7:14

  13. Marcel

    Deadlifts x2
    Every 2 minutes, lift.

    225-235-250-270-295

    Wod Rx (with 50# & singles)

    Time โ€“ 9:30

    Cashout – Mobility Clinic with Blake, it was awesome.

  14. Amanda B

    Deadlifts x2
    Every 2 minutes, lift.
    60-65-70-75-80% ( 35-45-50-55-60)

    10-8-6-4-2 reps
    Strict Toes to Bar (scaled to sit ups)

    20-16-12-8-4 reps
    Kettlebell Swings (70/53#) used 25#

    20-20-20-20-20 reps
    Double Unders (double reps for single unders)

  15. Heidi

    Dead Lifts x 2, lifting every 2 minutes
    95-105-115-125-135

    WOD:
    Toes to Bar:10-8-6-4-2
    Push Presses with 50#: 20-16-12-8-4 (Ugg…this was a lot of reps)
    Double Unders: 20-20-20-20-20
    Time: 8:45
    This WOD was deceivingly tougher than I anticipated.

    Lower back is a bit off this week, so kept deadlifts light & subbed KBS for push presses.

  16. Mob + WU x1
    10 KBS 35#
    10 Knee raises
    1 min Skip

    Group mob

    Deadlifts x2โ€ฆevery 2 mins
    115-125-130-140-150

    WOD:
    10-8-6-4-2 Knee raises
    20-16-12-8-4 KBS 35#
    60-60-60-60-60 SU skipping
    Time: 12:11

  17. Annie

    Deadlifts x2
    Every 2 minutes, lift.
    60-65-70-75-80%
    #80-#85-#90-#95-#100

    10-8-6-4-2 reps
    Strict Toes to Bar ( knee raises)

    20-16-12-8-4 reps
    Kettlebell Swings (70/53#) # 30

    20-20-20-20-20 reps scaled to 60 singles
    Double Unders

    7:37

  18. BJ

    WU x1
    10 KBS 35#
    10 Knee raises
    1 min Skip

    Group mob

    Deadlifts x2…every 2 mins
    110-120-130-140-150#

    WOD:
    10-8-6-4-2 Knee raises
    20-16-12-8-4 KBS 35#
    60-60-60-60-60 SU skipping
    Time: 9:14

Leave a Reply