1

Mar

# Some news

Box News: Live viewing of 16.2 will be Thursday at 9pm at the gym.

Muscle-up clinic on March 6 from 1-2:30pm.

March Break Kids Camp –Β March 7-11 from 1:15-2:15pm

Deadlifts x5

5 sets @65%

15 Deadlifts (225/155#/60%)

100 Double Unders (2x SU)

15 DL

100 DU

15 DL

Compare to Sept.29/15

Group Mobility

Strength” Deadlift 5×5 @ 225lbs

Wod: Scaled to 185lbs for DL. 6:37

Figure 4 cashout stretch

Nice work bud!!

Deadlifts x5

5 sets @65% = 105#

15 Deadlifts (60%= 95#)

100 Double Unders (250m row)

15 DL

100 DU (250m row)

15 DL

Time: 6:12

Wish I didn’t need to scale to rowing, but I know it was the right choice for my shin. Thanks for the last minute sub Shane!

Great job Laura, that scale wasn’t any easier!!

Deadlifts 5X5 @ 65

(205Wu) 250-250-250-250-250

Wod Rx

Time 7:53 (PR 6sec)

Nice work Trent, looked solid this morning!!

Deadlifts x5

5 sets @65%

170#

15 Deadlifts @ 155#

100 Double Unders (scaled to 2x SU)

15 DL

100 DU (scaled to 2x SU)

15 DL

Time 8:03

Great job Ange, we need to get you doing doubles!!

MOB + WU + 1 min Skipping

Deadlifts

5 sets @ 65%

135# – WU

145# – x3

155# – x2

WOD – 10 min cap

15 Deadlifts (225/155#/60%) – 155#

100 Double Unders (2x SU) – 200 Singles

15 DL – 155#

100 DU – 169 Singles

15 DL –

TIME: 10min – DNF

Strength 5×5 reps at 65% deadlifts

155-155-155-155-155

WOD : 15 deadlifts, 200 single unders, 15 deadlifts, 200 single unders, 15 deadlifts at 155 #

Score : 7:43

Great picture Kelly! π

Deadlifts x5

5 x 175#

Open Gym

100 burpees for time (6:23)

Fun working out with you Elba! Great job on the WOD!

Gross

Always fun to WOD with you but burpees haha π

Great pic of Kelly…an amazing athlete and all around good egg!

Deadlifts x5

5 sets @65% = 105#

15 Deadlifts (60%= 95#)

100 Double Unders (did some nasty doubles and switched to single unders for this round)

15 DL

100 DU

15 DL

Time: 8:59

Realized that I really listen to the rope to time my jump, so I will get over onto the OLY mat next time, until I have some proficiency at DUs.

Loved the class Shane. Nice work, as usual.

Great work Jackie, the doubles I seen looked great!!

Deadlift x 5

215 – 265 – 265 – 265 – 265 – 265

WOD as Rx’d

9:00

Almost 30 sec off my best but given the last couple days of workouts I will take it.

Doubles gave me a bit of trouble today but slogged through them.

Deadlifts x5

5 sets @65% = 195#

15 Deadlifts 185#

100 Double Unders (did a hybrid of singles and DU’s – 30DU’s and 90 singles)

15 DL

100 DU (scaled to 200 singles)

15 DL

Time: 9:41

M+WU

Group mob

Deadlifts x5

5 sets @65%, 90lb

15 Deadlifts (225/155#/60%) 85lb

200 Double Unders (2x SU)

15 DL

200 DU

15 DL

6:13

Mob

WU x1

Dbl under practise

Group Mob & WU

Deadlifts x5

[email protected]#

5 sets @145#

WOD 10 min cap

15 Deadlifts (125#)

200 Single Unders

15 DL

200 SU

15 DL

Time: 8.42

Love love love the picture Kelly. Such intense focus – there’s no question why you’ve come so far π

Deadlifts

155-185-185-185-185-195

Wow: Rx

Time: 9:04

Nice to be back doing wods that aren’t modified for my knee but very thankful we have trainers qualified to get us through any injury. Thanks for all the help guys!

WUx1

Group MOB

Deadlifts x5

5 sets @265#

WOD Scaled

15 Deadlifts (225#)

100 Double Unders (scaled to 200 SUs)

15 Deadlifts (225#)

100 Double Unders (scaled to 200 SUs)

15 Deadlifts (225#)

time = 6:37 PR of 7 seconds

Deadlifts x5

5 sets @65%

15 Deadlifts (225%)

100 Double Unders

15 DL

100 DU

15 DL

Compare to Sept.29/15

Score: 04:44

Holly fast!

mobility

wu x 1 + 1 min skipping

group wu

strength – Deadlift x 5

5 sets @ 65%

35, 55, 55, 55, 65

WOD : 10 min cap

15 Deadlifts 40#

100 singles

15 Deadlifts

100 singles

15 Deadlifts

100 singles

Time = 6:29

cash out – Figure 4 & calf drop

Great job Rachel, it was really nice to see you this morning!

Very good pic of Kelly!!

Strength and wod @ 105# because of my back

time: 5:39

For future reference, did Rx in Sept/15 in 7:06

And for goodness sake, DOUBLE KNOT your shoes future Cara…all 3 times I’ve done this wod I’ve stopped to tie my shoe….

Thanks Steph, fun night in the gym π

Still a great time!

Even with the shoe malfunction…. βΊ

Phone cut off my post early.. Lol

WOD scaled to 185# with singles

Time: 6:42

Dl x 5

85-100-110-110-110-110

Wod @ 100#

9:06 (thoses DUs… I like Jackies idea of skipping on the oly surfaces to hear the sound of the rope on rhe ground… Had a few series of plus 10 in a row that felt good and i was focusing on that sound… Thanks Jackie!

Awesome pic Kelly!!

Ooen gym

Deadlift x 5 @65%

175lbs

WOD

15 deadlifts 155lbs

100 DU (I tried to stick with the doubles but it took me 1 min to do 5 DU so I did 190 singles)

15 deadlifts

100 DU (did 80 singles and tried again doubles, and they felt way better 60 DU)

15 deadlifts

Time= 8:35 π

Deadlifts x5 @ 155

WOD @ 145

6:17

Fun evening at the gym!

Open gym

DL x 5 @ 175# (65%) for 5 sets

WOD Rx’d … Got to the last round of deadlifts and completed 9 within the 10 minutes. The doulbe unders were the bottleneck… need to get better at them!

WUx1

Group MOB

Deadlifts x5

5 sets @ 115#

WOD Scaled

15 Deadlifts (105#)

100 Double Unders (scaled to 200 SUs)

15 Deadlifts

100 Double Unders (scaled to 200 SUs)

15 Deadlifts

time = 7:45

Deadlifts x5

5 sets @65%

185-250-250-250-250-250

15 Deadlifts (225#) had 11 at 225 then finished 1st with 135 (right hamstring strain)

100 Double Unders (200 singles)

15 DL – Left leg 60# KB deadlifs

100 DU (200 singles)

15 DL-Left leg 60# KB deadlifs

Time 9:40