Newsletter Day!

5
Jan

Newsletter Day!

Welcome to the first newsletter of 2017. This is a special edition, where we spotlight all of the lady coaches!

Turkish Getups
15 min practice

4-5 sets
Sled Pushes (2 x 20m)

Screen Shot 2017-01-04 at 3.53.26 PM

23 Responses

  1. Shawn J

    WUx1 Mob
    Group WU

    Turkish Getups
    15 min practice
    40-60-70-35#bar-45#bar

    4-5 sets
    Sled Pushes (2 x 20m)
    Empty 22sec
    Empty 21sec
    Empty 22sec
    25# 39sec

  2. Mobility
    WU x 1 + 10 Superman, 10 V-snaps, 10 Lunges per leg
    Group WU + Mobility

    Turkish Getups
    15#, 20#, 25#, 30# (2 reps per arm)

    Sled Pushes (2 x 20m)
    20 sec, 33 sec, 45 sec (all empty)

    Cashout: 5000m row for Team 2

    Thanks Shane. Good work everyone!

  3. MARK D

    ROW 1500m + Group WU & MOB

    Turkish Getups
    15 min practice
    20# – 30#

    4-5 sets
    Sled Pushes (2 x 20m)
    #1 – 17s
    #2 – 18s
    #3 – 25# – 21s
    #4 – 45# – 31s

    Recovery was a little sketchy…I think those #s are right.

  4. Turkish Getups
    15 min practice
    35-53-70
    4-5 sets
    Sled Pushes (2 x 20m)
    Using the slow sled today
    1 – empty – 17s
    2 – 25# – 22s
    3 – 45# – 29s This one hurt
    4 – empty – 28s Just to help with glutes cramping from 3rd push

    I like these sled pushes though, fun stuff 😉

    Also some rowing for team 3 and a bit late to class after a miscalculation and trying to figure out what I was doing. Thanks for waiting guys!

    Thanks Shane!

  5. Open Gym! My fav 🙂 Sometimes it’s just fun to play

    Nothing timed

    100m farmer carry walking lunge (25# each hand)
    50m burpee broad jump
    20 Sandbag get-ups 40# (think Turkish get up but with a sandbag on your shoulder instead of KB in hand)

    3 rounds
    8 renegade rows
    50m bear crawl
    20 v-snaps

    Nice newsletter my fellow lady coaches 🙂

  6. Hannah

    Open Gym

    Build up to WOD weight
    3 DL+ 2 HPS+ 1 PJ

    DT
    5 rounds of
    12 deadlifts (65% of push jerk) 70lb
    9 hang power cleans
    6 push jerks

    9:20

    (16 sec PR with +5lb)

    2 rope climbs

  7. Love the newsletter! We certainly have amazing ladies coaching us. 🙂

    WU + Mobility x 1, 10 of each superman, v-snaps, lunges per leg
    Group warm up

    Turkish getups
    10, 15, 15, 20, 20

    Sled pushes
    :33, :39, :47, :50 (sled only)
    OUFF!!

    5,000m row for Team 5 at OG. Thanks for the company Kelly.

  8. Great newsletter! Love our lady coaches!

    Open Gym
    Turkish Getups to 60#

    EMOM for 6 min of Deadlifts:
    2 min – 5 reps @ 225#
    2 min – 4 reps @ 265#
    2 min – 3 reps @ 295#

    Row-uary
    6km with Steve Clarke!

    AND I SAW DAN DAVEY AT THE GYM!

  9. Samantha C

    Group Mob + WU

    Turkish Getups
    15 min practice
    10#- 15#

    4-5 sets
    Sled Pushes (2 x 20m)
    #1 – 34s
    #2 – 43s
    #3 – 43s
    #4 – 38s
    Sled only

    That last one was hard but I really wanted to finish it. I’m thinking tomorrow I will regret that 4th push.

  10. Great newsletter!

    WU + Mobility x 1, 10 of each superman, v-snaps, lunges per leg
    Group warm up

    Turkish getups
    Shoe, shoe, 15, 15, 15

    Sled pushes
    :22, :22#10, :26#10, :32#10
    Nothing sucks the lifeblood like SP’s…wonky for 30 mins

    Made the 4000m row for Team 2 at OG interesting:)

  11. Melissa Hickey

    Turkish Getups
    4 per arm at 10#. Only the second time doing this! Thanks Shane for the pointers, they really helped.

    Sled Pushes (2 x 20m)
    1 = 43 Sec (I think)
    2 = 75 sec
    3 = 53 sec

    Rowed 2000m for Team 4 before class (didn’t record on the key)
    Rowed 500 m after class

  12. Today I went to OG at 8:30 with great intentions of doing so many things, but an hour goes by so quickly!
    I did a warm up an used the crossover bands. I also tried using some new found rowing knowledge rowing 2000m, and thought I’d done better than last time, but unfortunately I remember myself doing waaaay better last time 😂😂
    I also tackled some dreaded OHS .. I did sets of 10 pause squats.. 15#, 20#, 25#

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