Newsletter Day and Bad Ass Classes

21
Mar

Newsletter Day and Bad Ass Classes

Check out Heather B in this month’s newsletter

So the Open is almost over. Then what? We have an amazing Bad Ass Rucking Class coming up next month. What’s rucking? It’s putting weight on your back and going for a walk. More weight or more miles equals more results, more friends and more time together equals more fun. And there may be some obstacles to overcome on the way. This Bad Ass Class will lead up to a 12-hour Team-based Endurance Event on June 2nd and a 5-hour event on June 3rd.

Starts – April 17th at 7pm for 6 weeks

Register HERE

**YOU WILL NEED A HEAVY DUTY BACKPACK/RUCK PACK TO PARTICIPATE**

Are you looking to improve your overall strength and conditioning for the big lifts? Maybe put on some muscle mass (if you recently had an Inbody test done, maybe you are lacking here)? Or perhaps you would like to compete in powerlifting? Shane is going to run a 6 week Bad Ass Powerlifting Class twice a week on Thursday’s from 8-9pm and Sunday’s from 11-12am. These will be jam packed hour long classes along with homework that should be completed once a week.

Starts April 12th

Register HERE

Power Clean x2
10 sets building

‘Power Elizabeth’
21-15-9 reps of:
Power Cleans (135/95# or 65%)
Ring dips

Compare to July 14/16

27 Responses

  1. Mario B.

    Power Clean x2
    10 sets building
    #95-115-125-135-155-165-175-185-195 (F on second) – 195 (f on first.)

    ‘Power Elizabeth’
    21-15-9 reps of:
    Power Cleans (135/95# or 65%) #135 (5-4-4 then singles.) I felt like I was moving faster with singles?
    Ring dips (Box dips)

    Time : 6:22

  2. 10 sets 2 rep power cleans
    75 – 85 – 95 – 105 – 115 – 120 – 120 – 125 – 130 – 135 (1 rep, failed #2)

    Power Elizabeth
    21-15-9
    Power clean 100#
    Box dips

    Time – 6:54

    That 100# is about 70% of my 1RM power clean…thanks Kevin…

  3. Del

    Power Clean x2
    10 sets building
    115-135-155-165-175-185-195-195-195-195
    ‘Power Elizabeth’
    21-15-9 reps of:
    Power Cleans (135#)12-5-4,8-4-3,9
    Ring dips – Box dips 8-7-6,5-5-5,5-4
    5:14

    Good race Mike!

    Thanks Kevin!

  4. Elba

    10 sets 2 rep power cleans
    55-65-75-85-95-105-115-125-130-135

    Power Elizabeth
    21-15-9
    Power clean 95lbs
    Box dips

    Time – 5:44

    Nice class Kevin!!

  5. Lindsay Sherwood

    Power cleans x 2
    55-75-85-95-105 (failed 2nd rep)- 105 (failed 2nd rep)- 95-95-95

    Power Elizabeth
    21-15-9
    Power cleans 65#
    Box dips (knees bent)

    Time: 6:47

    Thanks for the help Amanda and thanks to Elissa for sharing the bar and watching my form! 🙂

  6. Power cleans x2 (TnG)
    105-125-145-155-165-175-185(x1)
    Second rep at 185 I dropped below parallel

    WOD Rx:
    9:52 first time Rx and dips were all singles

    Last time was 5:31 with assisted ring dips

    Thanks Mandy!

  7. Mike Moody

    Power cleans touch and go x 2
    135
    145
    155
    165
    175
    185
    195
    205
    215
    225

    Felt good but still sliding my left foot back a bit

    WOD
    21-15-9
    Power cleans with 135#
    Box dips

    5:08

    And yes I was trying to keep Del in my window and we were mostly neck and neck then the last set of power cleans he pulled ahead by a rep then somehow I must’ve got the better of the dips He will beat me 34 out of 35 workouts but today …. I get to have my moment I love workouts where legs are not a necessity!!!!😀

    Very nice comments from heather in the new release of crossfit news. It’s nice to see all the new faces too

  8. Gabriel

    WUx1 + CS

    Power Clean x2
    10 sets building
    95-115-115-135-155-155-165-165-175-175

    ‘Power Elizabeth’
    21-15-9 reps of:
    Power Cleans (135#) -(Used the bar padding to better protect my right shoulder. Slight affect on range of motion but allowed me to use the weight)
    Ring dips – (Leaned forward doing these halfway through round of 15’s. Way more efficient.)
    Time–>8:30 – Would be a PR without the padding. Best RX was 9:40 in July 2016.

    Well done morning peeps!

    Thanks Kevin!

    Excellent newsletter, way to go Heather!

  9. francis landry

    great article Heather!

    wux1
    group wu

    Power Clean x2
    10 sets building
    95-115-135-155-165-175-185-195-205-205

    WOD scaled
    ‘Power Elizabeth’
    21-15-9 reps of:
    Power Cleans 135#
    (Box dips)

    Time : 6:28

  10. Christie Neate

    Power Clean x2
    10 sets building
    55-65-75-80-85-90-95-100-105-110-115# (could only get one at 115# today…)

    ‘Power Elizabeth’
    21-15-9 reps of:
    Power Cleans (75#)
    Ring dips *Box Dips

    6:11
    Last July did it in 6:44 w 60#

  11. Remi F

    Power Clean x2
    10 sets building
    65-85-95-115-125-135-145-155-175-185#

    ‘Power Elizabeth’
    21-15-9 reps of:
    Power Cleans (135/95#) @ 115# (60%)
    Ring dips (scaled to box dips)

    5:53
    Next time I’ll attempt Rx weight.

  12. Aubrey

    wux1
    group wu

    Power Clean x2
    10 sets building
    55-65-75-85-95-115-125-135-145-155

    WOD scaled
    ‘Power Elizabeth’
    21-15-9 reps of:
    Power Cleans 95#
    (Box dips)

    Time : 5:59
    Great newsletter Heather!

  13. Derek

    Power Clean x2
    10 sets building
    95-135-155-165-175-185-195-205 x 1 (2nd F) – 205 x 1 (2nd F) need to practice getting under it quicker

    ‘Power Elizabeth’
    21-15-9 reps of:
    Power Cleans (135#)
    Box dips

    Time: 6:03

    Thanks Kevin

  14. Blake

    Power Clean x 2
    115 – 135 – 155 – 165 – 175 – 185 – 195 – 205 – 215

    ‘Power Elizabeth’ as Rx’d
    21-15-9
    Power Cleans @ 135#
    Ring Dips

    Time: 7:17

    So 11/6/4 was the WRONG choice.
    Ring dips were mostly 2 with some 3’s.

    46 Sec PR!
    Great race Mario! Your ring dips were just too fast!

  15. Mario Richard

    Power Clean x 2
    115-135-155-165-175-185-195(fail)-195-200

    ‘Power Elizabeth’
    21-15-9
    Power Cleans @ 135#
    Ring Dips

    7:16 RX

    Thanks for the push Blake! Great race!

  16. Melanie

    Power Clean x2
    10 sets building
    45 .. added 5 each time and made it to 105!!
    Thanks Blake for the tips! I am starting to wrap my brain around getting my butt back and landing under the bar..

    ‘Power Elizabeth’
    21-15-9 reps of:
    Power Cleans (70#)
    Ring dips
    9:18
    The ring dips got the better of me today, my chest started paining and I had to move from the to rings to the paralettes.. so frustrating

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