Only 5 spots left for the Rowing Clinic.
You don’t want to miss tomorrow’s Yankee Swap WOD. Come pick a workout under the tree and maybe trade for a better one.
Bench Press
10-8-6-4-2 reps
125 Double Unders
1 min plank
100 Double Unders
1 min plank
75 Double Unders
1 min plank
50 Double Unders
Love this picture Bob!
Bench Press
10-8-6-4-2 reps
65-85-95-105 X4 ran out of time… Had fun sharing the bar Dom and Christine….
125 Double Unders – did Singles
1 min plank
100 Double Unders
1 min plank
75 Double Unders
1 min plank
50 Double Unders
All planks unbroken except for the last one – 2 x 30 sec
All singles unbroken except for last 100 – 2x 50
Time: 10:28
Fun morning
Excited for tomorrow’s yankee swap!!!!
Bench Press
10-8-6-4-2 reps
95-105-115 (3/6 reps, failed, twice), 105 x 4, 115 x 2
WOD:
125 Double Unders (75 DU, 100 singles)
1 min plank
100 Double Unders (50 DU, 100 singles)
1 min plank
75 Double Unders (50 DU, 50 singles)
1 min plank
50 Double Unders
Had about 10 of the last set of DU at the 15 min timecap. Finished at 15:54 – Thanks Shane for taking out the timer
MOB + WU
Group WU
Bench Press
10-8-6-4-2 reps
135# – 145 – 150 – 155 – 160
15 min cap
125 Double Unders – 250 Singles
1 min plank
100 Double Unders – 200 Singles
1 min plank – 30 sec Plank, 30 Sec Hollow Hold
75 Double Unders – 150 Singles
1 min plank – DNF
50 Double Unders – 100 Singles
TIME: 15:21
Bench Press
10-8-6-4-2 reps
150 – 160 – 170 – 180 – 190
Wod Rx’d
10:27
Adjusted rope a bit and it worked out fairly well. Plank were unbroken.
Bench Press
10-8-6-4-2 reps
40# – 45# – 50# – 55# – 60#
125 Double Unders – did Singles (250)
1 min plank
100 Double Unders (200)
1 min plank
75 Double Unders (150)
1 min plank
50 Double Unders (100)
11:59
All planks unbroken
WUx1
Bench Press
10-8-6-4-2 reps
95-125-140-155-165
Wod Rx’d
Time–> 11:46
Well done morning folks!
Open Gym:
Warm-Up & Mobility
Snatch
2-2-2-2-2-1-1-1 reps
55#-65#-70#-75#-80#-85#-90#-95#
Noon Class:
Group Warm-Up
Bench Press
10-8-6-4-2 reps
65#-75#-80#-85#-90#
WOD: 10:26 – 2x Singles
Bench Press 10-8-6-4 reps with dumbbells
25 – 30 – 40 – 50
WOD with 1x singles after first round:
10:36
Bench
145-165-185-200×1-195×1
200 felt good, then hamstring cramped BAD on the 2nd rep. Couldn’t recover for the next set.
Wod Rx’d
7:53
Doubles unbroken
Planks – 30 30 for 2 rounds. 20 20 20 for last round. 5-10 sec rests.
wux1 + group Wu
Bench Press
10-8-6-4-2 reps
135-155-175-205-225(1)
WOD Scaled to 2x single unders
125 Double Unders
1 min plank
100 Double Unders
1 min plank
75 Double Unders
1 min plank
50 Double Unders
Time = 10:10
bench press
10-8-6-4-2
95-105-115-120# – got 3/4 @ 120# and didn’t have time for set of 2
WOD Rx:
9:19
all planks unbroken
DUs mostly in sets of 25, set of 50 unbroken
I am thrilled to announce that our daughter, Jeannette, is finally coming home after a two and a half year wait! She will be arriving tonight. My wife, Nadine and her sister Christine travelled to DRC a week in a half ago in hopes of bringing back our daughter and escorting 5 other Canadian adopted children back home. Congolese officials had promised the Canadian Ambassador in DRC 6 exit letters for 6 Canadian children. Fortunate for us, we were able to get an exit letter for Jeannette and another child. Unfortunately, the 4 other children remain stuck in DRC and their families have to endure another xmas without their children. It just doesn’t make sense but not surprising as DRC has a very corrupt government. We are very lucky!
DRC suspended all adoption back in Sept 2013 and the suspension hasn’t officially been lifted. The DRC government has drafted new adoption laws but they still haven’t been approved and passed in parliament which is stalling the process of issuing exit letters for the several hundred children still stuck in DRC. (there’s 16 Canadian children still stuck in DRC)
Thank you all very much for your thoughts and support over the past few years. The support we have received has been incredible!
Here are some recent media clips from a few Canadian families that have stuck children in the DRC. This should help explain the journey we have been through.
http://globalnews.ca/news/2412421/local-families-struggle-to-bring-adopted-children-to-canada/
http://edmonton.ctvnews.ca/mobile/video?clipId=774833
Frank
This is the best news :). The 5pm class tonight got to share in your happiness!! I am so happy for you and your wife. Merry Christmas.
I am so happy for you Frank, I had been hesitant to ask how things were progressing. Your news tonight was very touching, it really puts things in perspective. All the best to you and your family.
Congratulations Frank!!! You have no idea how happy we are for you. It brought tears to my eyes, once your baby girl is all settle we need to get together for a play date with Luna, best news 😉
This brings tears to my eyes best news!!! Hope you and your wonderful family have an amazing first Christmas together! 🙂
Congratulations Frankie. I am excited beyond words for you. Best Christmas ever!
That’s an awesome Christmas gift! Very happy for you Frankie!!
Great news Frank!! Merry Christmas!
thank you all! We are soo happy and thankful!
mob wux1
group mob wu
bench press
10-8-6-4-2
95×10 125×8 140×6 160×4 180×2
WOD
125 DU( 250 S)
1 min plank
100 DU ( 200 S )
1 min plank
75 DU ( 150 S )
1 min plank
50 DU (100 S )
time 8:33
Bench Press
10-8-6-4-2 reps
65 – 70 – 75 – 80 – 85#
125 Double Unders – did Singles (250)
1 min plank unbroken
100 Double Unders (200)
1 min plank unbroken
75 Double Unders (150)
1 min plank 40 sec 20 sec
50 Double Unders (100)
11:32
Thanks steph
MOB + WU
Extra Special 5 PM class tonight – Still smiling for you Frankie!
A little late so I got to watch the Group WU.
Bench Press with Ryan – Nice work tonight.
10-8-6-4-2 reps
95-115-135-145-165
15 min cap
125 Double Unders – 250 Singles
1 min plank
100 Double Unders – 200 Singles
1 min plank – 30 sec Plank, 30 Sec Hollow Hold
75 Double Unders – 150 Singles
1 min plank
50 Double Unders – 100 Singles
All planks were unbroken.
TIME: 9:25
Bench Press:
10-8-6-4-2 reps
50#-60#75#-85#-95#
WOD Rx’d – Had 28 DU’s left @ 15 min. time cap. Finished them, but don’t know the time
First round of DU’s went really well…even managed to get 50 in a row. The 3 following rounds, not so great. Just couldn’t string them together. 1st plank was unbroken, but last 2 planks were 2 sets of 30 seconds.
Great picture of Bob!
WOD RX’d: 12:32
None of my planks were unbroken and I don’t care 🙂
hahaha Amanda!!! you make me laugh 🙂
Bench press
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Wod: switched to 2x singles after 35 of the 75 DU (calf felt twichy)… DUs felt pretty decent otherwise
11:51
Planks unbroken