You have 47 days until the Hopper. You know what movements are possible. If you have any weaknesses, you have 7 weeks to work on them. Let’s get to work!
5 rounds
30 sec KB Push Press (right)
30 sec KB Push Press (left)
1 min Burpees
Score is total reps completed.
Compare to July 18/12
I woke up with a pounding head ache. Please cancel my 6:00 a.m. Thx.
Ohhh my muffin !!! That means there’s only 46 days before my wedding !!! I won’t be part of the Hopper this year people haha 🙂
Where are your priorities?.….geez.
I know !!! Hahaha
Mob + 400m run + WUx2 (12 reps)
No strength. Arrived late.
New PR. Took me 5 minutes to get up, realize what time it was, get dress and get to the gym! Forgot to turn on my alarm.
WOD @ 20#
5 rounds
30 sec KB Push Press (right)
30 sec KB Push Press (left)
1 min Burpees
Total Reps : 135.
400m + WU x 1
Deadlift x 5
135,225,315,365,385(F),375×1,375(F)
The PR train has come to a stop for deadlift. 375 was last weeks PR. 🙁
WOD: 5 rounds
30 seconds KB push press right arm @ 53
30 seconds KB push press left arm @ 53
1 min burpees
Score: 150 RX’d
400m + WU x 1
Push Jerk x 5
135-145-155-160 (form was shaky due to tiredness so stopped there.)
WOD: 5 rounds
30 seconds KB push press right arm @ 53
30 seconds KB push press left arm @ 53
1 min burpees
Score: 149 RX’d
I may have been tired but I could really feel the full extension difference, helped save the shoulders for burpees.
I thought for sure you beat me. I felt like I was going slow but the combo of the two movements were so taxing I couldn’t go any faster.
Mob
WU X 2 + 400 M Row
Strength – Back Squat X 5
35-40-45-50-55
WOD – 5 Rounds of:
30 Sec KB Push Press right arm @ 15 #’s
30 Sec KB Push Press left arm @ 15 #’s
1 min Burpees
Apparently I can’t add when my brain is deprived of oxygen, I thought everything added up to 153 for my score, but I was wrong, my actual score was 133.
And day 4 of 100 squats!
Ambitious squat project! Good on ya!
Thanks Valerie!
Nice job with the squats.
Anyone else getting bruises on their forearms? If not, I ain’t doing it right… lol
I fully expect to be black and blue tomorrow.
Mobility
400m + WU x 2 (12 reps)
Deadlift x 5
120-140-160-185-200 (15# PR)
WOD: 5 rounds
30 seconds KB push press right arm @ 30#
30 seconds KB push press left arm @ 30#
1 min burpees
Score: 160
400m run
3.83km run (home) Time 23:29 PR of 4:39 from 2 weeks ago
Awesome job on the PR!!
Wow Kevin nice PR
Thank you.
400m run
WU x 2 (12 reps)
Shoulder Press x 5
45-55-65-75-80 (x4)
WOD 5 rounds:
30 sec KB push press right (30#)
30Sec kb Push press left
1 min burpees
Total: 118 reps (27, 23, 27, 21, 20) Also, I did the first round at 35# … my ego was crushed. No RX for me. I probably would of been better off doing 25! That was heaaaaavvy!
(Home WOD, 12pm)
Mob/WUx2
WOD Tabata Squats (week 5 of 16)
19-19-19-19-19-19-19-15 = 148 (PR 2 reps)
First time since I started these that I couldnt maintain starting number for 8 rounds. Started sucking at round 3, really had to fight on rounds 6-7. Last round legs were toast.
(CFM, 5h45)
Mob + 400m jog + WUx1 + Low back stuff
Frotn Squat 5-5-5-5-5
135-165-185-215-235(PR)
WOD Rx – 5 Rounds
30s – KB 50# Push Press (R)
30s – KB 50# Push Press (L)
1min – Burpees
Score = 154 (Previous 180 w/ 30# KB)
Note to future self… pace the push presses, unless you’ve become insanely great at them.
Great pic Brian!!
Strength Cleans x 5
75-85-90-95-100
WOD @ 25#
5 rounds
30 sec KB Push Press (right)
30 sec KB Push Press (left)
1 min Burpees
Total Reps : 172
PR of 8 reps 🙂
Well. Looky-looky at the heavy cleans. I guess you had fun at the OLY cert, I can’t wait to see these new cleans of yours. 🙂
Strength: Deadlifts 5 x 95, 105, 115, 125, 135
(Thanks for the tips Kevin!)
WOD @ 25#
5 Rounds
30 sec. KB Push Press (right)
30 sec. KB Push Press (left)
1 min of burpees
Total: 194 reps
Nice work Tania!
Mobility
400m run + WUx2 (12 reps)
Strength: Push Press (x5) 65-75-80-85-90(3 reps) -failed at 4 and 5th attempt
WOD @ 20lbs
30sec KB push press (right)
30sec KB push press (left)
1 min burpees
Total reps: 170
Mobility
400m Run
WU X 2 (12 reps)
Deadlifts X 5
225-245-265-275-285
WOD Rx’d – 182 reps
31 rep PR over July 18, 2012
Nice PR!!
Yeah!
mob 400 m run
wux2
strength front squat
pause 2 sec at the bottom
135×4 155×5 175×5 185×5
wod Rx-140 reps
Mobility
400m Run
WU x 2 (w/12 Reps)
Shoulder Press @ 5 x 35-40-45 … then ran out of time 🙁
WOD @ 20# w/dumbbell = 89 Reps
1 year anniversary today! 🙂 Thanks to everyone who has made the past year so memorable with lots of new experiences along the way! Thanks to Kevin, Joanna, and all the other Coaches for all of their help, support, and patience! 🙂
Yay! Happy Anniversary!!
What a great year it has been for you, Robyn! Can’t wait to see what the next year brings!
Great job! Shoulder Press + Push Press that’s alot of overhead stuff! Congrats on the anniversary 🙂
Yay for you! And what else would you want on your anniversary than burpees???? Keep up the great work for the next year! 🙂
Happy Anniversary! You have made great progress. You should be very proud. I am excited to see what the next year has in store for you (I would wager there are burpees in there somewhere…LOL)
Congrats. Wish you many more.
Congrats on your first year Robyn! Keep up the good work!
Thanks, ladies! 🙂
I know I have a gajillion things to work on and improve upon, but I’m excited! 🙂
Mobility
800 m jog
WU x 1 ( 12 reps)
Front squat from ground ( 1 clean 5 reps)
115 – 135 – 150 -ran out of time
WOD @ 45 #
137
800m jog
Thanks Kevin and Jo for the fun class and the leason on choosing weights and the percentages for the strength
Mobility
400m run
WU x 2 (12 reps)
Strength: Push Jerk x 5
(Kept real light because of tailbone)
50-55-60
WOD
5 rounds
30sec KB Push Press right arm @25#
30sec KB Push Press left arm @25#
1 min push-ups
Total: 139 reps
Wod RX
112
Mob
Wux2
400m run
Strength
Push Jerks
65,70,70,70,70
Hit enter to fast 🙂
Thanks to Sarah I had a PR in my strength because she counted wrong and I trusted her, I couldn’t get off 70 because I felt it was really heavy. ( thought it was 60lbs). Note to self always double check your own weight.
WOD 5 Rounds
30 sec right KB
30 sec left KB
1 min burpee
Score: 172
weight 15 lbs ( next time higher weight)
Great class Kevin & Joanna.
Sorry my bad!!
400m + WU x 1
Push Jerks – 65-75-85-85-95(failed 95 cause I can’t count)
WOD: 5 rounds
30 seconds KB push press right arm @ 20
30 seconds KB push press left arm @ 20
1 min burpees
Score: 180
Sorry Jackie for the bad math today!! Its cause I use the 35# bar alot.. lol but had 45# bar today..oopps.. any wonder I couldn’t jerk 95 pounds and thought I was losing my mind!! LOL
Lol it’s okay…. I couldn’t realize why I was having a hard time with 70.
That’s a ton of reps! Awesome!!
Nice score Sarah!
Mob
500 m row
WU x 2
Strength – Back squat
10 x 15, 5 x 45, 4 x 45 and stopped there because my left knee was ‘wonky’ tonight.
WOD
5 rounds @ 30#
30 sec KB push press – right
30 sec KB push press – left
1 min bupees
35-25-24-22-26
Score : 132
First round was ok. Then things got heavy really fast when round 2 came knocking..! This workout has now been categorized in the ‘looks ok but will kick your a$$’ category. When after a WOD you walk like a zombie to the open garage doors to go suck on some cool fresh air… you know it was a good one!
😉
Mob Wu x 2 400m 2:13.56
Front Squat. First time since I twinged my back.
30 35 40 45 50 x 5. Back was fine.
WOD @15lb kb
147 reps.
In the first two minutes I was a superstar. In the next 8 mins I was my old self lol.
Thanks Kevin and Joanna. Fun night at the gym.
I was honoured to be burpeeing next to a superstar!
Thank goodness I had you next to me. Strength in numbers!
LOL!
You’re always a superstar to me Laura 😀
YOU ARE A SUPERSTAR LAURA!
Nice work Laura!
Mob, 500m row, wu x 2 (12 reps)
Strength shoulder press 3’s
60-65-70-75-80
Wod 5 rounds of
30 sec kb push press – right (rx 35 used 25)
30 sec kb push press – left
1 min burpees
Total: 160
First wod with burpees in couple of weeks, still slow moving my left leg but got through so things are getting better
PR of 22 reps at same weight.
mobility
400m Run
Wux2 (reps)
Floor Press
135×5-165×3-165×5-165×5-165×5
WOD
Total= 205 Reps
Last time was 152 RX 53 rep PR woohoo!
You must’ve been flying on the burpees. Crazy PR!!
wow, Lance!!!
Wow!!
Very impressive Lance. Nice work.
You should have bragged about this in the car on the way home!
Another great quality about Lance, he’s modest!
Holy Jesus Lance! Crazy ass score!
Mob
400 m run
Wu x 2
Front squat 3 rm to 145#
wod @ 25#
193 (21 reps pr with extra 5#)
Took a while to recover… Good one!
Lots of reps and heavy kb. Nice job Natasha.
Strength: Back Squat
5x 95-105-115-120-125 (reset)
WOD with 25#: 146 reps. (pr=26 reps)
Well well well…Look who is Mr.Runner now. Great work Kevin.
Kevin Mac…Not sure why this did not post by your post.
Thanks, Laura. I have to keep up with you, Miss Two Minute Superstar.
Mob
400 m run
WU x 2
no strength
WOD
5 rounds @ 53#
30 sec KB push press – right
30 sec KB push press – left
1 min bupees
Score : 167 Rx
Last time used 40# KB and got 155 reps – so good PR for me 🙂
Mobility: For real, I did mobility!
WU x 1
400m run
Split Jerk: Really light and worked on form
WOD: 30lbs
Totally screwed up my counting after first round. I think I had 137. No PR from last time and used less weight.
2km run with Rob
Time: 8:44
Wanted sub 9 so I am happy with that. Thanks so much for running with me Rob! Great race and you won!
Your split jerks looked great!
Mob + 400m run + WUx2
Deadlift 5-5-5-5-5
60-70-80-90-100
WOD – 5 rounds
30 sec KB Push Press (right) – 20#
30 sec KB Push Press (left) – 20#
1 min Burpees
Score = 147
mob wux2 12 reps
400m run
Dead lift
95,105,115,120,130pr
WOD 5 rounds
30 sec PP right 30 sec then left 30sec
1 min burpees
#40
125 reps