Mark it on your calendar – August 3rd. We’ll be headed out to Grand-Barachois for our annual beach wod and Hooverball game. More information along with a sign-up sheet will be posted at a later date.
AMRAP in 12 min
5 Bear Complexes (95/65# or 55% PP)
30 Double Unders
Compare to Aug.7/12
Nice pic Corinna. I am a Corinna want to be!
:). Go corinna
Mob + WUx2 + 2x 10 ring dips with small purple band
Foam rolled + lacross ball
WOD @ 45#
Score: 4 rounds + 8 DU
DU went pretty decent today. Didnt have much energy but overall good WOD 🙂
Cash out: 54 Bday Burpees for Jackie!! You can’t tell me its your bday and expect me no to tell it to everyone! lol
WUx2
Strength – Front Squat x3
135-155-165-175-185
kept it light still tender upper hamstring from Monday
WOD @ 90# scaled to 90 Singles due to hamstring
4 rounds + 4 BC
Cashout: 54 B-Day burpees! Happy Birthday Jackie, hope you have a great one!
Great work 6AM’ers!
Mob + WU x 2
Strenght Push Jerk 75/85/90/90 did not have time to finish before WOD stuck to 90 to work on technique.
AMRAP 12 min
WOD: @ 55 should have used a bit more.
5 rounds complete + BC & 7 skips
Awesome pic!
Warmup
Cleans felt terrible this morning. Had zero strength. Perhaps a rest day is needed.
WOD @ 55lbs
6 rounds + 1 cycle of the bear
Was thinking on the way home…after my clean, I did a thruster (as opposed to FS and PP) on some rounds. Is that okay?
Birthday burpees for Jackie. Happy birthday!! I hope you get spoiled today. 🙂
Yes a thruster is ok for the FS/PP 🙂
Aaaahhh so that’s how you did them so fast. I’ll know for next time
Great job Gillyon! Nice score! Thrusters may be faster, but they totally gas you….it becomes a bit of a balancing act.
Mobility WUx2
Push Jerk
5 x 95,100,110
3 x 115,120
WOD: AMRAP in 12 min. @ 65# (I need to start practicing DU!)
5 rounds + 3 Bear complex
(PR – last time was one of my first few WOD’s so I know my weight was lower but forgot to write it down. Back in Aug. I did 5 rounds
cashout: 54 b’day burpees for Jackie! Happy b’day Jackie
Great class Patrick! 🙂
Hey there little TANK! Nice Push Jerks! And, nice score with Rx weight. Keep up the hard work on those DU’s and you will Rx the whole thing next time!
Oh wait, maybe you did Rx the whole thing. I’m not sure anymore….
No I didn’t do DU 🙁 I need to learn how to string more together before I attempt it in a WOD. ( I had to post my results twice because the first time didn’t upload and I guess I forgot to post that I did singles in my 2nd attemp). Oops. Thanks for your encouragement! 🙂
Mobility
WU x 2
Strength – Cleans
5 x 45,50,55,60,65
WOD: AMRAP in 12 mins
5 Bear Complexes @ 40#
30 DU’s -> scaled to 90 singles
Score: 5 rounds + 60 singles
Cashout: 54 Birthday burpees! Happy Birthday Jackie, hope you have a wonderful day 🙂
Your progess lately has been impressive! That many reps with 40#, you could of handled 45# 😉
Thank you, that means a lot Val 🙂
Amazing results partner!
WUx1 (was late)
Strength – Front Squat x5
135-145-155-165-170
WOD Rx
4 rounds + 21 DUs
Cashout: 54 B-Day burpees!
Went in this one thinking it would gas me out quick, so forced on technique and steady pace (go figure it worked) and finished just shy of my 5 round goal. Strength helped out for this wod and would like to aim for 6 rounds next time.
You’ve got 6 rounds in you next time for sure Trent. Great job!
Wu
Strength x3 dead lift
200-210-225-240-255 pr
WOD
AMRAP in 12 min
5 Bear Complexes (95/65lbs PP) did 85lbs
30 Double Unders
4 rounds
Rob Brydges
Mobility
WU x2
Strength: Push Jerks: 25,30,35,40,45 (only did 4 reps at #45)
WOD: AMRAP in 12 minutes
5 bear Complexes @30
30 DU -scaled to 90 singles
score; 4 rounds plus 2
Cash out 54 burpees for Jackie…Have a great day! CHeers!
Happy Birthday Jackie! Sorry I missed your burpees (yeah … right!) Have a great day!
Mob
WU x 2
Strength – Clean x 5
40-45-50-55 – ran out of time, didn’t get to 60
WOD AMRAP in 12 Mins
5 Bear Complexes @ 25 #
20 KBS @ 25 #
Score: 4 Rounds + 1 Bear
Cash out: wall stretch and 1 birthday burpee
Since I’m not able to do much in today’s workout I did Baby Diane from the CFMom site yesterday:
21-15-9
KB Deadlifts 53#
Ring pushups (from knees)
4:46
Back Squat
45,65×10 75,85,95×5
I didnt know there was a CFMom site! That’s neat!
Super strong Corinna!! Looking good!
I’m so bummed the beach WOD is on a long weekend:( I’m going to miss out again this year, we always road trip with the extra day off. Maybe next year, sniff, sniff.
Mobility
WU x 2
Strength: Back Squat @ 5 x 20-25-30-35-40
Thanks for the tips, Heather! Nice seeing you, today!
WOD: AMRAP in 12 Mins
5 Bear Complexes (95/65# or 55% PP) >>> 55% = 35#
30 DU >>> Scaled to 90 Singles
Score: 2 Rounds + 3 BCs
Same score as last time, but I used 20# last time so this was a nice bit of progress. 🙂
awesome! 20# increase is a big PR!!
Great Job Robyn 🙂
Thanks, ladies! As always, I feel great after a WOD!
Mobility
WU x 2
Strength: Deadlift x 5
100-115-130-145-155
WOD:
AMRAP 12 minutes
5 Bear complexes @ 55#
30 DU (scale: 90 singles)
4 rounds even
Feet were so cramped on this…was the hardest part of the workout for me.
Cash out: lacrosse ball on feet and shins
1 birthday burpee for Declan (Happy Birthday!)
Good! I’m happy that I wasn’t the only one with feet cramps! Great job on the WOD!
Deadlifts x5
135-225-275-315-335-350 (PR for reps)
Pullups x2
30-35-40-45-50-55-60-65-70 (20# PR!)
Strength gains are fun!
What!! Crazy #s on the Pullups Kevin.
*golf claps*
Well played, ser!
That is a great PR. I did one rep with 20lbs and it was tough!
good job coach thats deadly
Mob + WUx2
Front squats x 5
95-105-110- 115 (x2)…. really not feeling it today, was meant to go to 120; blah!
WOD @ 50#
Score: 5 rounds + 2 Bear Complex
Tough! Worried that I wasn’t low enough in FS, as Kevin called me on it a few times.
mobility x wu2
strength
deadlift
135-225-240-260-275-300 pr
12 min amrap
bear complex x 5 at #95
30 double unders
6rounds + 12 double unders rx
cash out wall stretch
Great score Bradley! Sweet deadlift weight too! Congrats on your PR 🙂
Strength Shoulder Press x 5
50-55-60-65-70
WOD Rx
5 rounds
A few more reps and 20# more. Did first set of DU’s unbroken (PR!) Fun class!
Nice Maria!
Wow! What did you eat for breakfast?! Good work!
Yeah, I would like to know that too! lol
Sweet score, Maria!
3 eggs, avocado and sweet potato fries! Lol. And a banana pre-wod :).
Good Job!! 🙂
Nice score!!
Great job Maria! Big increase in weight and still a fabulous score 🙂
Thanks!
WU x 2
OHS x 3
45-65-75-85-95-100
WOD: RX @ 65 lbs
7 rounds+ 3 BC
Started out too fast at the starting gate which made by breathing quite difficult and the fact that I am still asleep at 8:30 a.m. in the morning did not help matters…lol…
Last year: 7+ 2 BC
A small PR, but I will take it!
Impressive (as always)!
Great score and great pic Corinna!!
That’s a lot of Bear!
Killed it!! Great Job 🙂 and nice Pic
*POW* my mind was just blown
Thanks everyone!
Wow! Wow! Wow!
Great job Corinna. Nice numbers on those OHS’s too 🙂
WUx2
Strength – Overhead Squat x5
95-115-125-135-145
WOD Rx
12 min AMRAP
Bear complex x 5 at #95
30 Double Unders
4 Rounds + 3 Bears
Have to start practicing Double unders again, Lora gave me a good tip the other week to keep the handles of the rope just below your peripheral so you can just see them. That seems to help.
Happy to hear that tip is working for you. Practice, practice, practice and you won’t have to even look for the handles anymore…they will just BE where they’re supposed to be. 🙂
Mob WU X 2
Strength – Push Jerks #70
WOD
5 Rounds at #40
Was SO sweaty after this WOD…My co-workers appreciated it! 😉
Thanks for the great class Kevin!
Mob, Wu x 2
Strength
Overhead Squat (How I was scared of you)
With a stick! 2.5, 5, 7.5, 10(x10)
AMRAP 12 Mins
Bear Complex x 5 at #30
90 Single Unders
6 Rounds + 3 BC
Cash Out: Wall stretch
MOB
WUx2
Strength: Cleans
5×45, 50, 55, 60, 65
These are starting to feel pretty good. And I got to work with my buddy Kelly…bonus!
Bear complex @35lbs
30 DU’s scaled to singles-90 skip, skip, skips.
Completed 3 rounds and 2 bear complexes. Legs are still screaming on the squats from Monday’s sprints (using that term lightly in my case).
I was honoured to receive 54 birthday burpees from the 6am crew and coach Patrick. I know it has already been said but I will say it again…I love this space and the people. In a world that has become increasingly negative and cynical, our gym remains a place of positivity and fellowship. What a great birthday present.
Happy Birthday!
Happy Birthday Jackie! Love this post 🙂
Bday burpees > regular burpees
Happy Birthday Jackie!
Happy Birthday Jackie! Sorry I wasn’t there to “celebrate” with birthday burpees. Hope you had an amazing day 🙂
Happy Bday!!
Mobility
WU x 2
Strength – Cleans X 5
95-105-125
WOD: AMRAP in 12 mins
5 Bear Complexes @ 75#
30 DU’s -> scaled to 90 singles
Score: 4 rounds + 1 Bear complex
Thanks, Corinna.
Mobility
WU X 2
OHS X 5
55-65-75-85-95(F)
WOD
AMRAP 12 min
5 Bear Complex 95#
30 Double Unders – scaled to 90 singles
total- 4 rounds even
Thanks for the birthday burpees 5:45 class 🙂
Happy Birthday!
Happy bday you squat monster you!
So sad I missed the burpees, happy B-Day!
Happy birthday from me to you…and here’s to sharing the same birthdate!
Happy birthday! Enjoy your last year in the 20’s! 😉
Happy birthday young man! You’re just a baby “squat monster”….I’m afraid to think of what you will be lifting when you grow up! 🙂
Mob + WUx1
29 Bday Burpees (Jeff L.)
Push Jerk 5-5-5-5-5-1-1
115 – 135 – 155 – 175 – 195 (5RM PR)
– 215 – 235 (1RM PR)
WOD Rx = 5 + 1 BC
Wow that kicked my ass… Round 3 did me in big time. Good job 5h45.
Come to think about it… that’s the most I’ve ever put overhead! 😀
Wow! Those are big push jerk numbers! Congrats!
Mobility
Wux2
29 birthday burpees
Bear complex 1 rep
95-105-125-135-145-155-165
WOD : amrap 12 mins
5 reps of the bear complex
90 single unders
4 rds +1 Complex
1 Mile cash out with Craig
Great class Corinna !
Mobility
WUX2
Strength: Overhead squats
45-55-60-65-70
WOD: 12 min AMRAP
Bear complexes # 45
90 singles
5 rds + 3 BC
Mob
Wux2
29 birthday burpees- happy birthday Jeff
Wall balls 6 lbs, thanks for the tips Corinna.
Bear complex 40lbs
4 rounds 4BC
(90 singles)
That just sucked! First time the 5:45 class was Silent.
Great class Corinna!
Mobility
WU x 2
Strength: Deadlift x 5
100-115-130-145-155 (I still remember how excited I was to hit 100)
WOD
Bear Complex 50#’s (10#’s more than I was supposed to, calculated with 65% instead of 55%, and Kevin rounded me up)
90 Singles
4 Complete rounds and to 37 Singles, or 5 Complexes and 37 Singles
Cashout – 1 BDay Burpee for Declan, he felt the love : )
Nice work Jackie! Yes it was scary how everything suddenly went quiet immediately after the WOD was done!
That was intense!! I think we should name it ‘Goldilocks’… it’s bad enough to get a girl’s name but keep the ‘bear’ reference!!
Oh clever….I like the name suggestion! 🙂
Mob
29 B-day burpees for Jeff!
WU x 1
2 mins skipping… a few DU attempts but just managed to smack myself in the back of the head again @!%#!
No strength… figured out how to decompose the bear complex to accommodate my knee issue.
WOD 12 min AMRAP
5 x power clean / push jerk / push jerk @ 65#
10 x air squats
90 singles
4 rounds + 5 baby bears (no squats)
Cash out : Wall Stretch
mob wux1
29 B-day burpees Jeff L
Overhead Squat
65,70,75,80,90pr
WOD
Bear Complex 75#
30 DU
3 rounds + 17 DU
Cashout 1 mile jog with Jeremy
HAPPY BIRTHDAY JACKIE!! I’m sorry that I missed your birthday burpees, I hope you had a great day!
Mobility
WU x 1 (pullups on rings)
Strength: Hang Power Cleans (x5)
65-85-105 (out of time)
WOD @ Rx
12 min AMRAP
5 Bear Complex @ 65# (bar may not rest on floor during set or you must start over)
30 double unders
Score = 7 rounds + 4 Bear complex + 1 near death experience (OMG that gassed me!)
Great job 6:45 crew! 🙂
Amazing score!! Did i read correctly DUs?!!!
Thanks Natacha! Yes…that’s right DU’s! I’m so thrilled! My achilles got through 16km of Tough Mudder unscathed, so no reason skip the doubles tonight. Did I mention I’m thrilled? LOL
Super happy for you… I’ve seen you do your exercices deligently… You deserve this!
mobility
Oly Wu
Rack Jerk
135-185-195-225-240
Snatches
140×3-140×3-140×2-140×2-140×2-140×3-140×3-140×3
Had extra time so did a few extra sets
mob..
WU x 2
practice butterfly pullups.. knocking off 10 in a row easy now! finally starting to click
more mobility and practice bear and DU
wod rx
3 rounds + 4
cashout 800 m run..
I am envious of your butterfly pullups. Looking smoooooooooth. 🙂
Happy Birthday Jackie, Jeff, & Declan.
Mobility
WUx2
Strength – Front Squat x5
65 – 75 – 85 – 90 – 95
– only did 3 reps on the last set, my quads were still aching from Monday’s sprints, and I didn’t want to kill myself completely before the WOD
WOD – AMRAP in 12 minutes
5 Bear Complexes 45#
90 Single Unders
Score: 3 rounds + 5 Bear Complexes
I would love to see Bear Complexes show up again when my legs are in a bit better shape, they were awesome!
Strength:
Push press x5
65-85-95-105-(115×3)F
WOD @75# – > 5 Rounds + 1 bear complex
WUx2
No strength
WOD Rx
12 min AMRAP
Bear complex x 5 at #95
30 Double Unders
4 Rounds
Did one round of Bear complex not correctly – did squat clean so I didn’t count it