I posted this on my FaceBook yesterday. For those not on it, here’s what it said:
We were on our way to Costco this afternoon. The parking lot was so busy we decided to park at Kent. I noticed across the street that there was a small child trying to cross the road. One car stopped, but another car almost hit him from the other side.
I get out of the car and watched him wander through the Kent parking lot aimlessly looking for something. I approached him and asked him if he was lost. He said his dad ‘just disappeared’.
After talking to him for a bit and introducing him to Holly, we walked over the Costco where he last saw his dad. I gave him over to the supervisors and went back out searching for his dad in the parking lot.
Luckily, when I came back inside he had already been picked up by his dad.
Today is a day that I will not forget. Having a daughter now makes these types of situations even more scary. And the scariest part of all – not one other person in the entire parking lot questioned why a small child was wandering around by himself.
I’m very happy he was reunited with his family and hope that if anything ever happened to Holly, that someone would do the same. Please, if you see something sketchy, don’t turn a blind eye. Act on it. It might make a difference.
EMOM for 10 min
2 Clean and Jerks (65-75%)
Weighted Step-ups (20/18″)
3 reps per leg
EMOM for 10 min
2 Clean and Jerks @ 65#
Weighted Step-ups (20″)
3 reps per leg
35-45-55-65-65#
Repeated at 65# to focus on only using the working leg.
Cashout with Sandy 8# ball: 3:30
To make up for that… Sweaty mile jog in a bit less than 10 min. Haven’t run in a month due to the bruising in my shin, so glad to be back!!
Great class Shane!
Great work Laura, your c&j looked solid.
Mobility
WU x3 (10x Squats, Good AM, Situps, Lunges, Burpees)
Couch Stretch – 3x2min each leg
Hamstring Stretch – 3x2min each leg
Hip Stretch (floor) – 2x2min each leg
LISS – Row 10min = 2018m
Cashout – 80m Farmer Carry 2×80# KBs = ~40sec
I needed this, feels good to stretch out and just go through the motions on the rower. Good job everyone!
Nice seeing u this morning Mario, great picks for mobility!
Mobility
WU x 1 + 350m row
Group Mobility
EMOTM for 10 min
2 Clean and Jerks @75#
Weighted Step-ups (18″)
3 reps per leg
35-45-55-65-75#
Cashout:
3 Rounds:
10 wall balls @10#, 10′
5 Burpees
Time: 2:15
Thanks Shane. Great job everyone!
Nice work Kelly, u think u need a heavier wall ball ;)..
Yes she does:)
nice race on the cashout
Yes Kelly you can use the 14# ball☺
EMOTM for 10 min: 2x c&j
65(wu)-75-85-95
Wtd step ups 18″ box
3 steps each leg
45-55-65-75-80
Cash out
10 WB @ 14#
5 burpees
2:47
Good work out(s) first day back after a week of vacation.
EMOM C&J 10 mins 65-75%
95# 105#
Weighted step-ups
95-95-105-105
“Little dirty” cash out
2:12 @ 20 lbs
EMOM for 10 min
2 Clean and Jerks (65-75%)
[email protected]# – the rest at 70#
Weighted Step-ups (20/18″)
3 reps per leg
15-20-25
Cashout
3 rounds of:
10 wall balls (10#@10′)
5 burpess
3:45
Fun day in the gym – good to back.
C&J EMOM @ 105
Weighted step-ups 18″ – up to 85#
Little ditty of a cashout – 1:57
Nice to see you this morning Gilly!
C&J EMOTM for 10 min: 2reps
55(wu)-70-75-80
Weighted step-ups (18″ box)
3 steps each leg
55-70-75
Cash out
10 WB @ 10#
5 burpees
2:10
C&J EMOTM for 10 min: 2reps
85 for first set and 95# for remaining sets.
Weighted step-ups (18″ box)
3 steps each leg
35-55-65-75
Cash out
10 WB @ 14#
5 burpees
I think it was over 3min? Air balls…short on 10 feet on some…”sigh” #shortpeopleproblems
Still a fun class!!Thanks Blake!
C&J’s x2 with Axle Bar (cause why not?!)
3 sets @ 160#
3 sets @ 170#
4 sets @ 180#
Weighted Step-ups x3/leg (20″)
135-145-155-185
3 rounds
10 WB
5 Burpees
1:27
Mob
WU x1
350 Row
Group Mob
EMOM 10 mins
2 Clean & Jerk
Sets 1-7 (65#)
8-10 (75#)
Weighted Step ups (18″ box)
3x/leg
35-45-55-35#
Cashout: Just a little ditty!
3 rds- 10 wallballs (10#)
5 burpees
Time: 3.06
– Mob
– WUx1 + 350m row
EMOTM 10 C&J x2 @ 115#
Weighted step ups 20″, 3x per leg
85-95-115-135 (holy crap 135 was tough)
Cashout = 3 rounds of…
– 10 wall balls 20#
– 5 burpees
= 1:59
Impressive step ups and nice race on the cash out!
wux1 + 350m row
group mob
EMOM for 10 min
2 Clean and Jerks @
3 sets @ 145#
3 sets @ 155#
4 sets @ 165#
Weighted Step-ups (20″)
3 reps per leg
45-65-95-115-115
Cashout with 20# ball: 2:27
EMOTM 10 min
2 squat C&J @ 115#
Weighted step ups (20″)
65-85-95-105#
3 rounds
10 WB 14#/10′
5 burpees
1:44
Fun class, felt like a WOD sandwich with strength in the middle
Thanks Mario
mob wux1+350 m row
group mob
EMOM for 10 min
2 C&J 105#
weighted step up
3 per leg
45-65-85-95-105
cash out 3 round
10 wall ball 16#
5 burpees
time 2:18
Mob
WU x1
350 Row-1:36
Group Mob
EMOM 10 mins
2 Clean & Jerk
Sets 1-3(65#)
4-10 (70#)
Weighted Step ups (18″ box)
Tried it, but no go
Used 12″
3x/leg
15/35/55#
Cash out: Just a little ditty!
3 rds- 10 wallballs (6#)
5 burpees
Time: 3.09
EMOM 10 mins
2 Squat Clean &Jerk @65#
Weighted step ups with 18″ box
Used 35# bar and stuck with that as I found it quite difficult. I seem to get “stuck” in the bottom when my foot is on the box and my other foot is leaving the floor and coming up.
Cashout: Just a little Ditty (I honestly thought you were going to play “Jack and Dianne” by John Cougar Mellencamp. I might have been slightly disappointed when something else came on 😛 )
3 rounds of:
10 awful wallballs @8#
5 burpees
Time: 3:40
Thanks for the class Mario! Great work everyone 🙂
EMOM for 10 min
2 Clean and Jerks – 1rd 95#, 2nd & 3rd 115#, rest at 135#
Weighted Step-ups (20″)
3 reps per leg
45-65-85-85
Hip prevented me from adding any more weight.
Cashout 16# wall ball
Time: 2:00
EMOTM 10mins
C&J’s x2
[email protected]
[email protected]
Weighted Step-ups x3/leg (20″)
95-105-115
3 rounds
10 WB
5 Burpees
1:44
Did strength @ work during lunch.
Back squat x 7
135 – 155 – 185 – 200 – 210
WU x 1
EMOM for 10 min
2 Clean and Jerks (65-75%)
90-95-100
Weighted Step-ups (20/18″)
3 reps per leg
60-70-80
Cashout 14lbs WB
2:57
Emotm clean and jerks 10 mins @ 75%
#205
Step ups
95-115-135
Mini wod
3 Rounds
10 wallballs
5 burpees
Time: 2:08
Mob
WU x1
350 Row
Group Mob
EMOM 10 mins
2 Clean & Jerk
30#
Weighted Step ups (18″ box)
3x/leg
20-25-30-35#
Cashout: Just a little ditty!
3 rds- 10 wallballs (6#)
5 burpees
Time: 3.00
Oops, 12″ box, not 18″.
M+WU+350m row
Group mob
EMOTM for 10 mins:
2 clean and jerks, started at 65 and ended at 75lb
6 weighted step-ups, 18″
55-60-65-75-85lb
Cashout: Just a little ditty
3 rounds of:
10 wallballs 8lb @ 10′
5 burpees
3:21
EMOM for 10 min
2 Clean and Jerks (65-75%) @ # 55
Weighted Step-ups (20/18″)
3 reps per leg
#35-#40-#45-50
Cashout: Just a little ditty
3 rounds of:
10 wallballs 8lb @ 9′
5 burpees
2:52
C&J’s
4 sets @ 95
2 sets @ 105
4 sets @ 110
Weighted step-ups:
35-55-65-75
cashout… 2:29 I think
Mobility
WU x 1 + 350m row
Group Mobility
EMOTM for 10 min
2 Clean and Jerks @60#
Weighted Step-ups (18″)
3 reps per leg
15-35-40-45-45
Cashout:
3 Rounds:
10 wall balls @10#, 10′
5 Burpees
Time: 3:04
EMOM for 10 min
2 Clean and Jerks @ 65lbs
Weighted Step-ups 12″ 2 sets @ 35 2 sets @ 45
3 reps per leg
Cashout:
3 Rounds: 1.5 rounds @ 10bls 1.5 rounds @ 6lbs, had to mail fails @ 10lbs.
10 wall balls @10#, 10′
5 Burpees
Time: 3:41
I forgot to post on Monday!
EMOTM for 10 min
2 C & J (65% – 75%)
@ 3 x 60#, 4 x 65#, 3 x 70#
Weighted step ups 3x/ leg
35# – 45# – 55# – 65#
Cashout: Karen challenge (week 1)
#4, 147 reps 🙁
Mobility and WU (did 6 toes to rings in a row & shocked myself since I have been absent for so long )
EMOTM 2 C & J @ 55#
Weighted step ups.
Did these on 12″ box because I kept leaning forward.
Cash out
3 rounds
10 WBS
5 Burpees
Great nooner! Nice to see everyone!
Mobility
WU x 1 + 350m row
Group Mobility
EMOTM for 10 min
2 Clean and Jerks @75#
35-40-40-40-40-45-45-50-50-55
Weighted Step-ups (14″???)
3 reps per leg
35-40-45-45-45#
Cashout:
3 Rounds:
10 wall balls @10#, 10′
5 Burpees
Time: 2:36