Originally posted on our FB page yesterday.
Check out the picture below! I’ve been plagued with tight hamstrings for as long as I can remember. The top picture really shows it. After a few minutes of this new mobility trick I learned on the internet, I increased my range of motion tremendously! I can’t wait to share it with all of you.
Actually, none of that is true (other than me having tight hamstrings). Take a closer look at the bottom picture. My right leg is bent (giving me more range) and my left hip/knee are also bent, adding the illusion of extra mobility. I didn’t change anything other than my body position.
Why should you know this? Because there are “professionals” out there that claim they have the key to your issue. But they fail to use the same measurement tools during the before and after. Just because some pretty girl with a sexy voice and cool internet marketing skills says it’s good for you, don’t automatically take her word for it.
Front Squat – 2RM
Death by 10m (Farmer-style)
70/50# each hand
For the first minute, go 10m. In the next minute, go 20m. Then 30m. And so on. Go until you are no longer able to travel the set distance in the given minute. And please donβt drop the kettle bells. They can do some damage to your little piggies.
Compare to Dec.3/14
Please cancel my 7 a.m.
Front Squat – 2RM
#95-115-135-145-155-165-175-185-195
PR #195
Death by 10m (Farmer-style)
70# each hand
8 rounds 3
Thanks Shane
Mobility
WU x 1 + 250m row
Front Squat β 2RM
60#x 5 WU
75-85-95-110-125-135-140# PR (previous 1RM was 125#)
Thanks for sharing the bar Heidi. Good job!
Death by 10m (Farmer-style)
50# each hand
Made it to 5 in the 9th minute. Would have liked to see if I could have “held on” a little longer if my calf didn’t cramp up.
Good job everyone. Thanks Shane.
Front Squat β 2RM
#95-115-135-145-155-165 – Could’ve done a bit more but my back was starting to hurt ….
Death by 10m (Farmer-style)
53#
5 laps into the 9th round
Thanks Shane!
Don’t forget we have a food drive happening, any non perishables can be brought to the gym there is a box in the warm up room across from the cubbies.
Also still time to make a donation for our Christmas family either cash at the gym (under the warm-up board) or e-transfer to [email protected]. If you do cash you can also choose to get a ticket for our Christmas basket which is under the warm-up board.
Both are happing until December 13, Thank you!
Open Gym
WU x1
Rowed 1k
WOD
“Christine” 3 rounds
Jump on her box!!! Gawd such mind #$&@
Row 500m
12 DL @ #135
21 box jumps
I did 2 rounds… Took me what it felt forever, because of trying to get up on the box.
16 mins
Thanks Heather and Kevin for the support and helping me clean up.
I will get over this fear…I will.
I love this post today π
32 Birthday Burpees for Elba!
Front Squat x 2 to 255# (Old 1RM was 245#)
Death By Farmer 10m Carries @ 80#
7 rounds + 60m
I knew you had a Big PR!!! Great Job Blake!
Open gym with Bachman!
WU + mobility
Push press x5
35-55-85 (x5 sets)
AMRAP 10 minutes
5 pike push up from 28′ box
10 C&J @ 65
15 OH lunges with 25#
4 rounds
Front squats 2RM
95-115-135-155-165-170-175 (PR for reps…I smell a PR in my near future!)
Death by farmers carry
9 rounds plus 6 x10m. (PR – 1 full round)
Mobility
WU x 1 + 250m row
Front Squat β 2RM
135#x 5 WU
155-175-195-205-215-225-235
Death by 10m (Farmer-style)
70# each hand
9 rounds + 4. Not a PR had 9 rounds +8 last year.
Great worl morning peeps!
Mobility
32 birthday burpees
group mobility
Front Squat β 2RM
75-95-110-125-135-145
Death by 10m (Farmer-style)
50# each hand
9 + 5x10m
WU x 1 + 350m row
group mob
Front Squat β 2RM
155-205-245-265-285(1)
Death by 10m (Farmer-style)
70# each hand
8 rounds + 4
PR of almost 1 round. I got 7 rnds + 7 last year
Open Gym
Hang Power Clean
5-5-5-5 (build up to WOD weight)
95-115-135-145-155
10 Hang Power Cleans (155/105#/70%) used 115#
2x10m Sprint
8 HPC
4x10m Sprint
6 HPC
6x10m Sprint
4 HPC
8x10m Sprint
2 HPC
10x10m Sprint
Time: 3:34 — 10# More and 11 second PR, I’ll take it!
Mob
WU x1
300m Row
Group Mob
Front Squats x2
55- 65- 75- 85- 95- 105- 115#
WOD
‘Death By 10m Farmer Carry’
1st min-1om
2nd min- 20m
etc
Total: 8 & 8
mob wux1 + 250 m row
group mob
front squat
35×5 155×2 175×2 195×2
205×2 225×2 235×1
WOD
Death by 10 m farmer carry 60#
9 round 5 10 m
last time 8 round even at 53#
Front squat 2RM
85×5, 105-125-145-165-180-190(1)-190#
WOD Rx:
9 + 9
Last year was 8 + 8, happy with that progress!
Thanks Amanda!
Front Squat
2RM @ 205#
1RM @ 225# … Dropped the 2nd one…
Farmer’s carry
11 rounds 9 reps @ 70#
Fun class, thanks Coach Amanda!
Mobility + WU x1 + 300m row (1:21.2)
group mobility
Front Squat β 2RM
35# – 45# – 55# – 65# – 70#
Death by 10m (Farmer-style)
25# each hand
9 + 7x10m
Front Squat 2
75-85-95-110-125-135-140
Death by Farmer Carry – 50# in each hand
Completed 7 Rounds + 60 m.